30 days , Let your “S” back - professional trainer for your perfect "S"

Correspond to your body; the most effective and professional group action; the perfect fitness essentials for shaped-men and women.



The five features:

1、professional: in holdfast fitness trainer completed under the guidance of this software

2、safety: do not take medicine, do not go on a diet, do not diarrhea, specific actions local exercise, high safety

coefficient, namely can thin body shape and improve their health

3、economy: don not need spend your money to buy medicine reducing weight, do not need consult professional fitness

coach; A bed or a cushion, you I-phone, at home or whatever you want, and just Practice!

4、clarity: easy to check the completion of action every day

5、convenience: real voice count, action demonstration follow, subtle function let action easier and more accurate

Software functions:

1、chest, abdomen, waist, legs, arms, shoulders, back, and buttocks, eight most important part of our body with 34

groups of professional action.

2、powerful data monitoring, can see every day and in every actions performance.

3、set the intensity of training and difficulty.

4、follow the action demonstration time for training.

Fitness coach plastic thin body plan (according to their own situation to adjust) :

1、warm up
About ten minutes, can make the body perspire slightly is ok. Optional choice: running, rope skipping, etc.

2、thin body shape

【 Monday 】 goal: Chest
Action: flat barbell lie push 4 groups with 8times, superior oblique dumbbell lie push 4 groups with 10times, plate

dumbbell birds: 4 groups with 12times, butterfly clip chest: 4 groups with 10times, instrument birds: 4 groups with

8times.

【 Tuesday 】 goal: Back
Action: high drop-down 5 groups with 10times, bend over barbell boating 5 groups with 10times, single arm dumbbell

boating: 4 groups with 10times, straight arm press: 3 groups with 10times, goats stand:3 groups with 20times.

【 Wednesday 】 goal: Shoulder
Action: barbell throat press 4 groups with 8times, single arm dumbbell 3 groups with 8times, bend over the birds:4

groups with 8times, single arm dumbbell smooth lift: 3 groups with 8times. Inclined plate bent over dumbbell back: 5

groups with 12times.

【 Thursday 】 goal: Biceps triceps
Action: dumbbell alternate bending for 3 groups with 8 times and centralized bending for 4 groups with 8times.

Inclined plate bending for 3 groups with 10 times, from narrow bench press 4 groups with 8times, backhand neck after

stretch arm for 4 groups with 8times, cable single arm pull down 3 groups with 10times.

【 Friday 】 goal: Legs,
Action: free squatted 4 groups with 10times, 45 degrees fall tic 3 groups with 10times, equipment bending for 5

groups with 8times, leapfrog 2 groups with 35times, unilateral mention bell 4 groups with 100times, sitting leg

stretch 2 groups with 12times.

【 Saturday 】 (single), Target: The chest waist and abdomen
Action: parallel bars arm stretch 3 groups with exhaustion (as you can), push-ups 3 groups with exhaustion, oblique

dumbbell birds 3 groups with 10times, roll abdominal 2 groups with burnout, turn waist: 2 groups with 40times, roll

flank 2 groups with exhaustion, lift the bell side bend:3 groups with 12times.

【 Saturday 】 (double), goal: Back waist and abdomen
Action: pull-up three groups with exhaustion (as you can), high pull down 2 groups with 12times, sitting equipment

boating 3 groups with 10times, roll abdominal 2 groups with burnout, turn waist: 2 groups with 40times, roll flank 2

groups with exhaustion, lift the bell side bend:3 groups with 12times.

【 The Sunday 】Rest or running
Jogging for 20 minutes；run for 5 minutes； jogging for 15 minutes；run for 5 minutes；jogging for 15 minutes.