男人一周的健身计划表

男人一周的健身 男性的增肌健身计划将围绕手臂，肩膀，胸部，背部，腹部，大腿， 小腿这些身体主要部位来进行训练。每个部位都有各自相对应的肌肉所包 裹，下面列出在接下来的一个月中将要训练到的肌肉: 1.手臂—肱二头肌和肱三头肌 2.肩膀—肩前束肌，肩中束肌 3.胸部—胸大肌上侧，中侧 4.背部—背阔肌和斜方肌 5.腹部—上腹部和下腹部 6.大腿—股四头肌 7.小腿—比目鱼肌和腓肠肌 以上列出的肌肉中又以胸大肌，背阔肌，腹肌和位于腿部的肌肉的面 积最大，也最强壮，是所有负重训练的基础和保障。。 第一天: 第一天: 首先热身 10 分钟，可以选择骑固定自行车或在跑步机上快走 8 分钟， 接着对将要训练的胸部，背部和腿部进行 3 个时长为 15 秒的拉伸运动， 使得肌肉彻底活动开。 1.平板杠铃卧推 2 组 每组 12-15 次，组间休息 1 分钟 2.杠铃深蹲 2 组 每组 12-15 次，组间休息 1 分钟 3.器械坐姿下拉 2 组 每组 12-15 次，组间休息 1 分钟 4.仰卧卷腹 2 组 每组 12-15 次，组间休息 1 分钟 以上就是第一堂训练课中要做的所有负重练习，注意在组间有一分钟 的休息的时候务必要进行目标肌肉的拉伸运动，同时还要调整呼吸，尽快 为下一组的练习做好恢复和准备。第一个个动作训练胸大肌中部的肌肉， 第二个训练腿部的股四头肌，器械坐姿下拉能够有效的训练到背阔肌的外 侧，而最后的仰卧卷腹能够训练到腹部靠上接近胸腔的部位。所有的练习 在 20 到 30 分钟内完成。最后再做 10 分钟的轻度有氧训练来结束第一堂 课的训练。 第二天: 第二天:休息 第三天: 第三天: 同样先以 10 分钟热身开始，接着拉伸手臂和小腿，为接下来的训练 做准备。 1.杠铃弯举 2 组 每组 12-15 次，组间休息 1 分钟 2.坐姿哑铃肩上推举 2 组 每组 12-15 次，组间休息 1 分钟 3.仰卧臂屈伸 2 组 每组 12-15 次，组间休息 1 分钟 4.小腿提蹱 2 组 每组 12-15 次，组间休息 1 分钟 5.仰卧卷腹 2 组 每组 12-15 次，组间休息 1 分钟 组间休息时对目标肌肉进行拉伸，并调整呼吸。杠铃弯举是肱二头肌 训练的基础动作，务必要做到正确，坐姿哑铃肩上推举是对肩膀中束进行 训练最常见的训练动作，仰卧臂屈伸能够有效的刺激到手臂上的肱三头 肌，小腿提蹱是训练小腿最有效的动作之一。同样 20-30 分钟完成。最后 同样以 10 分钟的轻度有氧训练来结束课程。 至此，第一个月会被训练到的所有肌肉都已经做过一次练习。训练后 会出现一定程度的延迟性疼痛，症状会在未来 2-4 天内自动消失。 第四天: 第四天:休息 第五天: 第五天: 第一个礼拜中的第三堂课，这次不同于前两堂以负重训练为主的课 程，第三堂课程会以较低强度的有氧训练代替负重练习，其训练强度会随 着训练的深入慢慢增加。 1.有氧训练:可以选择自己喜爱的有氧器械进行练习，20 分钟至 30 分钟。 有氧运动完成后可以稍微休息 5 分钟，然后进行下一个腹肌训练 2.仰卧卷腹 2 组 每组 12-15 次，组间休息 1 分钟 第五天的课程就此结束，接下来有 2 天的休息和调整，在休息是自己 可以回想一下本 周所有训练过的动作，为下一次的练习做好准备。 第六天: 第六天:休息 第七天: 第七天:休息 预测二 For this part, you are allowed 30 minutes to write a composition on the topic: Students’ Rating of Their Teachers。You should write at least 120 words following the outline given below in Chinese. 1. 学生给老师打分已经普遍 2. 人们对其持不同态度 3. 我的看法 Students’ Rating of Their Teachers Nowadays, it has become as common in colleges and universities for students to grade teachers as for teachers to grade students. In some universities students’ rating has even become the only source of information on teaching effectiveness.. This, however, has caused great controversy. Some are in favor of the rating system, They hold that since students attend the teachers’ classes every day, they should have their opinion about their teachers’ effectiveness. Others, on the contrary, are strongly against it. They believe that there is much more to teaching than what is shown on students’ rating forms. Students should not be expected to judge whether the materials they use are up to date or how well the teacher knows about the subject. These judgments require professional knowledge, which is best left for the teachers’ colleagues. I think students’ rating of their teachers is necessary, but it should be conducted in a way that can really shed meaningful light on teachers’ performance. Instead of rating the teachers’ knowledge on the subject, students should be asked to estimate what they have learned in a course, and to report on such things as a teacher’s ability to communicate with students, his or her relationship with students, and his or her ability to arouse students’ interest in the subject. 点评:越来越多的高校采取让 学生给老师打分的形式来了解教学反馈，并以 此作为促进教学质量的有效手段。对此做法， 管理部门及教学双方褒贬不一，看 法迥异。本预测为校园生活热议话题，值得关注。 Directions:For this part, you are allowed 30 minutes to write a composition on the topic: Lectures or Discussions. You should write at least 120 words following the outline given below in Chinese. 1( 一些学生赞成讲座式教学 2( 另一些学生偏爱讨论式教学 3( 你的看法 Lectures and Discussions There is a heated debate over the role of lectures and discussions in the classroom. Some people believe that lectures can help students learn more quickly. In contrast, others hold that discussions can stimulate students to learn by themselves. Those who hold the first opinion suggest that students attend more lectures. In their view, by giving lectures teachers help students master the knowledge they’ve accumulated over years of study and research. However, others think that in a discussion, the teacher usually guides the students instead of dominating them. They argue that to get involved in a discussion, students have to develop their ability to analyze problems independently. In my opinion, I stand on the side of neither idea. First of all, either method has its disadvantages. Furthermore, each student has his or her preference. Thirdly, lectures ate preferable to discussions in the teaching of science subjects, and on the contrary, discussions are preferable to lectures in studying the humanities. Therefore, we should adopt different teaching methods according to different subjects. 预测二十三 Directions: Suppose you were Li Ming. You want to apply for a job as a personal secretary to the General Manager of a trading company. Write a letter to the Human Resources Department of the company . You should base your composition on the outline given in Chinese below. 1. 简要介绍自己并说明应征该职位 2. 告知公司为 什么对此感兴趣 3. 简述你为何是合适人选 An Application Letter Dear Sir or Madam, I am Li Ming, a would-be graduate from Ninjing University. My major is English. Through the job advertisement, I have learned that you are hunting a qualified individual for a personal secretary to the General Manager of your esteemed company. I am fully convinced that I am the right person for the job. I realize that my future boss is extremely busy. However, it is exactly the challenge of my prospective position that attracts me. I am sure that my honesty, carefulness,patience,expertise , commitment and extensive knowledge will produce an excellent job performance. Next month, I am going to graduate from the English Department of Nanjing University, and I have over two years of secretarial experience. I have enclosed the details of my academic record, skills, and language abilities. Thank you for your time in considering my application. Yours Sincerely, 预测十九 For this part, you are allowed 30 minutes to write a composition on the topic : How to Keep Psychologically Healthy? You should write at least 120 words following the outline given below in Chinese. 1( 心理健康问题往往是导致疾病的原因 2( 分析人们 产生心理健康问题的原因(可从失业、压力过重、缺乏支持、 缺乏人际交往能力等方面分析) 3( 你认为人们应如何保持心理健康 How to Keep Psychologically Healthy? One in four people will experience some kind of mental problem in the course of a year. When you fail to manage these problems, they are likely to cause various mental illnesses. The cause of mental health problems often vary a lot from one case to another. In today’s society, a good number of people are suffering from heavy pressure. Others lack communication skills. In addition, a lot of people are ignorant of psychological knowledge about how to keep mentally fit. There are a lot of ways to curb mental health problems and keep psychologically healthy. Firstly, find the real cause of your mental health problem and see whether you can do something about it. Secondly, learn to relax yourself and take exercises to release the pressure. Lastly, you may find it helpful to talk to your partner or friend about your problem, or seek support and advice form a psychological consultant 点评:据报道北京高校 100 多万 名在校大学生中，已经有 14 名自杀身亡。 而去年全年，北京自杀死亡的学生为 19 人。社 会对于大学生心理健康问题越来 越关注，如何保持心理健康成为社会关注话题。本预测题与 校园生活联系紧密， 是四级考试关注度较高的话题，值得重视。 Directions: For this part, you are allowed 30 minutes to write a composition on the topic On a Harmonious Dormitory Life. You should write at least 120 words following the outline given below in Chinese: 1. 宿舍生活有时会出现不和谐的情况; 2. 一个和谐宿舍生活的必要性; 3. 如 何创造和谐的宿舍生活。 On a Harmonious Dormitory Life Dormitory life is an indispensable part of college life. But sometimes the harmony in the dormitory be disturbed in one way or another. As is known to all, a harmonious dormitory life is important to college students and benefits all the members. On one hand, we can have a good rest and put our heart into study. On the other hand, we will have a good mood and enjoy being together. There are several ways to and maintain a harmonious dormitory life. Firstly, you have to evaluate your life-style and try to get rid of your dirty habits, if there are any. Secondly, when an annoying situation arises, you’ll just have to learn to tolerate each other and co-exist. Thirdly, you’ll have to share with each other and make good friends. In conclusion, we should try our best to build a harmonious dormitory life for the sake of good study and good life. 点评:“和谐”成为我们当 今社会词频概率最高用词，就社会而言，倡导建 立和谐社会; 就家庭而言， 提倡建设和谐 家庭; 就校园来讲， 则要建立和谐校园; 和谐两字似乎无所不在，大学生宿舍生活同样需 要和谐。本预测题与四级考试热 点密切相关，又为典型的校园生活主题，值得关注。 预测 四 Directions: For this part, you are allowed 30 minutes to write A Brief Introduction to the University. You should write at least 120 words according to the following guidelines: 假设你是一名学生志愿者，要给来你们学校参观的外国朋友介绍学校情况。 内 容应包括学校历史、规模、教学现状以及未来目标等。 A Brief Introduction to the University Distinguished guests, Welcome to our university. Before you start to look around, allow me to give you a brief account of the school. Founded in 1927, our university is one of this city’s earliest universities of liberal arts. It is staffed with an excellent faculty, and has a total enrollment of over 10,000 students. In the past years, it has turned out numerous well-qualified students and found its graduates active in professions of all walks of life. Since its establishment, the university has always steered itself toward the objective that its students have an overall healthy development. Not only does it provide the students with basic academic courses, but it manages to expose them to the up-to-date knowledge. Besides, students are free to participate in colorful campus activities and social practice, which are intended for broadening their mind and developing their potential talent. Currently, both our faculty and students are making every effort to improve the quality of our education in the direction of a first-rate university. Thank you. 点评:近几年，随着我国顺 利加入世贸组织以及经济全球化步伐的加快，许 多国内高校纷纷与国外大学合作办学，教育 走向国际化成为人们关注的热点，也 是大学生门比较关心的热点问题。本预测题为热议校园 生活话题，与 2004 年旅 游景点介绍 2006 年考查的名校校园开放如出一辙。 Directions: For this part, you are allowed 30 minutes to write a short essay on the topic of Credit Cards. You should write at least 120 words following the outline given below in Chinese: 1. 越来越多的人使用信用卡， 信用卡有哪些好处 2. 信用卡的弊端 3. 你自己的观点 Credit Cards Personal credit cards are becoming more common in China. Banks and other financial institutions are encouraging their customers to change the way they buy things. Credit cards, otherwise known as “plastic money” , are being offered on very good terms to encourage the change. Consumers will be able to “buy now, pay later”, and many see this as an advantage. But people need to be careful. There are dangers associated with credit cards. Some people find it very easy to exceed their budget. They are tempted to purchase goods that they do not really need, and can become quickly overburdened by debt. The credit cards often charge a high rate of interest, which exacerbates the problems for these people. However, used wisely credit cards can improve the quality of people’ s lives. They can give people access to money to meet sudden unplanned expenses. Properly handled, they can let people control their expenditure and the monthly statements provide a record of where their money has gone. 点评:这是一篇议论文， 关于信用卡的利弊。可 以分成三部分: 第一部分， 信用卡的好处，比如说应急等;第二部分，信用卡的一些弊端， 比如说鼓励一些 无用的消费;第三部分:你自己的观点，理性使用。 预测十六 Directions: For this part, you are allowed 30 minutes to write a composition on the topic How People Spend Their Holidays. You should write at least 120 words,and base your composition on the table and the outline given below: 1、 根据上表，简要描述 1990 年、1995 年、2000 年某城市人们度假方式的 情况及其变化; 2、 请说明发生这些变化的 原因; 3、 得出结论。 How People Spend Their Holidays As is clearly shown in the table that there was a dramatic change in the way people spent their holidays between 1990 and 2000. Especially, in 1990, 63% of people spent their holidays at home, while the figure decreased considerably to 24% in 2000. there are three reasons for this phenomenon. To begin with, with the development of market-oriented economy, people earn by far more money than they used to, making it possible for them to afford traveling expenses. In addition, people realize the importance of getting well-informed about the outside world in this modern era to develop their potential. For example, a traveller may encounter or talk with someone of a different cultural background so as to broaden his vision. Last but not least, by traveling outside, people are close to nature, which is not only beneficial to both their health and peace of mind. In short, more and more people take the occasion of holiday to travel outside and relax themselves. As far as I am concerned, I prefer to go traveling instead of staying at home during holidays. On the one hand, I love meeting different people and take in some fresh ideas. On the other hand, it is agreed that the world is becoming a global village. No one could confine himself within his small circle of families or relatives. In brief, I have benefited a lot and will benefit more from traveling during the holidays. 点评: 该篇作文属图表作文， 命题思路与四级真题图表作文一致， 仿真度高。 本预测题 关于人们旅游度假方式的变化，也是社会热点话题，2006 年 1 月就考 过名校校园该不该成 为旅游景点话题;2004 年 6 月也是关于旅游景点的介绍。