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<html>
<head>
<meta charset="UFT-8">
<meta name="viewport" content="width=device-width, initial-scale=1.0">
<meta http-equiv="X-UA-Compatible" content="ie=edge">
<title>Iron Fitness</title>
<link type="text/css" rel="stylesheet" href="style.css">
<link type="text/css" rel="stylesheet" href="css/animate.css">
<link rel="stylesheet" type="text/css" href="./FontAwesome/fontawesome-free-5.15.1-web/css/all.css">
<meta name="description"
content="Thẻ này thể hiện nội dung mô tả PR nội dung cho một trang web khi đưa lên server google để người dùng tìm kiếm">
</head>
<body>
<!--Start Header-->
<header>
<div class="container">
<div class="logo">
<a href="#">Iron Fitness</a>
</div>
<a class="ham-burger">
<span></span>
<span></span>
</a>
<div class="nav">
<ul class="menu">
<li><a href="#home" class="nav-link">Home</a></li>
<li><a href="#about" class="nav-link">About</a></li>
<li><a href="#service" class="nav-link">Services</a></li>
<li><a href="#About Foods" class="nav-link">About Foods</a></li>
<li><a href="#schedule" class="nav-link">Schedule</a></li>
<li><a href="#classes" class="nav-link">Classes</a></li>
<li><a href="#price-package" class="nav-link">Price</a></li>
<li><a href="#contact" class="nav-link">Contact</a></li>
</ul>
</div>
</div>
</header>
<!--Start Home-->
<section class="home" id="home">
<div class="container">
<h1 class="main_slogan"><span>No pain</span> No gain</h1>
<h3 class="second_slogan"><i>It's <span>gym</span> time. <span>Let's go</span></i></h3>
<h3 class="second_slogan"><i>We are ready to <span>fit you</span></i></h3>
</div>
<!--Go down-->
<a href="#about" class="go-down">
<i class="fa fa-angle-down" aria-hidden="true"></i>
</a>
<!--Go down-->
</section>
<!--Start About-->
<section class="about" id="about">
<div class="container">
<div class="content">
<div class="box wow slideInLeft data-wow-delay=" 0.4s"">
<div class="inner">
<div class="img">
<img src="./picture/background.jpg" alt="about" />
</div>
<div class="text">
<h4><b><i>SCARED TO WORKOUT IN A GYM? READ THIS FIRST.</i></b></h4>
<p>Regardless of your physique, if you are 400 pounds or 100 pounds, going to a regular
commercial gym for the first time can be intimidating as hell.
And that’s only if you can get yourself to use 20 Seconds of Courage (A Nerd Fitness
rallying cry) to walk in the door!
I know many people who say “gyms are not not for me,” or “gyms are dumb” and never even
go into one, simply because gyms can be scary/not welcoming/not cool.</p>
<ul>Now, if you CAN work up the courage to walk through the door, you’ll be faced with the
following:
<li>People with pained looks on their faces dutifully using machines that somewhat
resemble medieval torture devices.</li>
<li>Others on cardio machines, treadmills, and ellipticals, and you can already picture
yourself wiping out and ending up in a YouTube fail montage.</li>
<li>Really strong jacked people picking up heavy free weights so effortlessly that you
can’t help but instantly compare yourself to them…and get intimidated.</li>
</ul>
<p>If you struggle with self-confidence, or you don’t love how you look, you might assume
that everybody around you will be judging you the whole time and don’t want to subject
yourself to this torture.
In fact, you might think that somehow you need to get in shape FIRST, and THEN you can
go to the gym…</br>
Wrong!
You go to the gym TO get in shape. And I will get you there.</p>
<p>NOTE: if you’re somebody that’s not quite ready to get in the gym yet, or the above gave
you anxiety just thinking about it, you can follow along with our Beginner Bodyweight
Training program at HOME until you build up enough confidence!</p>
</div>
</div>
</div>
<div class="box wow slideInRight data-wow-delay=" 0.4s"">
<div class="inner">
<div class="img">
<img src="./picture/background4.jpg" alt="about" />
</div>
<div class="text">
<h4><b><i>HOW OFTEN SHOULD I GO TO THE GYM?</i></b></h4>
<p>Many people think they need to hit the gym 6 days per week, dutifully alternating weight
training with cardio and bootcamps to get that jacked/toned body they’re after.
That sounds exhausting and miserable to me, and I LOVE the gym!
So here’s what you need to know about gym frequency:
Go as much as you can, or as little as you want.</br>
All of the workouts in this guide are “full-body workouts” which means they work out all
of the muscles in your body.
For that reason, we recommend you hit the gym 2-3 times per week, with a day off or more
in between each session.</br>
<ul>This advice comes with a few caveats:</br>
<li>If you’re a single mom or working two jobs or just busy living your life and you can
only go to the gym once, great! Once a week is better than zero times a week!</li>
<li>If you have specific athletic or cardiovascular goals you’re training for, then
hitting the gym more frequently might get you faster results.</li>
<li>If you are trying to lose weight, going to the gym more frequently probably WON’T
get you faster results. It’s all diet.</li>
</ul>
</p>
</div>
</div>
</div>
</div>
</div>
</section>
<!--Start Service-->
<section class="service" id="service">
<h1>Services</h1>
<div class="container">
<div class="content">
<div class="box wow flipInY" data-wow-delay="0.2s">
<div class="iner">
<div class="text1">
<h2>Free Personal Training</h2>
<p>Kennedy Fitness offers all members 1 hour of free personal training per member, per month
in all of our 7 locations. Our nationally certified personal trainers work with you, one
on one, as you systematically change programs every month.</p>
<ol>Personal Training programs are designed based on 9 variables:
<li>Age</li>
<li>Bone structure</li>
<li>Lifestyle</li>
<li>Particular goals</li>
<li>Medical history</li>
<li>Gender</li>
<li>Strength</li>
<li>Results of fitness evalution</li>
<li>Doctor's input and recommendations</li>
</ol>
</div>
</div>
</div>
<div class="box wow flipInY" data-wow-delay="0.4s">
<div class="iner">
<div class="text2">
<h2>Free Medical Monitoring</h2>
<p>Nurses work in our clubs and play a key role in monitoring your health. Every month, for
free, they monitor your heart and circulatory system, measure and weigh you, and chart
your percentage of body fat. They use computer estimates to determine your body age,
which decreases month to month, as your other fitness components improve. These benefits
are all provided free of charge.</p>
</div>
</div>
</div>
<div class="box wow flipInY" data-wow-delay="0.6s">
<div class="iner">
<div class="text3">
<h2>Free Nutritional Counseling</h2>
<p>Our nutritionists help you with your nutritional program. Proper nutrition is an
essential complement to exercise for high energy, and lasting health.</p>
</div>
</div>
</div>
<div class="box wow flipInY" data-wow-delay="0.8s">
<div class="iner">
<div class="text4">
<h2>Free InBody Screenings</h2>
<p>In less than 60 seconds, the InBody not only examines the composition of your body, but
also reveals percentage of body fat, muscle distribution, and body water balance;
components that are key in understanding more about your body. The inBody Test give you
a true and complete assessment of your body, allowing you to track your progress
accurately. Go beyond the scale and see what you’re made of</p>
</div>
</div>
</div>
</div>
</div>
</section>
<!--Start About Foods-->
<section class="classes" id="About Foods">
<div class="container">
<div class="content">
<div class="box img wow bounceInLeft">
<div class="box text">
<h2>Healthy Foods for gym</h2>
<p>Healthy eating means eating a variety of foods that give you the nutrients you need to
maintain your health, feel good, and have energy. These nutrients include protein,
carbohydrates, fat, water, vitamins, and minerals.</p>
</div>
<img src="./picture/backgroundfood.jpg" alt="classes" />
<img src="./picture/vegetables.jpg" alt="classes" />
</div>
<div class="class-items">
<div class="item wow bounceInRight">
<div class="item-text">
<h2>Pre-Workout Nutrition: What to Eat Before a Workout</h2>
<p>Fueling your body with the right nutrients prior to exercise will give you the energy and
strength you need to perform better.
Each macronutrient has a specific role before a workout. However, the ratio in which you
need to consume them varies by the individual and type of exercise.</p>
<ul>Below is a brief look at the role of each macronutrient.
<li>Carbs</li>
<li>Protein</li>
<li>Fat</li>
</ul>
<p>Supplements Can Also Be Useful Before Exercise.
Supplement use is common in sports. These products may enhance performance, improve
strength, increase lean body mass and reduce fatigue.</p>
<ul>Below are some of the best pre-workout supplements.
<li>Creatine</li>
<li>Caffeine</li>
<li>Branched-Chain Amino Acids (BCAAs)</li>
<li>Beta-Alanine</li>
<li>Multi-Ingredient Pre-Workout Supplements</li>
</ul>
</div>
</div>
<div class="item wow bounceInUp">
<div class="item-text">
<h2>Post-Workout Nutrition: What to Eat After a Workout</h2>
<p>To understand how the right foods can help you after exercise, it's important to
understand how your body is affected by physical activity.</br>
When you're working out, your muscles use up their glycogen stores for fuel. This
results in your muscles being partially depleted of glycogen. Some of the proteins in
your muscles also get broken down and damaged.</br>
After your workout, your body tries to rebuild its glycogen stores and repair and regrow
those muscle proteins.</br>
Eating the right nutrients soon after you exercise can help your body get this done
faster. It is particularly important to eat carbs and protein after your workout.
</br>Protein Helps Repair and Build Muscle.</br>
Carbs Help With Recovery.</br>
Fat Is Not That Bad.
<ul>Doing this helps your body:
<li>Decrease muscle protein breakdown.</li>
<li>Increase muscle protein synthesis (growth).</li>
<li>Restore glycogen stores.</li>
<li>Enhance recovery.</li>
</ul>
</p>
</div>
</div>
</div>
</div>
</div>
</section>
<!--Start Schedule-->
<section class="schedule" id="schedule">
<div class="container">
<div class="content">
<div class="text wow fadeInLeftBig">
<h2>Workout Schedule: The Best Weekly Weight Training Schedules & Splits</h2>
<img src="./picture/photo-1506485338023-6ce5f36692df-1000x486.jpeg" alt="schedule" />
<p>Choosing your overall weekly workout schedule is one of the key aspects of creating the weight
training routine that is best for you.<br />
What makes it a little tricky is the fact that there’s a lot of ways it can go. The amount of
potential workout schedules, splits, and plans to choose from is enough to make your head
explode.<br />
However, you can greatly narrow them down to just the handful that are best for you by factoring
in 3 key workout schedule requirements.
</p>
<ul>There are:
<li>Your workout schedule must fit your ideal training frequency.</li>
<li>Your workout schedule must fit your personal weekly schedule.</li>
<li>Your workout schedule must fit your training preferences and needs.</li>
</ul>
<p>
Once those 3 factors are taken into account (and the crappier choices have been eliminated),
we’re only left with a few to choose from.<br />
So, I figure the best thing to do now is go through those few and list what I (and many others)
consider to be the best weekly weight training schedules and splits for various goals and
experience levels.<br />
You can refer this schedule that seems best for you. Sound good? Here we go…
</p>
</div>
<div class="timing">
<table class="table">
<tbody>
<tr class="wow fadeInRightBig">
<td class="day">WORKOUT 1</td>
<td>LEGS
<ul>Warm-up: Stretching and Leg Extensions
<li>Back Squat</li>
<li>Leg Extensions</li>
<li>Lying Leg Curls</li>
<li>Seated Calf Raises</li>
<li>Standing Calf Raises with dumble or machines</li>
</ul>
</td>
<td><strong>9:00 AM</strong></td>
<td>Body Building <br /> 9:00 to 10:00 AM</td>
<td>Room No:210</td>
</tr>
<tr class="wow fadeInRightBig">
<td class="day">WORKOUT 2</td>
<td>CHEST + BACK
<ul>Warm-up: Push-up and Pull-up
<li>Flat barbell Bench Press</li>
<li>Incline dumble Press</li>
<li>Chest Dips</li>
<li>Narrow Grip Pull Ups</li>
<li>Dumble Pullover</li>
<li>T-bar Row</li>
<li>Seated Cable Row</li>
</ul>
</td>
<td><strong>9:00 AM</strong></td>
<td>Body Building <br /> 9:00 to 10:00 AM</td>
<td>Room No:210</td>
</tr>
<tr class="wow fadeInRightBig">
<td class="day">WORKOUT 3</td>
<td>SHOULDERS phase 1
<ul>
<li>Barbell Shoulders Press</li>
<li>Arnold Press</li>
<li>Front Delts Raise with dumble</li>
<li>Mid Delt Raise with dumble</li>
<li>Bent Over Wide Grip barbell Row</li>
<li>Face Fulls</li>
</ul>
</td>
<td><strong>9:00 AM</strong></td>
<td>Body Building <br /> 9:00 to 10:00 AM</td>
<td>Room No:210</td>
</tr>
<tr class="wow fadeInRightBig">
<td class="day">WORKOUT 4</td>
<td>CHEST + LAT
<ul>Warm-up: Push-up and Pull-up
<li>Incline barbell Bench Press</li>
<li>Flat dumble Press</li>
<li>Cable Crossover</li>
<li>Width Grip Pull-up</li>
<li>Lat Pulldown</li>
<li>Single Arm dumble Row</li>
<li>Seated Cable Row with EZ bar</li>
</ul>
</td>
<td><strong>9:00 AM</strong></td>
<td>Body Building <br /> 9:00 to 10:00 AM</td>
<td>Room No:210</td>
</tr>
<tr class="wow fadeInRightBig">
<td class="day">WORKOUT 5</td>
<td>SHOULDER phase 2
<ul>
<li>Dumble Shoulders Press</li>
<li>Front Delt Shoulders Press with machines</li>
<li>Front Delt Raise with EZ bar</li>
<li>EZ bar Upright Row</li>
<li>Mid Delt Raise with dumble</li>
<li>Face Fulls</li>
<li>Dumble Rear Delt Flyes</li>
</ul>
</td>
<td><strong>9:00 AM</strong></td>
<td>Body Building <br /> 9:00 to 10:00 AM</td>
<td>Room No:210</td>
</tr>
<tr class="wow fadeInRightBig">
<td class="day">WORKOUT 6</td>
<td>FULL ARMS
<ul>
<li>Ez barbell Close Grip Curl</li>
<li>One-arm Standing dumble Curl</li>
<li>Dumble Hammer Curl</li>
<li>Triceps Pushdown with Cable</li>
<li>Reverse Grip Pushdown</li>
<li>Overhead dumble Triceps Extension</li>
</ul>
</td>
<td><strong>9:00 AM</strong></td>
<td>Body Building <br /> 9:00 to 10:00 AM</td>
<td>Room No:210</td>
</tr>
<tr class="wow fadeInRightBig">
<td class="day">WORKOUT ABS</td>
<td>ABS
<ul>
<li>Legs Lifts</li>
<li>Weighted Decline Crunches</li>
<li>Oblique Crunches</li>
<li>Reverse Crunches</li>
</ul>
</td>
<td><strong>9:00 AM</strong></td>
<td>Body Building <br /> 9:00 to 10:00 AM</td>
<td>Room No:210</td>
</tr>
</tbody>
</table>
</div>
</div>
</div>
</section>
<!--Start Gallery-->
<section class="gallery" id="classes">
<div class="text">
<h2>Workout Gallery</h2>
</div>
<div class="content">
<div class="box">
<img src="./images/gallery1.jpg" alt="gallery" class="wow slideInLeft" data-wow-delay="0.2s" />
</div>
<div class="box">
<img src="./images/gallery2.jpg" alt="gallery" class="wow slideInRight" data-wow-delay="0.4s" />
</div>
<div class="box">
<img src="./images/gallery3.jpg" alt="gallery" class="wow slideInLeft" data-wow-delay="0.6s" />
</div>
<div class="box">
<img src="./images/gallery4.jpg" alt="gallery" class="wow slideInRight" data-wow-delay="0.8s" />
</div>
</div>
</section>
<!--Start Price-->
<section class="price-package" id="price-package">
<div class="container">
<h2>Choose Your Package</h2>
<p class="title-p">
Traditionally, gyms were separated into two established pricing categories: budget gym and elite fitness
clubs, leaving these two genres to price themselves according to the categorization.<br />
However, since fitness clubs have expanded to include so many different types of experiences, pricing
options and strategies have changed to match this transition.<br />
Membership fees now vary in styles (time-fixed price for unlimited use, pay-by-class, optional pricing
for access at different times of day, etc).<br />
As a manager, you are tasked with finding the appropriate price while drive up profit and stand up
against competition while still making your customers feel like they are getting a great deal.
</p>
<div class="content">
<div class="box wow fadeInLeft" data-wow-delay=".3s">
<div class="inner">
<div class="price_tags">
<a href="#" class="price_tag">
<div class="price">
$59/Month
</div>
<div class="img">
<img src="/images/price1.jpg" alt="price" />
</div>
</a>
</div>
<div class="text">
<h3>Body Building Training</h3>
<ul>
<li>Get Free WiFi</li>
<li>Month to Month</li>
<li>No Time Restrictions</li>
<li>Gym and Cardio</li>
<li>Service Locker Rooms</li>
</ul>
<a href="" class="btn-price">Join Now</a>
</div>
</div>
</div>
<div class="box wow fadeIn" data-wow-delay=".4s">
<div class="inner">
<div class="price_tags">
<a href="#" class="price_tag">
<div class="price">
$69/Month
</div>
<div class="img">
<img src="/images/price2.jpg" alt="price" />
</div>
</a>
</div>
<div class="text">
<h3>Body Building Training</h3>
<ul>
<li>Get Free WiFi</li>
<li>Month to Month</li>
<li>No Time Restrictions</li>
<li>Gym and Cardio</li>
<li>Service Locker Rooms</li>
<li>Service Sona Rooms</li>
</ul>
<a href="" class="btn-price">Join Now</a>
</div>
</div>
</div>
<div class="box wow fadeInRight" data-wow-delay=".3s">
<div class="inner">
<div class="price_tags">
<a href="#" class="price_tag">
<div class="price">
$99/Month
</div>
<div class="img">
<img src="/images/price3.jpg" alt="price" />
</div>
</a>
</div>
<div class="text">
<h3>Body Building Training</h3>
<ul>
<li>Get Free WiFi</li>
<li>Month to Month</li>
<li>No Time Restrictions</li>
<li>Gym and Cardio</li>
<li>Service Locker Rooms</li>
<li>Service Sona Rooms</li>
<li>Service Streching</li>
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<a href="">Iron Fitness</a>
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<p>Created By <span>BinhNguyen</span> ©2020 All Rights Reserved</p>
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<h1>About Us</h1>
<div class="border"></div>
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<img src="./img/pin.png" />
<span class="text">951 Hau Giang Street, Ward 11, District 6, Ho Chi Minh City.</span>
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<span class="tel:0397665660">+0397665660</span>
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<span class="mailto:[email protected]">[email protected]</span>
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