Study tips:
This fitness plan is translated from the BODYGUILDING website and is guided by coach Chris. The teaching process lasts for 12 weeks, with a total of 84 days of fitness exercise plan.
The plan is aimed at people who want to lose weight and gain muscle (the weight does not exceed the standard Weighing 15 pounds), suitable for exercising in the gym. If you are exercising at home, you can use http://www.jirou .com/baodian.html Relevant parts are replaced by actions here.
Coach Chris’s workout video of the day:
Day 24: Shoulder Exercise Plan
Aerobics
20 minutes
Sitting Twist p>
150 times on one side
Side raise< /p>
2A warm-up set of 8-10 times
3Group 10-12 times. +Extra part of the exercise to failure set!
Seated Shoulder Press
11 warm-up set 8-10 times
3A descending group 10-12 times
Dumbbell prone side raise
112 times per group
Part of the action 20 times
Aerobics
20 minutes
Sitting Twist p>
150 times on one side
Nutritional supplement before and after exercise Before exercise
L-carnitine
2 capsulesFunction: Promote the conversion of fat into energy. Taking L-carnitine can reduce body fat and weight without losing water and muscle.
Green tea
a cup
Function: Increase fat metabolism rate and increase fat energy consumption during exercise.
Creatine
5 grams
Function: Improve strength level and stimulate muscles more. Creatine itself does not participate in muscle synthesis. If the intensity of the exercise is not high, you don’t need to rush it.
Glutamine
5 grams
function: Promote protein synthesis and prevent muscle protein decomposition. It is suitable for those who want to lose weight and gain muscle, especially if they add aerobic exercise to the plan.
After exerciseMilk protein powder
2 spoons - 4 spoons (the dosage mainly depends on personal basis)
Function: Repair and synthesize muscle cells. It is the main nutrition for fitness.
Creatine
5 grams
Function: Helps protein anabolism. It is an auxiliary nutrition.
Glutamine
5 grams
Function: Restore functions, promote protein synthesis, and prevent the decomposition of muscle proteins.
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