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Muscle shape

Lotus Rabbit2010-04-15 17:11:13 +0000 #1
how to exercise the strong arm muscles to train a number of thick to do so?

Now go to the gym more convenient, but no coach.

I want to know how much weight should be used, as well as the number of group numbers. I figure slim, fear not to become stronger way thinner. How training can not consume the muscles, increasing muscle around here?

The more detailed the better.
Sofia Black2010-04-15 17:27:19 +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% so

2: Strength Training Plan Reference

A.

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

the first day of training: training leg muscles help the body Long

sitting leg press 4 groups x10-12 times

Smith Squat 4 groups x10-12 times

hamstring group held four times

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

ramp sit-ups 4 groups x15-20 times

sit-ups 4 Swing Group 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 choose 4 groups 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

sit dumbbell-elected four groups pose x10-12 times

Standing dumbbell birds Group 4 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-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 of the second head 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 Group 4 x10-12 times the rope under the pressure of

4 groups x10-12 times
sunyu10112010-04-15 17:50:25 +0000 #3
first morning, too early since it did not need to, on the 8 o'clock get up, eat breakfast rest 1 hour, 9 o'clock start, stretching muscles before training to 1 on your head look deep Squat 6 groups (warm-up of a group) 15, 1 minute rest between 6

2 push-ups group (warm-up of a group) what you up to 80% -90% frequency, rest one minute between the 3 family have Dumbbell it? Did not buy a pair of adjustable weight. Dumbbell biceps curl exercises, the five groups (warm-up of a group) 12, 1 minute rest between abdominal 4 Volume 6 groups of 15, no warm-up, because the body has been hot, and breaks 1 minute

the first such practice it, because you see little movement is normal, so not too much strength, practicing a month after it came to me, practicing two days rest day

I was training too, but I think also fit for you this is my way of making a very initial training, step by step. Insist

primary student training should be the spirit of work and rest to the main principles of basic training.

Strength training three times a week, after a four strength training aerobic training, the next practice.

First day of the program

chest: flat bench press 6 groups each of 8 - 10 times

push-ups 4 groups each of 10 - 20 times

parallel bars each arm flexion and extension 4 groups 8 - 10 times

Butterfly 4 groups each machine chest clip 8 - 10 times (as a supplementary item)

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

latissimus dorsi muscle chest down 6 groups each group 10 - 12 th

abdomen: sit-ups four groups each of 20

supine leg raise four groups of 20 each day program

shoulder: 6 groups each held upright on 8 - 10 times

Sitting on the move 4-6 Dumbbell each group 8 - 10 times

Dumbbell Lateral Raise 4 groups each of 12-15 times

arm: straight barbell curl 4-6 10-12 times in each group

neck flexion and extension arm of each group, 4-6 group 10 - 12 times

legs: squat 6-8 8-12 times each group of 6 groups each

toes 12-15 times

third day of the program with the first day of the fourth day of the program with the next day

fifth day plan of aerobic training: running 20-30 minutes

stationary bike 10-30 minutes

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