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Dumbbell exercise power, legs to lose weight

443,110,7222010-02-26 11:10:08 +0000 #1
I have two four kilograms dumbbell, as well as conditions can be run playground, horizontal bar, parallel bars, I have to practice strength of arm, waist muscles, back muscles, my legs are too thick, and wants to cut thin (I practiced Tae Kwon Do) is relatively hip fat, but also by how do I can do 30 push-ups the standard Chengsi requirements: what day a week to do, what action, several groups, one on several occasions, it is best to have plans or action stating that if I was satisfied with the answers given were extra points
Dream Adventures of more than priority Sri Lanka2010-02-26 11:14:45 +0000 #2
For the fitness itself through various forms of physical exercise and use of various equipment and non-instruments movement training, people's health , body mass increased, able-bodied to promote the well-developed muscles in various parts of the body symmetry and the internal organs, especially the cardiovascular system function enhanced.

A general exercise approach is aerobic exercise and anaerobic exercise combined, fitness exercises and equipment combined exercises, in the exercise according to different parts of the body and organ systems, multi-method, multi-frequency of exercise. This is a full-body exercise process, not only exercise a certain one, or a few muscles. Training in various parts of the body is the main exercise back, chest, abdomen, legs, hands and other parts of the large muscles -

started fitness, first of all need to be fully warm up. Do first low-intensity aerobic exercise, jogging, biking and so on, about 20 minutes, through aerobic exercise to make your body getting better, slowly rising body temperature, heart rate increased, respiratory uniform change quickly. The blood circulation more rapidly, so oxygen and nutrients will be transported to the heart and muscles to prepare for your campaign. Then, to the full activity in various parts of the body joints ligaments, stretch pull limbs, waist and back muscles.

Then can be carried out anaerobic exercise.

As the strength training exercise strength, energy consumption and more nervous heavy burden and must therefore pay special attention to training recovery. In general, bodybuilding training, adequate nutrition and rest after a good case, the body back to the 90% would be 18 hours, complete recovery required 72 hours. If the muscle is not fully recovered on the second train, then not good enough. If this trend continues also cause muscle stiffness, fatigue, so that the results of training greatly reduced. In general, practicing 3-4 times a week, every 1-2 hours, practicing on the part of almost 1-2, and then the appropriate allocation of attention to nutrition -

The following gives a practice the various parts of the action, you can For reference, do not know if you have dumbbells at home, and some would be more convenient for some:

(another long-winded look: For the beginners should note the following:

1. progressive overload rule: Enhancing the quality of the basis of any health is to make your muscles are accustomed to shoulder more than its weight, so that the muscles bear the growing burden. concrete is to gradually increase the weight and density, but there must be gradual.

2. multiple practice law: for each action team to conduct more training so that each muscle group can be a thorough exercise. usually 3-4 groups of 8-12 months

3. confused and unpredictable rule: that is: Action more Variable rules. yes In order to avoid muscle adaptation, often to the muscles a new stimulus.

4. isolation exercise rule: the right to develop the muscle part, to the extent possible, and without the aid of other parts, alone bear the load to concentrate stimulate the muscles.

5. give priority to training of law: For the body to strengthen the weakest or the focus of the site, using the top of scheduled training sessions, to energy, physical strength sufficient to end to ensure training volume.)

Monday: chest, waist muscles

chest exercises: You need to spend more effort here

** push-ups. 15-20 (times) x 3-4 group, which is the foundation of the developed training methods

push-ups right pectoralis major muscle is very effective in the developed triceps have a role. Feet can be close together can also be separated shoulder width. Physical decline breath, inhale when propped up. Throughout the action process, the body should always be in the upright position. Can also try out different actions: from the hands to relax, you can practice outside of pectoralis major muscle; foot booster, as the first low-foot high-posture (angle no more than 10 degrees, otherwise the practice is not the chest of the shoulder), you can practice the upper part of pectoralis major muscle; hands away from as close as possible, and even do push-ups with both hands close together, could focus on training triceps, and pectoralis major training.

** Bar dumbbell bench press exercise, the most important method of chest exercises, mainly boll weight, grip bar way, grip, lifting the angle, lifting speed and group number of other factors affect the training of the muscles, mainly chest major muscle, other, including the arm muscles and shoulders and back muscles. Hands from the last (and push-hands from the truth does), it should be clear:

1. Ping grip: this refers to the same grip and shoulder width. A positive stimulus for the largest chest muscle.

2. Wide grip: this refers to grip than shoulder width should be obvious, right lateral chest to stimulate the greatest, so that a wider chest.

3. Narrow grip: grip is narrower than the shoulders clear, the greatest stimulus to the chest inside. Grip over the different parts of the chest is different stimuli. Similarly, a different grip, but also affects supporting muscles: triceps, which from the campaign, the elbow angle and shoulder angle of the sub-Xi. Exercise, the elbow angle (the angle of the upper arm and forearm) changes the greater the stimulus the greater the right triceps. Movement, shoulder angle (the angle of the upper arm and the body) changes the greater the stimulus the greater the right chest. Because very often we are doing the same action, he found different results, but can not find the reason. Or do we want to stimulate the chest muscle, but often are not felt when the chest, hand (triceps) has been very Suanzhang of.

* Dumbbell bench press 10-12 (sub) x3 Group



A. Key training areas: the pectoralis major, deltoid, and triceps.

B. Start Position: Sit on flat bench press bench, feet flat tread on the ground. Two hands holding dumbbells straight upward.

C. action process: to make two straight arm to the both sides of the open, his arms slowly flexion, dumbbell vertical drop, and fall to lowest point, that is promoting for cook, when pushed breath. Then push up until the opening position, repeat the sit.

D. Training Highlights: Do not arch the back and buttocks, or hold your breath, it would be out of control muscles is dangerous

* Incline dumbbell bench press 10-12 (sub) x3 Group

img.pcpop .com/upimg3/2005/11/17/0000199978.gif

A. Key training areas: the upper part of pectoralis major muscle, followed by the deltoid and triceps before the beam.

B. Start Position: Sit in the oblique angle of 35-45 degrees bench press bench.

C. Action Process: arms straight holding dumbbells at the top of the shoulder. Put down to the chest (near the collarbone Department) when the suction. Fall to lowest point, that is promoting for cook, when pushed breath.

D. Training Highlights: Practice course will mainly concentrate on the pectoralis major muscle, causing the chest is always in tension. Triceps as a secondary supplementary force.

* Horizontal Dumbbell Asuka 10-12 (sub) x3 Group



A. Key training areas: the pectoralis major and deltoid .

B. Start Position: Sit on flat bench press bench, each holding hands dumbbells, palms relative, pushing until the arms straight, supported in the upper chest.

C. Action process: two sides holding dumbbells parallel to the fall, a slight elbow flexion, dumbbells, and falling to both sides of the chest muscles are stretched fully a sense of falling below the shoulder and make the upper arm horizontal. When the dumbbell drop, you should inhale deeply. Ling Xun Yuanlu holding breath when lifting back in situ.

D. Training Points: If the dumbbell to fall on both sides, the arms, such as the state was straight, chest muscles would be difficult to get the feeling of stretching and muscle contraction.

* Parallel Bar Dip 10-12 (sub) x3 Group



A, focus on training site: mainly the lower pectoralis major muscle , followed by the triceps and deltoid.

B, Start Position: The best wide-spaced double-pole on the shoulder, double-hand bar into a straight arm support, chest, abdomen, legs straight and close together was drooping like to relax.

C, action process: breath, elbow bent arm, the body down until the arms bent down to the lowest position, cited the head should move forward, elbows outreach, so that the full stretch pectoralis major stretch. Then inhale to a sudden contraction Licheng pectoralis major arms, the body up until arms fully extended; when the level of the upper arm over pole position, hips back slightly shrink the trunk was "bow Hanxiong" position. Arms straight, the pectoralis major is fully tightened state. Repetition.

D, the training points: Action to be proceeding slowly, no more excuses to help complete the runout of the body movements; propped up when the faster, chest, looked up, abdomen, not shrug; to increase the training intensity weight training in waist .

If you want to train out the chest of the lines, generally is used to repeat training method using multi-frequency and multi-group number and is training to outline the muscle lines, multi-frequency generally refers to more than 15 times.

There are a method is of the great bodybuilder Lee Haney methods used ---- combines explosive and rhythm training. Is generally used four kinds of exercises for each part of moves to fully developed muscles in the area. One option is to practice using two kinds of basic movements. First conduct explosive force of the exercise, aimed at improving strength, increasing muscle size. Exercises such as weightlifting, or when the power of track and field athletes, as the completion of action. Action should be the beginning of the speed and explosive power, restore to be controlled. Using a large weight, fewer repetitions, that is, each 6 to 8 times. After the explosive force exercises, followed by rhythmic exercise. This is the separation of training, that is carved on the muscles, so that a clear distinction between central and local decomposition of muscle training. Action with the medium-speed, two-way to conduct, there must be rhythm. Each repeat must be with the breath. When stretching deep breathing, contraction of breath, to keep pace. Using medium-weight, movements to stretch. Each group of 10 1 15.

Chest explosive rhythm training programs

* bench press, 6-8 (times) x 4 group, in the grip, elbows outreach. Barbell fell on the middle chest, touch chest pushed harder after the burst.

* Ramps chest (bird) ,10-12 (times) x 4 groups. 35 degrees inclined plane. To do the movements when the elbow slightly curved.

* Load dip ,6-8 (times) x 4 groups, elbow outreach, the body forward. Explosive upward force, slow down.

* Upside down ramp chest (bird), 12 (times) x 4 groups. Approach with the ramps chest, slope of 45 degrees.

Of course, this volume is the amount of professional fitness athlete, specific according to your own situation to be.

There is also a post on the note you look at tieba.baidu.com/f?kz=55165479

Abdominal Training:

would let you see two video, personal feel very good:

http : / / v.youku.com/v_show/id_cq00XMTAwNDg5MjIw.html

v.youku.com/v_show/id_XMTY3MzQ3MDA=.html

this video right lateral abdominal muscles exercise to some extent help

other training actions (multi - to give you something, try what your right, alternating with use):

* resting leg sit-ups 15-20 (sub) x3 Group

img.pcpop.com/upimg3/2005/11/17/0000200029 . gif

A. Exercise key areas: the upper abdomen area.

B. Start Position: Sit on the ground, the legs resting on the bench in parallel, so that the thigh is perpendicular to the ground, his hands can be cross-cross each other in the chest, or hold his hands in the back of the neck.

C. Action process: slowly so that shoulders to the knees bent, swollen shoulder bone from the ground up to 1

2, when the British to keep still for a second. Then, return to the starting position. Repeat to do.

D. Training points: When the pike contraction, in order to better enable abdominal muscles contract, causing lower back close to the ground. The introduction of weight training courses in the initial stage, the completion of each quote, we should avoid using dancing, playing the leveraging supine leg movements

* Ju 15-20 (sub) x3 Group

img.pcpop .com/upimg3/2005/11/17/0000200030.gif

A. Exercise key areas: the lower abdominal area and upper thigh flexion muscles.

B. Start Position: Sit in the stool or oblique board stool close to the lower back face, legs close together naturally straight.

C. Action process: to make the trunk and lower back close to the ground, knees slightly flexion, lifting his legs up until the two thighs and trunk into a vertical position. Then, the legs down slowly. Repeat to do.

D. Training focus: When the back has always been close to bench faces, it makes muscles tighten abdominal part of the state. If the lower back flexion or leave the bench surface will affect the effect of abdominal muscle contraction. In order to enhance training intensity, you can also sit in the inclined board to practice.

* Supine leg from

A. Start Position: Sit on a flat pad or a head-board sit-ramp. Hold hands behind head of fixed objects, body straight.

B. Action Process: abdominal contraction will maintain straight legs bent upward, until the maximum extent possible. To maintain a second, let the legs down slowly. Bend your legs up when you inhale, the downturn of breath.

C. Note main points: the whereabouts of her legs, the still control the abdominal muscles without rendering the whereabouts of fast.

* Supine leg lift rolled upper body



A. Starting position: supine bed or on the ground. Flexion knees, raised his leg and without rendering drop hands Baotou.

B. Action process: maintaining leg position is not delegated, the best upper body forward to curling, the body will not actually swarmed very high. Rolled forward when you inhale, the downturn of breath.

C. Note the main points: forward rolled up, the waist to sink paste bed or floor, as far as possible abdominal contraction.

* Hanging bar knees, flinching



A. Start position: two-handed grip is the horizontal bar, general bar under Zhichui.

B. Action process: knees, the legs do upShrink, to the highest point, the total contracted rectus a second. Then slowly drooping calf until it is completely straight. Shrinkage when the suction from calf and landing when the breath.

C. Note main points: reduction from calf knees up when you should make every effort to improve.

* Sitting flinching

A. Starting position: sitting on stool side, his hands back stays in the stool. Method of Direct legs forward.

B. Action process: from the calves, knees, shrinking the highest possible point. Rectus abdominis muscle contraction and complete a second, then slowly landing leg until it is completely straight. Shrinkage when the suction from calf and landing when the breath.

C. Note the main points: This a little more easy, and its role in the knee on the size of the whole to mention the speed of the high and low and movements. The more slowly the higher the larger the contrary, the smaller the knee bends

* Ju 15-20 (sub) x3

v.ku6.com/show/T8NsG9fBzXfkgHIl.html

* oblique abdomen 15-20 (Sub - ) x3

v.ku6.com/show/0YRjZ6L7iQ1qUG_M.html

* "toe touch" 15-20 (sub) x3

v.ku6.com/show/MbdJZzMrm7Sz8yIR.html

* "tuck-ups"

www.yelg.com/ArticleShow.asp?articleid=3554

* "supine leg raise"

www.yelg.com/ArticleShow.asp?articleid = 3555

* "sitting abdomen"

www.yelg.com/ArticleShow.asp?articleid=3557

* "to open from 2"

www.yelg.com/ArticleShow.asp ? articleid = 3558

Wednesday: arms, shoulders and back muscles (limited space, the following description of each part of the training method is only 3)

Arm Training:

training biceps curl is the main method

* Boo sitting curl 8-12 (times) x 3-4 Group



A. Key training areas: the biceps

B . Start position: sitting, or overlooking the lap, upper body slightly forward, one hand inside the dumbbell hang down on one leg and one arm naturally elbow to elbow resting on the side of the palm of your hand or thigh.

C. action process: to hold a bell slowly upward bent elbow to the chest, upper arm are not allowed to move, close to inner thighs.

D. Training points: When the holders of Bell Bend, the lower back should not relax. When the hold when the bell bent to the chest, so as to tighten the biceps and keep the rest for 3 seconds. Then, slowly put down. Standing position can also be carried out.

* Sitting oblique arm anti-grip curl care 8-12 (times) x 3-4 Group



A. Key Exercise part: The main muscle bodybuilding biceps and other elbow

B. Start Location: riding the body sitting in a fixed stool, upper body slightly forward, arms straight and resting on the inclined board, so that axillary card oblique on the board along, fist heart forward, two-handed anti-grip dumbbell shoulder width.

C. Action process: breathing, arms to the elbow joint axis force curl move near the collarbone to the bell, stop for 2-3 seconds, then breath, relax arms reduction, repetition.

D. Training points: bent arm on the move when the arm intact and slow and when outriggers fully stretched

straight. To do this action when the ramp due to the restrictions, it is impossible to use the power of other parts of the body, so the training biceps results are obvious. But for those who fit the beginning of practice to start not to do this action, to achieve the primary training level or junior level of training of people with this exercise can be done.

* Standing dumbbell hammer curl 8-15 (times) x 3-4 Group



A. Key training site: Main Body of brachial muscle and biceps muscles.

B. Start position: upright or sitting position, two arms drooping naturally straight, holding a dumbbell, tiger's mouth forward. C. Action Process: two upper arm to the elbow axis at the same time by the side of the body bent with a dumbbell, on the forearm forced to tighten, pause 2-3 seconds, then exhale, holding bell slowly restored to the side of the body to lay down their repeated practice.

D. Training points: right grip curl, the two upper arm stationary, straight grip wrist bells, not the inertial force with upper body swing.

Triceps:

* sitting arm neck flexion and extension arm 8-12 (times) x 3-4 Group

img.pcpop.com/upimg3/2005/11/17/0000199906 . gif

A. Exercise key areas: the triceps.

B. Start Location: sitting on stool, feet flat tread on the ground, holding his right hand bell, palm forward, straight at the top of the head. Left care on the left waist.

C. Action process: the right upper arm close to the right ear, are not allowed to move. Bell Park, holding a semi-arc of falling to the top of the left shoulder holding a bell drop as low as possible. Then, right arm triceps contraction force, holding up raised to restore the bell. Repeat to do. The left and right hand alternately doing, to accomplish the same number of times.

D. Training points: holders of Bell diagonal to the first fall after falling to the rear than the direct effect of better training.

* Boo-li-arm flexion 8-12 (times) x 3-4 Group



A. Key training areas: the humerus 3 muscle.

B. Start position: at one end of a natural stand in stool, upper body flexion to the back and parallel to the ground, his left hand to palm support on the bench, right hand holding dumbbell, elbow, so that the right upper arm close to the back side of the body and parallel to the forearm sag.

C. Action Process: hand-held bell, upper arm next to the skin, fixed elbow position, holding bell back to the top of the lift arm straight, then slowly down to restore. Only the forearm up and down activity.

D: Training points: adopt the "principle of training in isolation," holding ring to the whole arm straight time, so that the complete triceps contraction to maintain the number of still and silent 1,2,3,

* Supine bent arm pull-up 8 -12 (times) x 3-4 Group



A. Exercise key areas: the pectoralis major, triceps, serratus anterior and latissimus dorsi.

B. Start Position: Sit on a bench, so that the head stool exposed side of head leaning against the stool of the face, feet touch the ground support. Hold hands bars the central, hands spaced slightly narrower par, two hand-held after the bell on the first floor, so that the lower back slightly to straighten.

C. Action Process: slightly bent arm holding bell and pull the barbell to the chest on the top. Then, bent Xunyuan Lu put down to the bar slightly off the ground after the first (the bar does not touch the ground). Pilates on the force since then. Repeat to do.

D. Training Points: You can use a larger weight to do bent arm pull-up, and do straight arm pull-up to compare, so that the training will receive a larger effect.

The shoulders and back muscles:

* neck wide grip chin-up 5-15 (times) x 3-4 Group



A, focus on training areas: the latissimus dorsi muscle and shoulder muscles.

B, starting position: arms hanging in a single pole, two-handed grip from the wide, is hand-grip bar, so back the following location to relax, latissimus dorsi full stretch, bend leg lift 2.

C, action process: breathing, concentration of latissimus dorsi muscle contraction force, bent on the chin to the neck opening to make it close to or touching the horizontal bar, pause 2-3 seconds. Then breath in order to control the latissimus dorsi muscle contraction force, to restore the body slowly down. Repetition.

D, training, main points: Do not move the body during the swing before and after the use of inertia to give help; body sag, the shoulders should be relaxed department. So that the full stretch sitting right latissimus dorsi pull grip-ping

* anterior wide-grip chin-up 5-15 (times) x 3-4 Group

img.pcpop.com/upimg3/2005/11 / 17/0000199936.gif

A, focus on training areas: the latissimus dorsi muscle and shoulder muscles.

B, starting position: arms hanging in a single pole, two-handed grip from the wide, is hand-grip bar, so back the following location to relax, latissimus dorsi full stretch, bend leg lift 2.

C, action process: breathing, concentration of latissimus dorsi muscle contraction force, bent arm pull-up to the anterior clavicle Department, to make it close to or touching the horizontal bar, pause 2-3 seconds. Then breath in order to control the latissimus dorsi muscle contraction force, to restore the body slowly down. Repetition.

D, training, main points: Do not move the body during the swing before and after the use of inertia to give help; body sag, the shoulders should be relaxed department. So that the full elongation of latissimus dorsi.

* Dumbbell Row overlooking the legislation 8-12 (times) x 3-4 Group



A. Key training positions: on the back muscle group, in particular, the latissimus dorsi and biceps arm.

B. Start position: 1 Tuiqu Xi kneel on the bench, one hand on the stool surface. Another eye-hand-fist forward hold dumbbells, hanging side of the body. The other leg to stand straight, and the upper body flexion to the back and parallel to the ground.

C. action process: to hold a bell close to the leg side, before or later on the institute Zhijian more, put bells on the pull, the concentration of the meat with the latissimus dorsi muscle contraction force. Then Xunyuan Lu diffuse slow down to restore. Repeat to do. Hand Lian Wan, and back to the other hand.

D: Training points: When the dumbbell to bring to the highest point (the shoulder before the height) at the same time so that upper body slightly skew to another body, so that the back muscles will be more conducive to a complete contraction.

* Lateral Raise 8-12 (times) x 3-4 Group



A. Exercise key areas: the lateral deltoid muscle in the beam position.

B. Start Location: Natural standing, hands holding dumbbells of various pituitary ago, two little elbow flexion, boxing eyes forward.

C. Action process: two hand-held bells at the same time to both sides of the lift until the lift to the high position with the head of Qi. Then, slowly falling back to Xunyuan Lu in situ, and then repeat to do.

D. Training Highlights: bell raised and lowered in the holding process, so that is always a little elbow and wrist flexion, right deltoid muscle contraction more effective. When the dumbbells to the sides filed at the same time so that the wrist upward turn until slightly more than the thumb, until brought to the highest position. Dumbbell fall, the wrist and then back.

* Boo-li Lateral Raise 8-12 (times) x 3-4 Group



A. Exercise key areas: the deltoid muscle after the beam and upper back.

B. Start position: Stand with feet shoulder width separately, holding two palm relative dumbbells, upper body bent forward to the parallel with the ground, legs slightly bent, so that does not strain the lower back feeling.

C. Action process: two hand-held bell to both sides of the lift, until the upper arm and the back parallel to (or slightly over), pause, and then down to restore the dumbbell. Repeat to do.

D. Training points: If you hold to both sides of the bell, when lifted, so that a little elbow and wrist flexion, you will feel the deltoid muscle group can be to a better contraction. Throughout the course of action, thought to focus on the contraction of the muscle groups.

Friday: leg muscle exercises

general approach is to squat, but the intensity of relatively large, it is recommended gradually increasing the weight of lighter to heavier

* device squat squat 8-10 (times) x 3 Group



A, focus on training areas: the biceps femoris.

B, starting position: standing on the body below the squat device device to be placed behind the neck barbell on his shoulders, his hands holding the two ends of bars, so that both sides of the balance of the bar center of gravity. Feet separation distance of about 15-20 inches, toes slightly outward to separate the legs can be slightly forward.

C, action process: two always look to the front. And then enable knees slowly flexion, squatting up to a full squat position. Squat and played in the whole process of power, so that the trunk upright, keeping the back straight, head slightly raised (always look at the point). When the thigh when standing over the horizontal position, that is slowly stretched to the back to the original location. Flat feet is always stepping on the ground.

D, the training points: because of his legs slightly forward, focusing stimulate the biceps femoris.

* Shear span 8-12 (times) x 3 Group



A. Exercise key areas: the gluteus maximus, hamstrings and quadriceps.

B. Start Position: feet side by side, the weights placed on the shoulders behind the neck (or the shame dumbbell with both hands). First to make a big step forward in the right foot. Then, slowly squat down, right knee flexion, straight left leg slightly sinking.

C. Action process: When squatting to the lowest position, and then make up straight legs at the same time, left foot forward back to the right foot to move closer to living side by side. Then, to make a big step forward in his left leg squat. Repeat to do.

* Leg Extension 8-12 (times) x 3-4 Group



A. Key training site: it is the individual training thigh Quadriceps the best solution.

B. Start position: sitting with lying stretch out frame stool, his legs stretch out the back of each bear has placed in care under the frame lower edge of the stick pad. Two-handed grip on both sides of stool, so that upper body sitting on stools.

C. action process: the contraction of the quadriceps force, slowly so that the legs straight and keep it static contraction in the mouth a few silent slow the number 1,2. Then, put down in situ. Repeat to do.

D: Training Points: You can sit stretch out machine, with one leg alone, they also can make his legs back Bengzhi to practice, but also can be heel turn to practice inside or outside.

If the deviceArmed not appropriate, you can also practice without equipment. Can also be through the U.S. leg vertical jump training program exercises the power, here to give you a look at this training program, online presentations and video are, this is a tutorial. I have a classmate is a city of amateur teams of the guard, by this method increased by 30 cm, he often strongly recommended such a practice others

tieba.baidu.com/f?z=...0&lm=0&sc=0&rn=30&tn = baiduPostBrowser & word =% B5% AF% CC% F8 & pn = 0

vertical jump training program video tutorials:

www.tudou.com/programs/view/rLgLRnoOMpM/

v.ku6.com/show / qybFzbT__4UveDl-.html

But it is very hard to practice, then we must insist on down have a great effect!

More about her method, if also a more detailed, but also other considerations, you can take a look at:

tieba.baidu.com/f?z=...0&lm=0&sc=0&rn=30&tn = baiduPostBrowser & word =% BD% A1% C9% ED & pn = 0

www.jingcaijs.com/baodian/baodianIndex.htm

tieba.baidu.com/f?z=...ct=335544320&lm=0&sc = 0 & rn = 30 & tn = baiduPostBrowser & word =% BD% A1% C9% ED & pn = 0

these three very detailed.

For me to say every day arrangements, how much each month, dumbbells or a barbell weight, you can choose your own circumstances arrangements, to find the most suited to their method is the most important!

At the same time must pay attention to diet, to a day diet plan reference:

1. Breakfast 8:00, skim milk, 250ml, amount of fruits and vegetables, whole wheat bread 2 egg blue 2

2. Snacks 10: 00, banana 1

3. Lunch 12:00, staple 200g, meat 150g, vegetables, 150g, fruit and moderate

4. 15:00 to take protein powder before training (20 grams of animal protein powder, milk or water at room temperature at room temperature flushes the clothing) can be an appropriate increase in blood amino acid level, the training process to prevent muscle breakdown.

5.16:00 Training

6. 17:30, after training, taking protein powder (40 grams by muscle flour, milk, at room temperature or normal temperature water flushes the clothing) can be quickly added to the muscle tissue, repair damaged muscle fibers in training, so that after the growth of muscle tissue to be repaired.

7. Dinner 6:30 p.m., the staple food 200g, meat 200g, vegetables, 150g, fruit and moderate

8. 20:30 snacks, fruit and one bread, 2 pieces, egg white 3
warm little hands2010-02-26 11:42:35 +0000 #3
I hope you can dumb-bell Variable Weight!

people who want to practice fitness, first of all to basic training should be the main principle.

The following is a training program for advice.

First day of the program

Chest: Flat bench press six groups each of 8 - 10 times (not hard for dumbbell weight benefit)

Back: chin-up 4 groups each group 6 - 8 times

abdomen: sit-ups four groups each of 20 times

supine leg raise four groups each of 20 program

The next day the shoulder: 6 groups each held upright on the 8 - 10 times

Sitting on a dumbbell held 4 -6 group n = 8 - 10 times

Dumbbell Lateral Raise 4 sets each of 12-15 times

arm: vertical barbell curl 4-6 each group of 10-12 times

neck-arm flexion and extension 4 -6 group each group 10 - 12 times

legs: squat 6-8 groups each 8-12 times

Day Plan: the first day of

on the fourth day with plans: the same day

on the fifth day program

cardio training: running 20-30 minutes stationary bike 10-30 minutes

In short, fitness is a challenge of willpower, Guizaijianchi. legs running to lose weight when absolutely necessary, but also can increase muscle endurance, and wish you every success
Heartburn De80232010-02-26 12:02:28 +0000 #4
reps are generally three groups of ah! The weight of your dumbbell exercises arm strength is not enough, the proposed push-ups! In fact, no too much lumbar abdominal proposed technique, that is, carried to sit-ups and the prone body! Perhaps you are more familiar with sit-ups, then I say lifted under the prone body is lying on the floor (our sports training directly to the playground of the plastic floor, you can in bed), Assistant to help you hold down the legs, put his head in hand, and then Head up from! Figure I was not ah, using mobile phones to answer ... but the action is very simple! In addition, warm-up before exercise, because fat in the body can heat up quickly consumed! To tell you the last leg of the training methods, but also quite stovepipe, and that is very simple leapfrog! We train all 400 meters leapfrog ... this be effective but it is painful, do not know no one is watching, can you insist! This is all my experience, and a pure mobile play

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