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High score! Would like to train muscles, seek professional guidance

Hengha laugh it2010-03-04 13:10:41 +0000 #1
My 20-year-old, male 174cm 55kg, body muscles too little effort is also very small, upper abdomen, chest and buttocks are no muscle, although not much fat, but it was loose, wanted to use the winter to increase power, seeking experts to plan training

now like dumbbells, want to do push-ups and sit-ups, but heard that there are side effects of the training necessary to make scientific or else
, that day the number of the respective sub-group of the number of times to do so right? When do the best? What to eat during the campaign and when to eat best? I would like to increase the muscle rather than fat ---

I heard the number of anaerobic exercise and the effects of a relationship, such as the number of training volume, the number of endurance training and the like, and like me how to do this then Caixing?

Dade Hao will definitely be combined with points!
szl2036dtlg2010-03-04 13:19:31 +0000 #2
Are you sure the time to practice every day, do? If there are like

The first is the morning, since it is too early nor necessary, 8:00 Rise up, eat breakfast rest 1 hour, 9 o'clock start, training, stretching muscles before a Baotou squat about

6 group (warm-up a group) 15, 1 minute break between

2 push-ups 6 groups (warm-up a group), each doing what you up to 80% -90% the number of times, resting 1 minute between the 3 do at home with dumbbells ? Did not buy a pair of adjustable weight. Dumbbell biceps curl training, the five groups (warm-up a group) 12, 1 minute break between 4 Volume abdominal six groups of 15, do not warm-up, because your body is already hot, and between the rest 1 minute

first, so practice it, because it is normal to see your little movement, so the intensity can not be too large, practicing a month later came to see me, practicing two days rest day

I am a practicing bodybuilding too, but I feel that for you This is my primary training methods of making a very gradual manner. Guizaijianchi

elementary students training should be based on work and rest, to basic training-based principles.

Strength training three times a week, four strength training after an aerobic training, the next practice.

First day of the program

Chest: Flat bench press six groups each of 8 - 10 times

push-ups and four groups each of 10 - 20 times

parallel bars Arm flexion and extension 4 groups each group 8 - 10 times

Butterfly 4 groups each machine chest clip 8 - 10 times (as a supplementary item)

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

latissimus dorsi muscle chest down six groups each of 10 - 12 Ci

abdomen: sit-ups four groups each of 20

supine leg raise four groups each of 20

shoulders the next day plan: 6 groups each held upright on the 8 - 10 times

Sitting on a dumbbell in each group move 4-6 Group 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 4-6 groups each group 10 - 12 times

legs: squat 6-8 each group of 8-12 times

toes 6 groups each of 12-15 times

planned with the first day of the third day of the fourth day of the planned with the next day

on the fifth day program

Aerobic Training: Running 20-30 minutes stationary bike 10-30 minutes

Food: In the morning I always eat two bowls of porridge plus 2 egg

noon to eat more vegetables and meat

Do not overeat at night (due to the exercise)

one hour before going to bed drink a glass of milk with a bread

8 hours a day to ensure sleep (sleep is very Important Oh)
tancong5212010-03-04 13:16:26 +0000 #3
I had a one hundred push-ups, 50 sit-ups, pull-pull device 10, under 5 above, usually more defensive play basketball more fat cubs, when you defend the fat young of animals are afraid of your time, state your strength and muscle has been enhanced a lot and I is one such practice, the muscles increase is obvious, I can prevent 170 kilograms 130 pounds of fat around the young of animals.
finlsmg2010-03-04 13:49:01 +0000 #4
Here we give you say you can not remember how much! You'd better go to the gym! There coaching! A regular exercise! ! ! ! Do not understand can ask the coach!



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