初学健身计划二 Beginner Workout Routine 2

上个月寫了初学健身计划 1， 做了一個月之後，接下来我们做一些改变。
Last month we gave you Beginner Workout Routine 1. After doing it for a month, we will now make some changes.

这个月开始，我们每个礼拜去健身四次，第一次与第三次做计划1，第二次与第四次做计划2。
In this month, we will go to the gym 4 times a week. The first time and the third time we will do workout 1, the second time and the fourth time we will do workout 2.

计划1里运动到的身体部位包括胸部，腹部以及背部(菱形肌)。计划2里运动到腿部，肩膀，和背部 (背闊肌）。
In workout 1 the body parts we exercised include chest, abs, and back (rhomboids). In workout 2 we will work on legs, shoulders, and back (lats).

在做这些运动时，要从轻的重量开始，慢慢加重。不能一下加太多，但也要有进步。健身如逆水行舟，不进则退。
When you are doing these exercises, you have to start from a light weight, and slowly increase. You can't increase too fast, but you will need to improve. If you don't improve, you can only get worse, just like kayaking on the river (Chinese saying).

以下是计划一与计划二的影片。Youtube以及优酷都有，内地的朋友也可以看。我弟弟是影片主角。两个计划刚开始的有氧运动是一样的，但重量运动不同。
Workout one and two are in video form below. It is on Youtube and Youku. My brother is the person in the video. Both workouts have the same cardio warm up but different weight training.

Youtube videos:

优酷影片:
计划1：http://v.youku.com/v_show/id_XMzAxMzk5MDM2MA==.html?spm=a2hzp.8244740.0.0
计划2：http://v.youku.com/v_show/id_XMzAxMzk5NTY5Ng==.html?spm=a2h3j.8428770.3416059.1

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