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Junior high school students should do dumbbell exercises

Love5402704842010-03-27 05:11:53 +0000 #1
I am 15 years old, junior high, because a little thin, and would like to practice strong point, now do for dumbbell exercises?
Dream Adventures of more than priority Sri Lanka2010-03-27 05:14:33 +0000 #2
I hope you can change the weight of the dumbbells!

fitness of the person you want to practice, 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)

Boo to come forward and four groups each of 10 - 20 times

pairs tribute arm flexion and extension 4 groups each group 8 - 10 times

Butterfly machine folder chest 4 groups each group 8 - 10 times (as a supplement)

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

latissimus dorsi breast before the drop-down six groups each group 10 - 12 times

abdomen: sit-ups four groups each of 20 times

supine leg raise four groups each of 20 program

The next day the shoulder: vertical uplift 6 Each group of 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 group of 10-12 times each

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

legs: squat 6-8 Groups 8-12 times

toes each group that meets every six Section 12-15 Ci

Day program: the first day of

on the fourth day with plans: plans with the fifth day of the next day

cardio training: running 20-30 minutes

stationary bike 10-30 minutes
fengshougou2010-03-27 05:46:08 +0000 #3
candy daddy2010-03-27 06:04:13 +0000 #4
Of course, the right ah! I am also at that time contact with dumbbells, and later served as soldiers, feeling at that time right after the exercise useful, physically strong and self-confidence will improve, do things in life, there will be a subtle change in attitude, I suggest you exercise can be sustained, development of scientific training programs, weight not too big, the small intensity of the training of muscle groups of a long fast, the weight of too much too do not they, even the group less obvious effect but will also affect the long-tall, I wish you success!



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