the supplementary food that have the character is that expensive milk , if , you can't have a meal really , the food pays back these time has the necessity , or , might do by oneself by lead fruit vegetables comes to spin with milk or , the soybean milk all right , will give way food worth is similar to with that buy readymade , and might add with mineral vitamin totals up the tablet , for protect nutrient depletion , the sun might must take time in planning chooses the food eats a little for , get a substance , the food completely , during first , might seem complicated that must see that , in is the meal has the vegetables ? , bear fruit is the wood ? , but , enough [ when ] do go to then , will the habitude , habitually at must eat the vegetables and the fruit everyday , receiving nutrient that is valuable these cooperate drinking clean water very , ++ , and exercise regularly will good way weaves the body resuscitate to come back strong , The best ,
exercise program , as , know that , the exercise can protect or , decrease the risk factor of the disease all , get , in the part will that see clear advantage and fast most possibly will get into trouble tension reduction , how many is the worry has down from the exercise just not ? time , include can decrease the level of plague of livestock three can stagger the chicken mite immediately after , exercise , especially the exercise like [ model ] , young break off , such as , walking is fast , run , swim , or , spin a bicycle , etc. , besides , still bear fruit make the work of alimentary canal system improves , the body can absorb the nutrient especially the protein enters to heal and repair all part , well go up , which , will bear fruit cause the hungriness has a meal more and more follow to come to , thus program exercise arrangement is forring who abstain from liquors type you , sun , if , have no the risk factor that is severe or , the warning specially , can go out , the strength has normally , but , a person is arounding must wait for to help support and encourage all the time , which , beimportant many factors in the helping change the behaviour s quit to drink then turn , come to take care the health , have a meal give touch [ cheap ] the hygienic condition , and exercise continuously and forever , important aim in exercise your sun primary program , be , level reduction of plague of livestock three staggers the chicken mite and stump cow wait for down , by emphasize the exercise like [ model ] , young break off be a principle , aim part next is strength expansion and the durability of the muscle give , can do daily all routine , get effective well by unknow be worn exhauste
d and weak , by be supposed to , resistance training , and at important a kind or , the format of the exercise will must is the thing that the sun likes , because , make can can exercise continuously , by a program should compose ,Warm-up : , warm the body by walking or , spin will a vehicle about 5-10 minute , already softly stretch part all muscle , of the body , such as , top of the thigh front muscle , (quadriceps) , rear , (hamstrings) , calf muscle , (calf) , back lower portion muscle , shoulder , and an arm , etc. , by stretch be unfinished keep about 15--30 second in each time , repeat the harbour vacates 2--3 but [ T letter ] , ,
Resistance Training : , during initial should use the weight lifting in the exercise because , safe most , especially the earliest stage that the muscle still weak (stay) [doing that action] , begin from weight size that can can lift about 15-20 time in one stagger , by exert lift just 1 stagger in each the harbour , exercise the muscle ties a pillar , of the body , such as , leg muscle , (leg press, leg curl, knee extension, hip abduction , and , adduction) , chest muscle , (chest press , and , pec fly) , back muscle , (lat pull-down, seated row , and , back extension) , shoulder muscle , (shoulder press, upright row) , arm muscle , (biceps curl, triceps press) , etc. , should do regularly about 1-2 time build [ wasp ] week , or , if , there is enough time , might sort out the strength like [ model ] , , resistance training , about 4 time build [ wasp ] week , may separate train the top and the lower-part in the body alternate , (upper/lower body) , all right , by Monday and Thursday discharge the strength in the part of , upper body , the part Tuesday and Friday exercise in the part of , lower body , by give use the weight that advise during about 2--4 last already week quietly , enhance the weight enters ,
Aerobic Training : , after , exercise like [ model ] , , resistance training , finished discharge the strength like [ model ] , young break off build [ wasp ] , by use the period of time during at first about 15--20 minute , give begin exercise at heavies about 60--70% HRmax ( , fiber Zen pulse rate topmost plants ) , do like this about 3--4 time build [ wasp ] week , or , if , be possible should exercise like [ model ] , young break off this can give everyday , when , feel improve , not easy exhausted , as a result , quietly , enhance the period of time is 30--45 minute in each time , because , the exercise opens young break off this can help to decrease the risk factor builds [ wasp ] disease occurrence , The all , at might happen from the drinking very much , get , and make feel like have a meal more and with more ,
Cool-down : , after , exercise heavy , go to already supposed to doing , cool-down , with at least about 5-10 minute for help fine the physical condition ( of one's body ) get back to to usual condition , and should stretch the muscle like [ model ] , , static stretching , in the muscle ties a pillar , at use in the exercise for help loosen the muscle , and feel comfortable relax , if , the sun has TRUE intention in eating adaptation and exercise , a body seriously , believe in that , will can come back resuscitate the health strongly in the time for a moment , unknow be worn exhausted or , easy exhausted , in addition still will help give bright mind has very ,
