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The second year students how to plan to exercise the muscles?

Thirsty for knowledge is very2010-04-15 22:11:43 +0000 #1
I am a slim, weight only 53 kg, height 1.71m, Thank you dear friends of the!
HU rhino2010-04-15 22:15:08 +0000 #2
The most important thing is perseverance
yangyakai2010-04-15 22:25:31 +0000 #3
two days of small, eat more food, drink milk like, because you're still a long skeletal muscle so do not too much good will so you Zhangbu Gao, usually basketball, running and other sports on it, but not particularly strong giant. Go the gym so the training of adult muscle it.
─ ━ ╃ ★ "Qi2010-04-15 22:32:33 +0000 #4
Do you still go to school, most of the time at school, I suggest you after the evening meal over an hour to do push-ups, no back and forth from, as long as pluggin, 2 minutes a night to do 4 group, abdominal burning sensation will be like, as well as leapfrog, playing basketball on the future or in long jump test is very helpful, every day, as long as you insist, absolutely no problem
huangyuming9692010-04-15 23:43:11 +0000 #5
Muscle can not happen overnight Nerishige, but does not have a science program, is not practiced out. if you follow the following has been scientifically proven that the 20-week training program, you can achieve long-term dream of muscle growth.

Upon completion of a comprehensive set of high-intensity training program for elected (nominated than ever before and pulling heavier weight and more times) as follows, and never miss any of training - and the remaining front of the mirror is still not much progress in themselves, is so thin shoulders and small arms. How many times do you have such experience? count, tell me? will not be "Oh, too much, remember the" it!

This is because we - - these well-meaning but impatient gym regulars are - tend to use a high-intensity training content desperate to achieve goals, while ignoring the training before the warm up our bodies for adequate preparation.

to this in mind in your heart: your body, there is no one-step or a shortcut to speak of. particularly in the circumference to obtain large, persistent muscle mass, the more so. input to four weeks of high intensity elected Xunlian in not simply use up your brute force. you have to like to use the same muscles, use your brain. maximum growth - this is a slow muscle fiber growth in the jargon - need a more in-depth approach to The muscles of the body of a specific high-intensity training with a well prepared.

these body changes and will not happen overnight; they are gradual and progressive, it certainly will happen. you want in the brain of the they want what kind of a profile. To achieve this goal, you need to be in the future more than before the training and planning - because for a full 20 weeks. That is why the United States to the State Sports Medicine the reasons for intervention.

After careful investigation of the current number of traditional muscle training course - of course, find their weaknesses - the training of experts focused their wisdom, created a fast-growing training method. Although it is based on the scientific basis, but also to pay a lot of sweat.

So, quickly now to stop the kind of lacking foresight, wisdom, and no results from the training. It is conducted for the significant increase in the time for action. This has been proven, seven stages of a total of 20 weeks of training is the key to build your dream practice. time and science now stands on your side of the. What are you waiting for?

the first stage of stable increased

To get what you want and need careful treatment involving four stages: muscle stability, integrated stability, maximize muscle growth and strength. at every stage, or a single small stage for 2 to 4 weeks. First of all, is muscle stability.

"maximum increase need to add some extreme weight, while also increasing number of repetitions," Rodney said Cowen. He is a Senior Research Fellow Department of Education, National Sports Medicine. "In order to lift more weight and more number of times, you must ensure that the joints, connective and muscle instructions for such training has been prepared. "Simple to translate what is: stay away from the big barbell weight, your body still is not ready.

As an alternative, test recommended by the Kai Shi Yan's path way to maximize muscle growth. Na is the opposite with the psychological Ziwo the An Shi approach to training, also to do something lighter and more challenging moves, this can increase the joint strength, balance and stability.

"Given that this is a preparatory phase," Grace said examination, " practice is like building a house in the muscles. At this stage you have to do is just play ground. "
Exercise is any challenge to the stability of the core area of the body trunk or stable ability De movements, for example, single arm Shengsuo birds, exercise ball leg curl or leg press 等. The training of these non-traditional, Jin Guan is lighter weight, Lai Wan Cheng Shi Yong , and able to balance himself by forcing the body to fight the resistance, so that more muscle to participate in sports. The end result is in balance and joint strength as well as a significant increase. Do not start now shaking his head, though you may do not like to train with a training ball.

Cowen said, "It is actually a challenge to the entire body. Self-psychology may need to go beyond that stage. Once you train like this, that action in these mixed into. Some of my customers that training the next day to understand why this is not simple as they imagined kind.

The 4 weeks of training - known as the stability of the corresponding State Sports Medicine Training - need to conduct your training in each of 8 to 12 times each repetition, a total of 3

4. It must be explained: they are a mixture of action group, means that you move through the two training to make work the same muscle groups, that is, back to back training, immediately following the training.

The first is a typical strength training exercises, such as flat bench press. The second is the stability of the combination of training, such as alternating flat dumbbell bench press. In order to maintain metabolic function continued to play a role in this stage to reduce the rest time every 60 seconds or less to. The second phase

Once you muscle complex of psychological self-sacrifice beyond the preparation stage, it is your time for the harvest. The next stage - muscle training - will bring you into a new realm, that is, the rapid growth phase of muscle. In section 5 to 8 weeks, you can participate in the traditional parts of the body for each 2 to 3 times the training program. Each train must have 3 or 4 groups, each 6 to 12 times.

This stage of training may be very similar to the previous body, but the number was again shown the difference. Training within each segment there are two different parts of the training. Perhaps you feel inadequate, but Cowen warned not to increase the number any more.

"You can all parts of the training week in an increase of about one-third of the amount. But it is important to remember all the training are cumulative and progressive," he Yue, "So whether you are doing each day 12 Zu chest or divide it into three days of training, each 4 groups, you actually do this week, 12 group training. Every time the benefits of reducing the number that you can recover better, and can be completed more next time high intensity. "
the same week, training each muscle group only once, regardless of how much each quantity. Response to violent action against those who brought about by reducing the frequency of benefit is conducive to muscle growth, such as increasing the protein synthesis, prostaglandins, and insulin-like growth factor -1 and other substances, they are after a training session of 36 to 48 hours again after the normal levels. The third phase

strength of the additional stability is one of the greatest enemy of trainers over-training, this show of strength, stamina and self-motivation, the decline. This is due to prolonged exposure to the same physical stimulus effects produced. Usually 6 to 8 weeks after the training because of the same training content and produce.

Similarly, the training program includes the active recovery time, this will allow you to fully recover and achieve the body to repair itself without any loss of power. Most Fitness often find themselves in such a training phase power becomes greater.

Access to comprehensive stability of the training stage, individual attention in a 4 weeks training on the stability carried out. The two-week preparation phase can not only help you increase flexibility, trunk strength and joint stability, but also played for the next stage booster effect.

"Most people do not bring active restoration or rehabilitation of health content into their own, so we help them set up these elements." Cowen explained.

Ready to begin the fourth phase of muscle growth

Stability in the comprehensive training in the last two weeks, that is 11 to 12 weeks, to return to the stability of the corresponding training. This mixed group trained to use than the first week and second week the weight is slightly re-use point and control of 8 to 10 times repetition range. As your joints have been able to give you enough support, the muscles are ready, now is the return to the second stage of muscle growth in time.

Continued growth in the fifth stage of

5 to 8 weeks for you is a comfortable and safe level. No not familiar with the training, no complicated moves - nothing more than old-fashioned elect those actions. Of course, you can easily send the training now because after that, you immediately have to face 13 to 16 weeks of training and to restore the previous state.

At this stage of muscle growth, you should have 5 to 8 weeks of weight training has made considerable progress. The goal is the training in each successive stage to suitably increase the weight, because the next stage, we should be really big weight trained. Phase VI

If you do strength and five times the number of repetition, you can choose from multiple multi-weight or squat weight? That if the three repetitions will be? 17 weeks from the start, make it figure out. Maximize strength training is the pinnacle of the entire training program - the first 16 weeks you do everything to prepare for this stage did. You have tempered the body core strength, strengthen the joints and strengthens the body's balance, so far beyond the level of ordinary people - oh yeah! Your body is now in the best segment of life. This is the ultimate strength training to get in return.

The power to maximize the training phase is used to increase the absolute strength and power to add, that can later be able to lift heavier weights - new muscle growth you need to maintain.

At this stage of the week, each body part must have three training - twice in a training, the other in another training - training to be done every 4 to 5 groups, each doing 3 Repeat 5 times. This week training will make you busy in the selection of specific squat, flat bench press, barbell row, and head movements are elected in. Since the use of a large weight, Cowan recommended rest between each movement 3 to 5 minutes to allow the body to fully rest and recover.

As for the small body parts such as biceps brachii, triceps and calf muscles, you should control at 6 to 8 repetitions range. All actions should be repeated to complete with explosive force, but can be controlled in the range in order to avoid injury.

Rest and the seventh phase of restoration - the right way

in 17

18 weeks, the body weight of the load for a large training, should return to the stability of a two-week comprehensive training. However, to conduct the first week of training each repeated 12 times, instead of the original 15. In the second week increased to 15.

The next stage is 19 to 20 weeks. This stage will be refined and repair muscle, showing details of the new muscle and to force the local maintained at a high level.

In the first 20 weeks, the bodybuilding world will be your delicacies. You can balance from the first phase of the corresponding training started, and once again to complete the training program, or by alternating balance training and muscle growth stage corresponding to entering a maintenance phase.
Li Xun Fei2010-04-15 23:13:22 +0000 #6
more fat meat as not to picky eaters run every day for 20 minutes, at least 100 sandbags robe
5298436942010-04-15 23:54:45 +0000 #7
balance of good food, adequate nutrition
Chu King2010-04-16 00:11:19 +0000 #8
run 3 miles a day and do 90 push-ups, 70 a pull-up, under the dumbbell 100, 500 under the rope, sit-ups 100, do gymnastics for 30 minutes, playing 30 minutes of badminton, basketball playing 40-70 minutes (to set your height).

Oh, look a little more, but nothing as long as divided into five phases morning noon afternoon evening there between classes, there should be no problem, if there are conditions to play under 500 sandbags. If the implementation plan must have sufficient time to 3 hours or so, so get a semester, you eat more food would have been more muscle!

Wish you a smooth workout. 1 on your head squat 6 groups (warm-up a group) 15, 1 minute rest between 6

2 push-ups group (warm-up of a group) what you up to 80% -90% frequency, 1 minute rest between

3 at home with dumbbells 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
Aerobic exercise: running 20-30 minutes

stationary bike 10-30 minutes
see Daming Lake2010-04-15 23:24:58 +0000 #9
your right weight is 69 kg (body weight = height -1,020). So you not only to physical activity, but also eat well, sleep well to good health! Multi-He Yu, and milk, soy milk. Should eat more fruits and vegetables. Do you want to play and exercise the muscles on the parallel bars on the line, sooner or later, an hour of training is enough! I hope you get lean! I hope you will be able to focus on high school admitted, I believe you will succeed!
Wq418127332010-04-16 02:39:28 +0000 #10
lifting dumbbells on the line every day of my nickname, a classmate of Daniel, also a large amount of food every day lifting dumbbells though not tall, but strong in the scary



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