Week 6 (December 11-17, 2006) Training Program: First, stretching exercises Same as the fifth week, three times a week. Second, the specific training content Monday: Long walk in the mountains for four hours. Third, the specific training indicators: Wednesday: The mountain turns back and runs at a distance of 550 meters. It rises 100 meters and makes 5 round trips. The fastest turnaround: 10 minutes and 10 seconds. The slowest: 12 minutes and 20 seconds. End time: 1 hour 44 minutes. Mountain walk 2 hours. Friday: The mountain turns back and runs 550 meters from the mountain, rising 100 meters and making 5 round trips. The quickest turn-around is: 9 minutes and 55 seconds. The slowest: 10 minutes and 30 seconds. Hours: 1 hour and 40 minutes. Sunday: Endurance Bike (indoor) 3 hours Strength: 15 (total 25 levels) Total ride: 55, 61 km, 2063 calories. Fourth, strength training Tuesday: Strength Training: order Training site interval Pull down 1 minute Pull-ups 1 minute Supine 1 minute 1 minute 1 minute Dumbbell flying bird 1 minute Sitting rowing 1 minute Leaning on a dumbbell 1 minute Shoulder press 1 minute Rear triangle boating 1 minute Straight arm pull down 1 minute Dumbbell side lift 1 minute Shoulder rotation 30 seconds Outer shoulder rotation 30 seconds Back training 1 minute Abdominal training 1 minute Product categories of Mammy Bag, we are professional China manufacturer of all kinds of Bags, Fashion Mammy Bag, Mammy Nappy Bag for baby and Mammy. The mammy bag with large main compartment, separate storage pockets include insulated pockets & wet clothes pocket, you can put milk bottle, water bottle, clothes, diaper, towel, etc in different separate pockets. The mammy bag with high quality which is durable. We have cooperated with many famous brands allover the world. We can do OEM or ODM for our customers. We have the perfect after-sales service and technical support. Contact us today to establishing new and goods business relationship. Mammy Bag Mammy Bag,Mammy Nappy Bag,Waterproof Mammy Nappy Bag,Mammy Backpack Panway Industries Co., Ltd. , https://www.panwaybags.com
Tuesday: Strength training (a), time: one and a half hours.
Wednesday: The mountain turns back and runs at a distance of 550 meters. It rises 100 meters and makes five round trips. Two hours of hiking in the mountains.
Thursday: Strength Training II, Time: One and a Half Hours.
Friday: The mountain turns back and runs 550 meters away. It rises 100 meters and makes five round trips. Two hours of hiking in the mountains.
Saturday: Closed.
Sunday: endurance bike (indoor) for three hours
Pulse: Controls between 135 and 145 times per minute.
The first hour of riding: 18,15 kilometers, consumption: 705 calories.
The second hour of riding: 19, 33 kilometers, consumption: 724 calories.
The third hour of riding: 18,13 kilometers, consumption: 634 calories. project Training volume, intensity 1 Latissimus dorsi, shoulders, posterior deltoid, biceps brachii 1 group, 15-20 times
4 groups, 4-8 times
1 minute 2 Latissimus dorsi, shoulders, posterior deltoid, biceps brachii 4 groups, 4-8 times 3 Pectoralis major, anterior deltoid, triceps Upper, 3 groups, 8 - 12 times, 3 groups, 8 - 12 times, 3 groups, 8 - 12 times 4 Pectoralis major and anterior deltoid muscle 3 groups, 8 - 12 times 5 Latissimus dorsi, shoulders, posterior deltoid, biceps brachii 4 groups, 6-10 times 6 Latissimus dorsi, shoulders, posterior deltoid, biceps brachii 4 groups, 6-10 times 7 Front deltoid, inner deltoid, triceps 3 groups, 10 - 12 times 8 Posterior deltoid, upper trapezius, biceps brachii 3 groups, 10 - 12 times 9 Latissimus dorsi, posterior deltoid, middle trapezius 3 groups, 8 - 12 times 10 Mid deltoid, anterior deltoid, supraspinatus muscle 3 groups, 10 - 12 times 11 Shoulder muscle 3 groups, 8 - 12 times 12 Infertile muscle, small garden muscle 3 groups, 8 - 12 times 13 Standing ridge, deep muscle muscles 4 groups, 8 - 12 times 14 Rectus abdominis, abdominal medial muscle 4 groups, 8 - 12 times