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I am 17 years old, 5 years practicing martial arts Le. Force to be okay. The body is too light. Some

Xu Qian2010-04-15 07:11:00 +0000 #1

wtj8653192010-04-15 07:20:26 +0000 #2
Zama step up in the morning every day, every day running to do push-ups sit-hit from the combat than before, you will find a note must each Repeat this a few days
o9cn2010-04-15 07:31:15 +0000 #3
. . Proposed amendment Magic Way. . . Career casual. .
Qq6246251122010-04-15 08:28:50 +0000 #4
Exercise makes the body become very strong, go to the gym it ...........

1: cardio training program: (heart and lung function improve muscle is very favorable)

week 2 -3 times per 30-60 minute heart rate control (220 - your age) x80% 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

seated leg press 4 groups x10-12 times

Smith squat Group 4 x10-12 times

hamstring group held four times

x10-12 sit-up Group 4 x15-20 times

ramp sit-ups four groups x15-20 times

sit-ups 4 Swing Group x15-20 times (exercise abdominal oblique muscle movements)

hanging leg raise Group 4 x15-20 times

Day chest shoulder training:

Lying barbell elected Group 4 x10-12 times

supine dumbbell elected Group 4 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 times

Standing dumbbell birds Group 4 x10-12 times

Standing Dumbbell Lateral Raise 4 groups x10-12 times

the fifth day of training

Roman chair back to stand: 4 groups x10-12 times

T-type bar rowing Group 4 x10-12 times

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

seated alternate dumbbell curl Group 4 x10-12 times

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

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

4 groups x10-12 times
fat worms if you're2010-04-15 07:38:46 +0000 #5
likely fall with the leg, not like playing KOF fell to the ground and up are invincible

in the war you had a Lance passed the bar



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