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Help develop a training method

leave Kai2010-04-04 20:11:37 +0000 #1
you heroes, niche yearn for a strong body. Seeking an effective training method.

My current position is: tall and 1.78 m

55 kg body weight.

Underweight had. . Over the past malnutrition, poor absorption, poor digestion, anemia
. .. Little appetite to run every day. Childhood system is a bad idea. Table tennis sports school participated in the three years.


Milk allergy is the total now run every day 6000-8000 meters. The morning to get up over 1500 meters in 10:00 running again at about 1500 meters in 15:00 and ran 1500 meters in 20:00 at home later to run 1500 meters .. Sports equipment: treadmill .7.5 kg dumbbell .3 kg of sand leggings. boxing gloves. grip strength. running already adhere to 13 days, and do more push-ups standard 5 ...

please help out heroes are right ... Thank you a

What to eat drink. how exercise any project. grateful.
a5267470072010-04-04 20:23:54 +0000 #2
simple way: every morning, keep running, gradually increase the volume. Up to 2000 meters and the speed of breath running unabated. From the time you see my article to be a push-ups every day a day do it 5 times, each time until you can do 100 without stopping to rest for 100 days only. Up and down Dunqi, twice a day, each 30, remember to fast up and down, up and down Dunqi if slowly, then there will be no effect, to have the feeling of jumping, an increase of 10 per week, once made aware of 100 under the rest stop. Sit-ups, as do twice a day, each 30, an increase of 10 per week. Train more sports hobbies, and more play basketball or football or hitting the dash. Eat something with protein, plant protein and animal protein should eat more. Complexity Theory: 1. Heavy, low frequency: Fitness Theory using RM that they can continue to do a load and the maximum repetitions. For example, practitioners of a weight lifting only a row 5 times, then the weight is 5RM. The results show that the training load :1-5RM muscle can thicken and develop strength and speed; 6-10RM load of training can make muscles bulky, power speed, but endurance increase is not obvious; 10-15RM load of thickened muscle fiber training not significant, but the power, speed, endurance have grow; 30RM load training muscle capillaries increased durability improved, but strength, speed was not obvious. See ,5-10RM load weight applied to increase muscle size Bodybuilding training. 2. Groups of a few: when you want them to exercise, and the cook 2? 3 group, which is a waste of time, can not long muscles. Must be specifically drawn 60? 90 minutes of exercise a part of the time focus, each movement done 8? 10 groups in order to fully stimulate the muscles, and muscles need recovery time is longer. Muscle saturation has been achieved so far, "saturation" to your feelings and the appropriate standards are: acid, swelling, tingling, solid, full, expansion, and the thick muscles and so shape the obvious. 3. Long Displacement: Whether rowing, bench press, bench press and curl, dumbbell up to be the first to get as low as possible in order to fully stretch the muscles, cite high as possible. This one with the "continuous tension" sometimes contradictory, the solution is passed quickly "lock" state. However, I do not deny the weight of half Movement. 4. Slow speed: slowly raised, slowly down, deeper muscle stimulation. In particular, when the dumbbells down to control your speed, make concessions of practice, to fully stimulate the muscles. Many people fail to give way of exercise, the dumbbell lifting even complete the task, quickly put down, wasted a golden opportunity to increase muscle. 5. High Density: "density" refers to the rest time between the groups, only 1 minute or less rest time, known as high density. For rapid muscle mass increases, we should break less frequently stimulated muscle. "Multi-number" is based on the "high density" based on. Exercise, it should be the same as war, engrossed in training and not think about anything else. 6. Cognitive consistency: the work is affected by muscle innervation, the attention focused on the density can mobilize more muscle fibers to work. When practicing a particular action, they should consciously make up ideas and actions consistent, that is what wanted to practice what muscles work. For example: training vertical curl, we must bow arms with their own eyes watching to see biceps slowly shrinking. 7. Peak contraction: This is so obvious muscle lines turn out to be a major rule. It requires an action to do when the most intense muscle contraction position, maintain the look of the contractile 最 uptight, do static Practice for, then slowly return to the action of the starting position. My approach is to feel the most tense muscles, the number 1? 6, add down. 8. Continuous tense: to be maintained throughout a sustained muscle tension, whether in action at the beginning or the end, do not let it loose (not in a "locked" state), is always to complete exhaustion. 9. Groups to relax: Every action must be done a stretch to relax. This can increase muscle blood flow, but also help to rule out the possibility of waste deposited in the muscles and speed up muscle recovery, rapid nutrition. 10. More training large muscle groups: more training chest, back, waist, legs, big muscles, not only make the body stronger, but also can promote the growth of other parts of the muscle. Some arms and training to the rough, just not practicing other parts of the arm exercises, but will slow the growth of the biceps. Suggest that you arrange to use a large weight of the large compound action exercises, such as the large weight squat exercise, they can promote the growth of all other parts of the muscle. This is extremely important, sadly, at least 90% of people do not have enough attention, so can not achieve the desired effect. Thus, training schemes and arrangements to be more dead lift, squat, bench press, bench press and chin-up the five classical compound action. 11. Consumption of protein after training: the training of 30? 90 minutes, the protein peak demand period, then the best protein supplement. But do not eat immediately completed training at least every other 20 minutes. 12. Rest for 48 hours: Local muscle training need a break after the first 48? 72 hours before the second training. If high-intensity strength training, the training of local muscle two 72-hour interval is not enough, especially the large muscle mass. However, exceptions to the abdominal muscles, abdominal muscles is different from the other, must often be stimulated to its weekly practice at least 4 times, each time for about 15 minutes; select three of your most effective exercise, only do 3 groups, each group of 20-25 times, all to do exhaustive; each interval should be short, no more than 1 minute. 13. Ning Light Do not leave: This is a secret is not secret. Many beginners who fit particular attention to the weight and motion practice times, do not pay attention to whether the deformation action. Aerobic training results not only depend on the number of load weight and movement, but also by the practice and the muscle is stimulated directly by the degree of force. If the deformation or movement in place, to train the muscles do not or only part of the force, training effect is not large, even a deviation. In fact, all the rules, the action is always the correctness of the first importance. Raised with the correct action rather lighter weight, do not use non-standard action lift heavier weights
limengfo2010-04-04 20:54:07 +0000 #3
best way is to go to the gym, exercise is absolutely on the physical half of the



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