CN101862518A - Rapid bodybuilding method - Google Patents
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- CN101862518A CN101862518A CN200910106598A CN200910106598A CN101862518A CN 101862518 A CN101862518 A CN 101862518A CN 200910106598 A CN200910106598 A CN 200910106598A CN 200910106598 A CN200910106598 A CN 200910106598A CN 101862518 A CN101862518 A CN 101862518A
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Abstract
The invention provides a rapid bodybuilding method, which specifically comprises the following steps: firstly diving specific bodybuilding people into units of people with bodybuilding purposes different from each other and then formulating different kinds of bodybuilding schemes. The bodybuilding schemes are pertinent bodybuilding schemes which are formulated mainly according to different bodybuilding purposes. Moreover, the units of people respectively correspond to the different bodybuilding schemes and thereby each specific unit of people can correspond to each specific bodybuilding scheme to promote the bodybuilding efficiency.
Description
Technical field
The present invention relates to a kind of body building method, more specifically be meant a kind of some people's group units different from each other that at first specific body-building group are divided into, then, formulate different types of body-building scheme, this body-building scheme mainly is the body-building scheme of making according to the difference of body-building purpose targetedly, and this people's group unit corresponds respectively to this different body-building schemes, make this specific people's group unit corresponding to this specific body-building scheme to reach the purpose that promotes body-building efficient.
Background technology
Along with the progress of Chinese society, people's living standard is also constantly improving, but has thereupon also brought many problems to people, for example: " inferior health ".The reason that " pressure is healthy " causes mainly contains two, lacks motion and stress.Show that according to relevant research report scientific and effective body building not only can strengthen people's physique, and help people to alleviate the stress that society brings.
Body building is built up health owing to having, and helps people to alleviate advantages such as stress, therefore is subjected to very much people's favor.In general, in body building,, bear bigger exercise load, make the muscle of health each several part obtain coordination, well-balanced, development evenly how based on strengthening exercise.
By stretch behind the head, the purpose of anteflexion, exercise reaches development cervical muscle such as the side direction neck bends and stretches.For the flourishing chest muscle handspike bell that can crouch, draw spring, push-up; In order to form " beautiful del ", the training of the back of the body, belly is particularly important, adopts the bend rowing action, backward, to side, crouch and draw chest expander; Widely hold the exercise of (horizontal bar) chin-up behind the neck with the development latissimus dorsi; Adopt the sufficient act leg of drawing the abdomen that bears a heavy burden, these actions of abdominal curl with trunk twisting are to carry out AB crunch; Adopt the straight-arm front raise and go up act (barbell, dumbbell); The straight-arm upper arm is around (barbell, dumbbell); Two arms are held the bell biceps curl; Undergrasp on horizontal bar chin-up etc. is the main method of training arm.The training of leg muscle can be adopted on the prostrate straight leg and put; Stand back swing leg and method such as load deep-knee-bend etc.It more than is the exercise of flourishing whole body six position muscle.
People always think the body building that sufficient intensity is arranged, can be to build up health and to alleviate stress, and in fact, this is the mistaken ideas of people to body building understanding.Increasing exercise intensity blindly, is can the health of self be damaged.At present, people lack the frequency of training of science mostly in body building, there is no the training method of scientific system.At the volley, its action, group number, number of times, weight are stopped between reaching, and the accurate data that there is no science is for people's reference.People are according to self hobby mostly, decide action, group number, number of times, the weight of motion to stop between reaching.And adopt science action, group number, number of times, weight and between stop, be the efficient that can increase people's body-building obviously, and the purpose that realizes people's body-building.
Summary of the invention
The invention provides a kind of rapid bodybuilding method, it mainly is that first detection method by science will need the crowd of body-building to be divided into different classifications, then formulate corresponding body building method respectively at different classifications, be reached for people a kind of with strong points, body building method that body-building efficient is high is provided, and this is to be main purpose of the present invention.
To achieve these goals, the technical solution used in the present invention is:
A kind of rapid bodybuilding method, it specifically comprises the steps:
The first step, formulate human body detecting method at body-building group, specific body-building group is divided into some people's group units different from each other, this human body detecting method comprises that human upper limb detects, human body lower limbs detects, human tolerance detects and the Human Physiology index detects, wherein, this human upper limb detects and comprises that human body pectoralis major degree of enclosing detects, the big upper-arm circumference degree of human body detects, human body forearm degree of enclosing detects and the human body waistline detects, this human body lower limbs detects and comprises that human body thigh circumference degree detects and human body calf circumference degree detects, it is that human body is placed on the treadmill that this human tolerance detects, and in particular time interval the palmic rate of instant measuring and calculating human body, and gather and be statistics, at last according to this statistics human body is divided into different endurance ranks, this Human Physiology index detects and comprises that human blood-pressure detects, human body respiration frequency detecting and human heart rate detect.
Second step, formulate different types of body-building scheme, this body-building scheme mainly is the body-building scheme of making according to the difference of body-building purpose targetedly, this body-building scheme comprises the fat-reducing scheme, the plasticity scheme, the resistance to compression scheme, anti-ageing scheme, rehabilitation scheme, increase the flesh scheme, strengthen cardio-pulmonary function scheme and locomitivity and improve scheme, wherein, this people's group unit in the first step corresponds respectively to this different body-building schemes as mentioned above, make this specific people's group unit corresponding to this specific body-building scheme, reach at different crowds and hold different body-building purposes and formulate the mode of targeted body-building scheme, to improve body-building efficient.
Aforesaid should the fat-reducing scheme, this plasticity scheme, this resistance to compression scheme, this anti-ageing scheme, this rehabilitation scheme, this increases flesh scheme, this enhancing cardio-pulmonary function scheme and this locomitivity to improve scheme all is by the aerobic course, the strength course, course on rehabilitation, locomitivity improves course, nutrition class, 8 kinds of different courses of circulation course are formed according to guest's real needs collocation, wherein the enforcement time of each course is 30 minutes, each class is warm-up by 3-5 minute all, 17-20 minute exercise, 6-8 minute stretching massage is formed.
Beneficial effect of the present invention is: because method of the present invention at first is divided into specific body-building group some people's group units different from each other, then, formulate different types of body-building scheme, this body-building scheme mainly is the body-building scheme of making according to the difference of body-building purpose targetedly, and this people's group unit corresponds respectively to this different body-building schemes, make this specific people's group unit corresponding to this specific body-building scheme to reach the effect that promotes body-building efficient.
Description of drawings
Fig. 1 is an operation principle block diagram of the present invention;
Fig. 2 is an operation principle block diagram of the present invention.
The specific embodiment
A kind of rapid bodybuilding method, it specifically comprises the steps:
As shown in Figure 1, the first step, formulate human body detecting methods 20 at body-building group 10, specific body-building group is divided into some people's group units 11 different from each other.
As shown in Figure 2, this human body detecting method 20 comprises that human upper limb detection 21, human body lower limbs detection 22, human tolerance detection 23 and Human Physiology index detect 24.
Wherein, this human upper limb detection 21 comprises that human body pectoralis major degree of enclosing detects, the big upper-arm circumference degree of human body detects, human body forearm degree of enclosing detects and the human body waistline detects.
This human body lower limbs detects 22 and comprises that human body thigh circumference degree detects and human body calf circumference degree detects.
It is that human body is placed on the treadmill that this human tolerance detects 23, and in particular time interval the palmic rate of instant measuring and calculating human body, and gather and be statistics, according to this statistics human body is divided into different endurance ranks at last.
This Human Physiology index detects 24 and comprises that human blood-pressure detection, human body respiration frequency detecting and human heart rate detect.
Second step, the different types of body-building scheme 30 of formulation, this body-building scheme mainly is the body-building scheme of making according to the difference of body-building purpose targetedly.
This body-building scheme 30 comprises fat-reducing scheme, plasticity scheme, resistance to compression scheme, anti-ageing scheme, rehabilitation scheme, increases the flesh scheme, strengthens cardio-pulmonary function scheme and locomitivity raising scheme.
Wherein, this people's group unit 11 in the first step corresponds respectively to this different body-building schemes 30 as mentioned above, make this specific people's group unit 11 corresponding to this specific body-building scheme 30, reach at different crowds and hold different body-building purposes and formulate the mode of targeted body-building scheme, to improve body-building efficient.
Aforesaid should the fat-reducing scheme, this plasticity scheme, this resistance to compression scheme, this anti-ageing scheme, this rehabilitation scheme, this increases, and to implement the needed time of arbitrary scheme in flesh scheme, this enhancing cardio-pulmonary function scheme and this locomitivity raising scheme be 30 minutes to 40 minutes.
As mentioned above, the concrete enforcement of this plasticity scheme is carried out as follows, shown in table (1), at first, makees four groups of barbells and crouches and to push away, and first group of weight is 60KG, and number of times is 12 times.Second group of weight is 80KG, and number of times is 8 times.The 3rd group of weight is 100KG, and number of times is 6 times.The 4th group of weight is 80KG, and number of times is 6 to 8 times.
Secondly, do three groups of butterfly clamp chests, first group of weight is 93KG, and number of times is 15 times.Second group of weight is 107KG, and number of times is 6 to 8 times.The 3rd group of weight is 100KG, and number of times is 8 to 10 times.
Once more, make two groups of dumbbells and crouch and to push away, first group of weight is 40LB, and second group of weight is increased to 45LB, and two groups of dumbbells number of times that push away that crouch all are 10 to 12 times.Again, do two groups of one arm dumbbells and crouch and to push away, first group of weight is 45LB, and number of times is 10 times.Second group of weight is increased to 50LB, and number of times is 4 to 6 times.
Once more, do three groups of triceps pulldowns, wherein, first group weight is 60LB, and number of times is 15 times.Second group of weight is increased to 80LB, and number of times is 12 times.The 3rd group of weight is 60LB, and number of times is 12 times.
At last, do three groups of barbell bending and stretching of the arms, wherein, first group of weight is 10KG, and second group of weight is increased to 15KG, and the 3rd group of weight is 20LB.Three groups of barbell bending and stretching of the arms number of times are 12 times.
As mentioned above, the concrete enforcement of this resistance to compression scheme is carried out as follows, shown in table (2), at first, makees four groups of barbells and crouches and to push away, and wherein, first group weight is 60KG, and number of times is 12 times.Second group of weight is 80KG, and number of times is 8 times.The 3rd group weight is 100KG, and number of times is 4 to 6 times.The 4th group of weight is 60KG, and number of times is 12 times.
Secondly, do two groups of chest expander folder chests, wherein, first group of weight is 50LB, and number of times is 12 times.Second group weight is increased to 60LB, and number of times reduces to 10 times.
Once more, do four groups of deep-knee-bends and two groups of split squats respectively, wherein, first group of weight of these four groups of deep-knee-bends is 40KG, and number of times is 15 times.Second group of weight is 60KG, and number of times is 12 times.The 3rd group of weight 70KG, number of times is 4 times.The 4th group of weight is 60KG, and number of times is 10 times.And these two groups of split squats, weight is 25LB, and number of times is 15 times.
At last, do three groups of volume abdomens and three groups of very back ofs the body of bending, wherein, these three groups volume abdomens, its number of times of first group is 25 times, and second group number of times is 20 times, and the 3rd group number of times is 15 times.These the three groups very back ofs the body of bending, the number of times of its each group is 12 times.
As mentioned above, this concrete enforcement that increases the flesh scheme is carried out as follows, shown in table (3), at first, makees four groups of barbells and crouches and to push away, and wherein, first group of weight is 60KG, and number of times is 12 times.Second group of weight is 70KG, and number of times is 10 times.The 3rd group of weight is 80KG, and number of times is 8 times.The 4th group of weight is 90KG, and number of times is 6 times.Here it should be noted that between each group between have a rest and to be 15S.
Secondly, do three groups of plate arms and bend and stretch, wherein, the number of times of each group is 20 times, and, stop therebetween after finishing one group and be 15S.
Once more, do three groups of triceps pulldowns respectively and four groups of backhands are drop-down, wherein, first group of its weight in these three groups of triceps pulldowns is 50LB, and number of times is 12 times, and second group of its weight of triceps pulldown is 60LB, and number of times is 10 times.The 3rd group of its weight of triceps pulldown is 70LB, and number of times is 8 times.In addition, it should be noted that between these three groups between stop and to be 15S, that is to say that after finishing one group of triceps pulldown, at interval, 15S do next group triceps pulldown again.
These four groups of backhands are drop-down, and its weight of first group is 52KG, and number of times is 12 times.Its weight of second group is 59KG, and number of times is 10 times.Its weight of the 3rd group is 66KG, and number of times is 8 times.Its weight of the 3rd group is 73KG, and number of times is 6 times.It should be noted that these four groups of backhands drop-down each other between stop and to be 15S.
At last, do four groups of flat crouchings and two curved acts of the bent thick stick of three suite thick sticks, wherein, these four groups flat crouchings, its weight of first group is 52KG, number of times is 12 times.Its weight of second group is 59KG, and number of times is 10 times.Its weight of the 3rd group is 66KG, and number of times is 8 times, and its weight of the 3rd group is 73KG, and number of times is 6 times.In addition, when doing these four groups flat crouchings, not be 15S between between each group.
Two curved acts of this song thick stick, its weight of first group is 70LB, number of times is 12 times.Its weight of second group is 80LB, and number of times is 10 times.Its weight of the 3rd group is 90LB, and number of times is 8 times.
As mentioned above, the concrete enforcement of this enhancing cardio-pulmonary function scheme is carried out as follows, shown in table (4), at first, makees four groups of barbells and crouches and to push away, and wherein, first group weight is 60KG, and number of times is 12 times.Second group weight is 70KG, and number of times is 10 times.The 3rd group weight is 80KG, and number of times is 8 times.The 4th group weight is 90KG, number of times be 6 times.Stop between between every group and be 16S.
Secondly, do three groups of sitting postures and push away chest, wherein first group of weight is 59KG, and number of times is 12 times.Second group weight is 66KG, and number of times is 10 times.The 3rd group weight is 73, and number of times is 8 times.Stop between between every group and be 16S.
Once more, do four groups of wide grip pull downs and three groups of sitting postures are rowed the boat, wherein, the weight of first group of wide grip pull down is 52KG, and number of times is 12 times.The weight of second group of wide grip pull down is 59KG, and number of times is 10 times.The weight of the 3rd group of wide grip pull down is 73KG, and number of times is 6 times.The weight of the 4th group of wide grip pull down is 66KG, and number of times is 8 times.Stop between between every group and be 15S.
First group of weight sitting posture during these three groups of sitting postures are rowed the boat rowed the boat and is that 80LB, number of times are 15 times, and second group the sitting posture weight of rowing the boat is 90LB, and number of times is 12 times.The 3rd group weight is 80LB, and number of times is 15.Stop between between each group sitting posture is rowed the boat and be 15S.
At last, do four groups of deep-knee-bends and two groups of split squats, wherein, the weight of first group of deep-knee-bend is 60KG, and number of times is 15 times.The weight of second group of deep-knee-bend is 70KG, and number of times is 14 times.The weight of the 3rd group of deep-knee-bend is that 90KG number is 13 times.The weight of the 4th group of deep-knee-bend is 80KG, and number of times is 15 times.Stop between between every group of deep-knee-bend and be 15S.
The weight of two groups of split squats all is 20LB, and all be 15 this moment.Stop between between two groups of split squats and be 15S.
As mentioned above, this locomitivity improves the concrete enforcement of scheme and carries out as follows, shown in table (5), at first, makees four groups of barbells and crouches and push away, and wherein, first group weight is 40KG, and number of times is 15 times.Second group weight is 50KG, and number of times is 12 times.The 3rd group weight is 50KG, and number of times is 12 times.The 4th group weight is 60KG, number of times be 10 times.Stop between between every group and be 30S.
Secondly, do three groups of sitting postures and push away chest, wherein first group of weight is 32KG, and number of times is 15 times.Second group weight is 39KG, and number of times is 12 times.The 3rd group weight is 39, and number of times is 12 times.Stop between between every group and be 30S.
Once more, do four groups of wide grip pull downs and three groups of sitting postures are rowed the boat, wherein, the weight of first group of wide grip pull down is 45KG, and number of times is 18 times.The weight of second group of wide grip pull down is 45KG, and number of times is 18 times.The weight of the 3rd group of wide grip pull down is 52KG, and number of times is 12 times.The weight of the 4th group of wide grip pull down is 52KG, and number of times is 12 times.Stop between between every group and be 30S.
During these three groups of sitting postures were rowed the boat, every group weight all was 80LB, and number of times all is 15 times.Stop between between each group sitting posture is rowed the boat and be 130S.
At last, do three groups of plate arms and bend and stretch and two curved acts of three groups of apparatuses, wherein, the number of times that each group plate arms is bent and stretched is 15 times.All be 30S not between between three groups of plate arms are bent and stretched.Two curved weight of lifting of each group apparatus are 80LB, and number of times is 15 times.Between between two curved acts of three groups of apparatuses all is 30S not.
Table (1)
Table (2)
Table (3)
Table (4)
Table (5)
The specific embodiment that utilizes method of the present invention to be applied on the body builder is listed below:
Body builder's information:
Sex: man's age: 37 heights: 175CM
As described in the present invention the first step, formulate human body detecting method at body-building group, the test item concrete for this body builder comprises:
The inspection of parts of body degree of enclosing
Shoulder encloses detection, and testing result detects for the 119CM chest measurement, and testing result is 107CM
Waistline detects, and testing result detects for the 91CM upper-arm circumference, and testing result is 100CM
Left arm encloses detection, and testing result is enclosed detection for the 32CM right arm, and testing result is 32CM
Left side leg encloses detection, and testing result is that the right leg of 58CM encloses detection, and testing result is 58CM
Body weight detects, and testing result is 85.3KG
Cardiopulmonary and body smectic condition detect
Static 72 maximums 183 of blood pressure high pressure 132 low pressure 82 hearts rate
120 lung capacity 3750ML of step index
Body fat content 38%
Muscular endurance and pliable and tough test
30 volumes of push-up limit number of times abdomen limit number of times 34 times
Bent-5 degree before the sitting posture body
According to detection data as above, be directed to this body builder and work out target data after the body-building:
Shoulder encloses target data 120CM chest measurement target data 110CM
Waistline target data 86-88CM upper-arm circumference target data 96-98CM
Left arm encloses target data 35 ± 1CM right arm and encloses target data 35 ± 1CM
Left side leg encloses the right leg of target data 60-62CM and encloses target data 60-62CM
Weight targets data 80 ± 1KG
Cardiopulmonary and body fat target data:
Static 68 maximums of blood pressure high pressure 120 low pressure 70 hearts rate are according to the age
The step index is less than 110 lung capacity 4500ML
Muscular endurance and pliable and tough target data:
50 volumes of push-up limit number of times abdomen limit number of times 50 times
Bent before the sitting posture body+10 degree
Afterwards, as described in the present invention second step, formulate different types of body-building scheme, this body-building scheme mainly is the body-building scheme of making according to the difference of body-building purpose targetedly.The body-building scheme of working out at this body builder mainly comprises: fat-reducing scheme, increase flesh scheme and enhancing cardio-pulmonary function scheme.Determine this body builder's one week motion 3-4 time in conjunction with above-mentioned test result and concrete body-building scheme, at least 2 strength buildings and 2-4 aerobic exercise at every turn, wherein, strength building was controlled at 30-40 minute, aerobic exercise was controlled at 20-40 minute, needed 8-10 month motion altogether at least.
Claims (6)
1. rapid bodybuilding method is characterized in that: it specifically comprises the steps,
The first step, formulate human body detecting method at body-building group, specific body-building group is divided into some people's group units different from each other, this human body detecting method comprises that human upper limb detects, human body lower limbs detects, human tolerance detects and the Human Physiology index detects, wherein, this human upper limb detects and comprises that human body pectoralis major degree of enclosing detects, the big upper-arm circumference degree of human body detects, human body forearm degree of enclosing detects and the human body waistline detects, this human body lower limbs detects and comprises that human body thigh circumference degree detects and human body calf circumference degree detects, it is that human body is placed on the treadmill that this human tolerance detects, and in particular time interval the palmic rate of instant measuring and calculating human body, and gather and be statistics, at last human body is divided into different endurance ranks according to this statistics, this Human Physiology index detects and comprises that human blood-pressure detects, human body respiration frequency detecting and human heart rate detect
Second step, formulate different types of body-building scheme, this body-building scheme mainly is the body-building scheme of making according to the difference of body-building purpose targetedly, this body-building scheme comprises the fat-reducing scheme, the plasticity scheme, the resistance to compression scheme, anti-ageing scheme, rehabilitation scheme, increase the flesh scheme, strengthen cardio-pulmonary function scheme and locomitivity and improve scheme, wherein, this people's group unit in the first step corresponds respectively to this different body-building schemes as mentioned above, make this specific people's group unit corresponding to this specific body-building scheme
Aforesaid should the fat-reducing scheme, this plasticity scheme, this resistance to compression scheme, this anti-ageing scheme, this rehabilitation scheme, this increases flesh scheme, this enhancing cardio-pulmonary function scheme and this locomitivity to improve scheme all is by the aerobic course, the strength course, course on rehabilitation, locomitivity improves course, nutrition class, 8 kinds of different courses of circulation course are formed according to guest's real needs collocation, wherein the enforcement time of each course is 30 minutes, each class is warm-up by 3-5 minute all, 17-20 minute exercise, 6-8 minute stretching massage is formed.
2. a kind of rapid bodybuilding method as claimed in claim 1, it is characterized in that: as mentioned above, the concrete enforcement of this plasticity scheme is carried out as follows, at first, making four groups of barbells crouches and to push away, first group of weight is 60KG, and number of times is 12 times, and second group of weight is 80KG, number of times is 8 times, the 3rd group of weight is 100KG, and number of times is 6 times, and the 4th group of weight is 80KG, number of times is 6 to 8 times, secondly, do three groups of butterfly clamp chests, first group of weight is 93KG, number of times is 15 times, second group of weight is 107KG, and number of times is 6 to 8 times, and the 3rd group of weight is 100KG, number of times is 8 to 10 times, once more, make two groups of dumbbells and crouch and to push away, first group of weight is 40LB, second group of weight is increased to 45LB, two groups of dumbbells number of times that push away that crouch all are 10 to 12 times, again, do two groups of one arm dumbbells and crouch and push away, first group of weight is 45LB, number of times is 10 times, and second group of weight is increased to 50LB, and number of times is 4 to 6 times, once more, do three groups of triceps pulldowns, wherein, first group weight is 60LB, number of times is 15 times, second group of weight is increased to 80LB, and number of times is 12 times, and the 3rd group of weight is 60LB, number of times is 12 times, at last, do three groups of barbell bending and stretching of the arms, wherein, first group of weight is 10KG, second group of weight is increased to 15KG, and the 3rd group of weight is 20LB, and three groups of barbell bending and stretching of the arms number of times are 12 times.
3. a kind of rapid bodybuilding method as claimed in claim 1 is characterized in that: as mentioned above, the concrete enforcement of this resistance to compression scheme is carried out as follows, at first, make four groups of barbells and crouch and to push away, wherein, first group weight is 60KG, and number of times is 12 times, and second group of weight is 80KG, number of times is 8 times, and the 3rd group weight is 100KG, and number of times is 4 to 6 times, the 4th group of weight is 60KG, number of times is 12 times, secondly, does two groups of chest expander folder chests, wherein, first group of weight is 50LB, and number of times is 12 times, and second group weight is increased to 60LB, number of times reduces to 10 times, once more, do four groups of deep-knee-bends and two groups of split squats respectively, wherein, first group of weight of these four groups of deep-knee-bends is 40KG, number of times is 15 times, and second group of weight is 60KG, and number of times is 12 times, the 3rd group of weight 70KG, number of times is 4 times, and the 4th group of weight is 60KG, and number of times is 10 times, and these two groups of split squats, weight is 25LB, and number of times is 15 times, and is last, do three groups of volume abdomens and three groups of very back ofs the body of bending, wherein, these three groups volume abdomens, its number of times of first group is 25 times, second group number of times is 20 times, the 3rd group number of times is 15 times, these the three groups very back ofs the body of bending, and the number of times of its each group is 12 times.
4. a kind of rapid bodybuilding method as claimed in claim 1, it is characterized in that: as mentioned above, this concrete enforcement that increases the flesh scheme is carried out as follows, at first, making four groups of barbells crouches and to push away, wherein, first group of weight is 60KG, number of times is 12 times, second group of weight is 70KG, number of times is 10 times, the 3rd group of weight is 80KG, number of times is 8 times, the 4th group of weight is 90KG, number of times is 6 times, here it should be noted that, have a rest between between each group and be 15S, secondly, do three groups of plate arms and bend and stretch, wherein, the number of times of each group is 20 times, and, stopping therebetween after finishing one group is 15S, and once more, it is drop-down to do three groups of triceps pulldowns and four groups of backhands respectively, wherein, first group of its weight in these three groups of triceps pulldowns is 50LB, and number of times is 12 times, and second group of its weight of triceps pulldown is 60LB, number of times is 10 times, the 3rd group of its weight of triceps pulldown is 70LB, and number of times is 8 times, in addition, it should be noted that, stop to 15S between between these three groups, that is to say, after finishing one group of triceps pulldown, wanting at interval, 15S does next group triceps pulldown again, these four groups of backhands are drop-down, and its weight of first group is 52KG, and number of times is 12 times, its weight of second group is 59KG, number of times is 10 times, and its weight of the 3rd group is 66KG, and number of times is 8 times, its weight of the 3rd group is 73KG, number of times is 6 times, it should be noted that these four groups of backhands drop-down each other between stop and to be 15S, at last, do four groups of flat crouchings and two curved acts of the bent thick stick of three suite thick sticks, wherein, these four groups flat crouchings, its weight of first group is 52KG, number of times is 12 times, and its weight of second group is 59KG, and number of times is 10 times, its weight of the 3rd group is 66KG, number of times is 8 times, and its weight of the 3rd group is 73KG, and number of times is 6 times, in addition, when doing these four groups flat crouchings, not be 15S, two curved acts of this song thick stick between between each group, its weight of first group is 70LB, number of times is 12 times, and its weight of second group is 80LB, and number of times is 10 times, its weight of the 3rd group is 90LB, and number of times is 8 times.
5. a kind of rapid bodybuilding method as claimed in claim 1, it is characterized in that: as mentioned above, the concrete enforcement of this enhancing cardio-pulmonary function scheme is carried out as follows, at first, making four groups of barbells crouches and to push away, wherein, first group weight is 60KG, number of times is 12 times, second group weight is 70KG, number of times is 10 times, the 3rd group weight is 80KG, number of times is 8 times, the 4th group weight is 90KG, number of times be 6 times, stop between between every group and be 16S, secondly, do three groups of sitting postures and push away chest, wherein first group of weight is 59KG, and number of times is 12 times, second group weight is 66KG, number of times is 10 times, and the 3rd group weight is 73, and number of times is 8 times, stop between between every group and be 16S, once more, do four groups of wide grip pull downs and three groups of sitting postures are rowed the boat, wherein, the weight of first group of wide grip pull down is 52KG, number of times is 12 times, and the weight of second group of wide grip pull down is 59KG, and number of times is 10 times, the weight of the 3rd group of wide grip pull down is 73KG, number of times is 6 times, and the weight of the 4th group of wide grip pull down is 66KG, and number of times is 8 times, stop between between every group and be 15S, first group of weight sitting posture during these three groups of sitting postures are rowed the boat rowed the boat and is that 80LB, number of times are 15 times, and second group the sitting posture weight of rowing the boat is 90LB, number of times is 12 times, the 3rd group weight is 80LB, and number of times is 15, each group sitting posture between rowing the boat between not be 155, at last, do four groups of deep-knee-bends and two groups of split squats, wherein, the weight of first group of deep-knee-bend is 60KG, number of times is 15 times, the weight of second group of deep-knee-bend is 70KG, and number of times is 14 times, and the weight of the 3rd group of deep-knee-bend is that 90KG number is 13 times, the weight of the 4th group of deep-knee-bend is 80KG, number of times is 15 times, stops between between every group of deep-knee-bend to be 15S, and the weight of two groups of split squats all is 20LB, all be 15 this moment, stops between between two groups of split squats to be 15S.
6. a kind of rapid bodybuilding method as claimed in claim 1, it is characterized in that: as mentioned above, this locomitivity improves the concrete enforcement of scheme and carries out as follows, at first, making four groups of barbells crouches and to push away, wherein, first group weight is 40KG, and number of times is 15 times, second group weight is 50KG, number of times is 12 times, and the 3rd group weight is 50KG, and number of times is 12 times, the 4th group weight is 60KG, number of times be 10 times, stop between between every group and be 30S, secondly, do three groups of sitting postures and push away chest, wherein first group of weight is 32KG, and number of times is 15 times, and second group weight is 39KG, number of times is 12 times, the 3rd group weight is 39, and number of times is 12 times, stops between between every group to be 30S, once more, do four groups of wide grip pull downs and three groups of sitting postures are rowed the boat, wherein, the weight of first group of wide grip pull down is 45KG, number of times is 18 times, the weight of second group of wide grip pull down is 45KG, and number of times is 18 times, and the weight of the 3rd group of wide grip pull down is 52KG, number of times is 12 times, the weight of the 4th group of wide grip pull down is 52KG, and number of times is 12 times, stops between between every group to be 30S, during these three groups of sitting postures are rowed the boat, every group weight all is 80LB, and number of times all is 15 times, each group sitting posture between rowing the boat between stop and be 130S, at last, do three groups of plate arms and bend and stretch and two curved acts of three groups of apparatuses, wherein, the number of times that each group plate arms is bent and stretched is 15 times, all be 30S not between between three groups of plate arms are bent and stretched, the curved weight of lifting of each two on apparatus of group are 80LB, and number of times is 15 times, all are 30S not between between two curved acts of three groups of apparatuses.
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| CN109152556A (en) * | 2016-06-06 | 2019-01-04 | 麦克赛尔株式会社 | Menu Generating System, methods and procedures are practiced in finger movement |
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Application publication date: 20101020 |