Edited by Dr. Michela Folli
A PROGRAM FOR AEROBICS
Ciaooo ... today I propose you a program to do if you are a fan of aerobics which, as I have always claimed, is one of the best exercises to achieve good cardiovascular conditions.
This program that I will propose to you, a program to do with weights, must increase strength and maintain the balance between the major muscle groups. This will allow you to perform the exercises more easily and with a lower probability of accidents. It is necessary to follow a program throughout the year to increase flexibility ...
I recommend running the entire program at least twice a week with at least one recovery day and no more than 3 days between one workout and the next ...
1. Bench Press Extensions: 3 sets of 12/10/8 repetitions while increasing the load
2. Pulley arm flexions: 3 sets of 12/10/8 repetitions
3. Pek Dek stretches: 3 series 12/10/8 repetitions
4. Lateral raises with dumbbells: 3 sets of 12/10/8 repetitions
5. Barbell curls for biceps: 3 sets of 12/10/8 repetitions
6. Seated dumbbell extensions for triceps: 3 sets of 12/10/8 repetitions
7. 90 leg press: 3 sets of 12/10/8 repetitions gradually increasing the weight
8. Lying leg curl: 3 sets of 12/10/8 repetitions
9. Adductor and abductor machine or lateral leg raises: 3 sets of 12/15 repetitions
10. Crunch for the abdomen: 4 sets of 20/30 repetitions
11. Lumbar Bench Press Extensions: 4 sets of up to 15 reps then you can
add load ...
I recommend that you rest for 1 minute from one set to another, check your heart rate, wear appropriate shoes and pay attention to joint pain, do not go beyond the normal range of motion ...
I proposed this because aerobic training alone is not enough but it is also necessary to strengthen and tone up ... to all it is necessary to add real stretching sessions ... so if in your gym there are real courses. . well you are really lucky ... doeliiiiiiii !!!!!!!
In a future article I will focus on the importance of stretching and the benefits it brings only if performed with the right methods ...
I will always try to be schematic ... too many words are useless ...
good job
Weight training and aerobic activity
