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How to use the arm dumbbell training?

Exceptional wax door2010-04-14 13:10:20 +0000 #1
I use dumbbells after use feel very sore arm, feeling tendon was hurt, it really hurts. Also, sometimes also feel how to practice handling a little out? Does not thicken, why ah? What is the correct practice it?
rainy night in the meteor2010-04-14 13:16:46 +0000 #2
attention to rest and correctness should be appropriate bench press, etc. There are many correct ways the Internet is best to go to the gym volume

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