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6 星期消脂增肌Program.

6 星期消脂增肌Program.

坊間有好多消脂增肌嘅program但係並不所有都係可行的!

今日就教大家一個4日 消脂增肌program.

每次訓練前先做腹肌2個動作(你喜歡的動作).
3 sets
20 reps

須知小貼士
每次訓練前先做cardio.

5分鐘warm up, 15-20 HIIT, 5 分鐘cool down.

HIIT Options: 
1. 單車機30秒全速1分鐘慢速休息中間無完全停止冇休息,大概15至20組。

2. 跑步50米全速然後50米行,中間冇休息20組。

Diet飲食只需要吸收小過身體所需的卡路里你就會減到肥,但係配合埋帶氧運動效果會更佳!

想知道點樣計出身體所需嘅卡路里可以咁下邊條link度睇下啦!
https://www.musclenutritionhk.com/pages/高階飲食設計-內含carbs-cycling-refeed-day

通常300至500卡路里低過你嘅base diet係最好嘅量度方法。

 Day 1: Full Body Fat Loss Circuit
Exercise Sets Reps
A1. Pull Up 3 8
A2. Push Up 3 10
A3. Bodyweight Squat 3 10
A4. Dip 3 10
A5. Chin Up 3 8
A6. Bodyweight Rear Lunge 3 15 Each
B1. Dumbbell Shoulder Press 3 8
B2. Dumbbell Row 3 8
B3. Dumbbell Stiff Leg Deadlift 3 8
Plank 3 45 Secs

Day 2: Full Body Fat Loss Circuit
Exercise Sets Reps
A1. Barbell Good Morning 4 8
A2. Barbell Lunge 4 8
A3. Barbell Squat 4 8
A4. Barbell Push Press 4 8
B1. Dumbbell Bench Press 3 10
B2. Dumbbell Row 3 10
B3. Dumbbell Shrug 3 10
Machine Ab Crunch 5 12

Day 3: Full Body Fat Loss Circuit
Exercise Sets Reps
A1. Pull Up 3 6
A2. Dip 3 6
A3. Chin Up 3 6
A4. Push Up 3 10
B1. Dumbbell Goblet Squat 4 8
B2. Dumbbell Shoulder Press 4 8
B3. Dumbbell RDL 4 8
B4. Dumbbell Glute Bridge 4 8
Hanging Leg Raise 3 12

How to Set Up Your Diet for Fat Loss Success
須知小貼士
5分鐘warm up, 15-20 HIIT, 5 分鐘cool down.