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I would now like to semi-annual fitness training weight gain 20 pounds, how to arrange it!

zhidao181398712010-03-15 23:11:51 +0000 #1
I would now like half a year training fitness weight 20 pounds, how to arrange it!

In addition, I present, only two dumbbells, may I ask what action can be practiced with two dumbbell chest!
Momono soil Saburo2010-03-15 23:24:13 +0000 #2
would like to have re-eat high-calorie food. Fat is best. This is a special forces on tape. Would like to train the muscles. Have to have meat. There are many ways. Straight barbell chest muscle training can be hand in hand. The level of the ground. Move forward together. Main is that you make your chest done and contraction. Thickening on the chest, when you want to practice slowly. Bureau of fast you want to strength. There are training to be imagined, when you practice the location of the cells in the growing movement. You just heat and acid reaches your chest, and pain. Anyway, that do not know. The best gym you look at the teams.
№ Liang Jian Xi I ★ ▲2010-03-15 23:35:30 +0000 #3
The purpose of physical exercise and the final result is to make your body more sturdy, muscle content increased, fat reduced, if you want to increase body weight, you must first eat ah, do not eat, light training, then The more training can only be thinner, you see, Bruce Lee was trained in more, right? I do not practice, he did not I have re-
szl2036dtlg2010-03-15 23:47:41 +0000 #4
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)



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