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杨新民初级健美爱好者训练计划


杨新民建议一周练6,星期日休息,每天训练1,每次1.5~2小时

1星期一、四 43
          练习部位                  练习动作              练习组数               练习次数
1)  胸                             仰卧飞鸟                   6                       8~12 
                                               卧推                      11                       85%
2) 腿                                腿曲伸                    5                       8~12 
                                              深蹲                        8                         5~8 
                                            骑人提踵                   5                       15~20
3)腹部                              仰卧起坐                 4                        200 
                                           蛙式半起坐                 4                        300


2星期二、五 41
1)肩部                                  侧平举                 5                          8~12 
                                                 颈后宽推               8                          5~8
2)肱二头肌   &

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