杨新民减肥训练计划

星期一、三、五
训练顺序        练习动作          练习强度         练习次数         循环组数 
1                     颈后下拉            50%                 15                  3~5

2                     重锤下压            35%                 12                  3~5
  
3                     大腿内收            40%                 20                  3~5
  
4                     大腿外展            40%                 20                   3~5
  
5                     坐姿夹胸            30%                 15                   3~5
  
6                     坐姿伸膝            30%                 20                    3~5
  
7                     仰卧屈膝                                     20                   3~5
  
8                     仰卧起做                                     20                   3~5

星期二、四、六
1                    坐姿前推                   30%            15                   3~5

2                    坐姿划船                    60%           15                   3~5

3                    站姿提拉                    25%           20                   3~5

4                    蹬腿练习                    50%           20                   3~5

5                   坐姿推举                     20%           15                    3~5

6                   站姿弯举                  &