请大神看看我的训练表

ciecie

大家好，健身新手需要大神帮帮忙 review 我的健身 routine。看网上说都建议找 personal training 可是真的不够钱钱啊....10堂课就 800 1000，真负担不起，唯有自己上网找beginner routine看影片自己来，以下是我的 routine，这样的安排还可以吗？还是有哪一些要加强？谢谢大家哦


刚开始2个星期我跟着 Plan 1


1.        Treadmill fast walking (5mph x 10mins)
2.        Seated chest press (12 reps x 4 sets)
3.        Seated rows (12 reps x 4 sets)
4.        Wide grip lat pulldown (12 reps x 4 sets)
5.        Decline leg press (12 reps x 4 sets)
6.        Dumbbell seated shoulder press (12 reps x 4 sets)
7.        Dumbbell bicep curls (12 reps x 4 sets)
8.        Knee raises on parallel bar (8 reps x 4 sets)


接下来的一个月希望加强全身运动部位 加了 3个运动 Plan 2

1.        Treadmill fast walking (5mph x 15mins)
2.        Seated chest press (12 reps x 4 sets)
3.        Seated rows (12 reps x 4 sets)
4.        Wide grip lat pulldown (12 reps x 4 sets)
5.        Decline calf press (12 reps x 4 sets)
6.        Decline leg press (12 reps x 4 sets)
7.        Dumbbell seated shoulder press (12 reps x 4 sets)
8.        Dumbbell bicep curls (12 reps x 4 sets)
9.        Decline crunch (8 reps x 4 sets)
10.        Knee raises on parallel bar (8 reps x 4 sets)
11.        Plank (20s x 5 sets)