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Muscle training methods

WTOwjh2010-04-12 06:10:20 +0000 #1
I am 16 years old very young age is a relatively weak body is not the kind of boys do not know how to exercise, please point it is best to specific training programs and the number of required daily Thank you
zhongr19922010-04-12 06:20:06 +0000 #2
1: cardio training program: (heart and lung function improve muscle is very favorable)

2-3 times per week, 30-60 minutes each time heart rate control (220 - your age) x80% or so

2: Strength Training Plan Reference


B. 10-minute jog warm-up stretch target muscle (static stretch)

the first day of leg abdominal training: leg muscle training is conducive to body length

4 groups seated leg press x10-12 times

Smith squat Group 4 x10-12 times

hamstring group held four times

x10-12 sit-ups four groups x15-20 times

ramp sit-up Group 4 x15-20 times

supine twist ups Group 4 x15-20 times (exercise abdominal oblique muscle movements)

hanging leg raise Group 4 x15-20 th

the third day of training in thoracic shoulder:

Lying barbell elected Group 4 x10-12 times

supine dumbbell choose 4 groups on x10-12 times

4 groups inclined dumbbell elect

on x10-12 times the birds inclined dumbbell Group 4 x10-12 times

seated dumbbell birds Group 4 x10-12 times

seated dumbbell elected Group 4 x10-12 birds 4 times

Standing dumbbell set x10-12 times

Standing Dumbbell Lateral Raise 4 groups x10-12 times

Roman chair the fifth day of training to come forward to back: 4 groups x10-12 times

T-type Group 4 x10-bar rowing 12

wide-grip chin-up Group 4 x10-12 times

dead lift with bent knees in Group 4 x10-10 times

neck down Group 4 x10-12 th

the seventh day two and three training

sitting Alternate dumbbell curl 4 groups x10-12 times

arm dumbbell neck flexion and extension arm of Group 4 x10-12 times

EZ bar barbell curl Group 4 x10-12 times the rope under the pressure of

4 groups x10-12 times
TACCO08222010-04-12 06:48:32 +0000 #3
First You do not know how much the increase, but 16 years of age or in the body a long time, so not too much of the equipment and training, especially the bar, it will affect your growth. Only a small amount of equipment to do some training (or its own in the gym training)

gym training method: the first day of a running-based exercise also improve the coordination of your body's own energy, as most prepared to back the training equipment , more than 40 minutes a day, relax after the finish step, you can do to equipment, mainly oriented upward force (such as: pull-up, pull the chest, arm exercises, etc.) for a group of 15 pre-general 5 -8 group to see their abilities, trained to a certain time, feel may be adjusted to increase the strength of a group of 8-10 in 20 groups. Basically, if you practice it would be greatly improved physical health, but to adhere to the general about 3 months there will obviously change. But we should not indiscriminately training

own training method: In fact, almost like the above, there is also the time to run the main strength is the same, to do some adjustments on the equipment side, for example: pull-up or can do, do push-ups , sit-ups are for your current age, the general strength of a group of 15 each for the 5 groups, but you want to see the effect is a long process, we must uphold
lesley0082010-04-12 06:37:20 +0000 #4
muscle is to eat out, ye able to practice out. Think about

eat beef, eggs, fat, high things, strengthening training, mainly persist.

Absolute right



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