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How to quickly exercise the shoulder muscles /, all three muscle /, and the chest muscle

Duonggeri2010-04-19 07:10:44 +0000 #1
I would like 3 months. To exercise those parts fast so that the muscles well .. freshman writing,

I am physically strong. But a little radical. Physical good. the basis of good health.

184CM 85KG.

3 months. can get bigger muscles? - A maximum of 4 months?.

want to go to the gym .. like eating muscle powder. by doing mechanical

another. . He will not eat meat. Eat vegetables?. My family believed in Buddhism .. I do not eat meat.
duwudewo1232010-04-19 07:27:07 +0000 #2
you want to exercise all muscle groups can dumbbell exercises to strengthen your muscles dimension. Shoulder muscles can be put upright bell, Skeleton clock and provide means of pushing straight on to exercise; triceps, you can use the dumbbell curl, dumbbell pull-up, sit back rest, exercise push-ups, etc.; chest, you can use the bench press , sit-birds - dumbbell workout, etc. on the pull. 8-12 times for each action persist, repeat 4-5 times, usually about 3 months it will adhere to good effect. Of course, with the corresponding diet is very important to add a lot of protein and carbohydrate, drink plenty of water, eat less greasy, high-calorie foods, getting plenty of sleep. If you do not want to eat meat you can choose to eat eggs and beans.
TheHand2010-04-19 07:20:20 +0000 #3
3-4 months, if the method, then, can have very significant effects

By the way, the best comprehensive training, and other light individual training where

if the only training chest, back muscles do not practice, breast muscle strength than After the easy Luo big pot
H ah rry2010-04-19 07:24:44 +0000 #4
Your good condition, but can not eat meat, eat also eat more beef.

Do not eat first, muscle powder ... ... This will become fertilizer.

I heard that eating one kind of muscle training is to accelerate the powder like ah ... ... you can train your chicken to speed up the same day twice ... ...

If you do not practice the day of the muscles, but eat, it is useless ... ...
6031315202010-04-19 07:50:03 +0000 #5
1, 3, 5, day training program:

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

push-ups 4 groups each group 10 - 20 times

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

Butterfly machine folder chest 4 groups each group 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 10 - 12 times

abdomen: sit-ups four groups each of 20

supine leg raise four groups each of 20

2, 4, 6 exercise program:

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

seated dumbbell in each group on the move 4-6 8 - 10 times

Dumbbell Lateral Raise 4 groups each of 12-15 times

arm: Straight, curved barbell give each group of 10-12 times, 4-6

4-6 posterior arm flexion and extension in each group 10 - 12 times

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

toes Groups of 12-15 times

Click each program you can see the effect of exercise for two weeks, while I remember to sleep 9-10 hours a day

Fitness The most important thing is perseverance, which is first of all need clear.

The fitness program can ask the purpose gym coach

once again want to be clear to what extent this will help uphold

As to the specific practices and health friendly and more appropriate arrangements for exchange of two days off per week

fitness principles to focus on each one to focus on stimulating an area

chest legs shoulders back, abdomen planning division is based on two three small leg muscle interspersed appropriate training in the appropriate large chunks

first learn well the coordination of development is conducive to overall development of the

2 first three are also important to determine your arm strength

If you stick to a certain stage can be a more advanced training programs try to first base, but also breathing very important to lay

group number too difficult to do that is forming Each action can be large 3-4 3 groups of each movement around 8-12 each big weight to long-block number can be less stimulation or the appropriate action to speed up the weight of your reward points


say a little too small Nutrition

give you information before and after eating it

sweat still learning

normal to say, before exercise should consume rice, bread, noodles or fruits ... and so easy to digest, high carbohydrate and low fat foods, as a sport energy source. Although some high-fiber foods (whole wheat bread, high fiber biscuits) are also rich in carbohydrates, but high-fiber foods take longer to digest, easy to cause gastrointestinal discomfort during exercise, it should avoid eating before exercise high-fiber foods. Some people will feel dizzy during exercise and fatigue, it is because carbohydrates are stimulated insulin secretion, which was originally to maintain normal blood glucose response, but during exercise the muscles use more glucose than usual, I suggest you During the campaign five to ten minutes to eat sweets or high glycemic index food (bread, sports drinks), when the campaign began, the insulin will be inhibited and not to elevated blood sugar in a short time to react, and not low blood sugar occurs the situation was. End each exercise 20 minutes before eating again, should be more meat protein supplement, milk and egg white, and drink plenty of water in to clear the uric acid. In addition, it is recommended to eat more carrots, papaya, tomatoes, and dishes rich in β carotene wave yellow green fruits and vegetables not only help the development of the chest muscles can also prevent the occurrence of breast cancer, (Do not think that men no trouble and that the door risk of chance) Oh!


To develop a decent instrument has a sexy chest and canals prominent lines, the following actions as long as the man in the right training, you can easily achieve the desired effect. Recommended daily can do three to four groups, each doing 12-15, the forced expiratory time, inspiratory time to relax, and may in accordance with the normal breathing rate of individuals to regulate the movement for their own rhythm. Warm-up before exercise, cardiovascular exercise is absolutely essential, 更 stretching after exercise is absolutely necessary action, since the establishment of an appropriate degree of flexibility can increase the range of mature muscle, the subsequent exercise movements also the only bigger and bigger, do well. No matter whether you meet the standard definition of Metrosexual, with good health physically and mentally every sportsman is absolutely essential task can not be ignored. Carefully set according to the monthly training uno subject: abdomen, hips, back, waist and chest, the way to cross the next day exchange for upper and lower body exercise (abdominal exercise can be carried out every day), the words really carefully enough, after about the insistence of one year after the sure that we can see the wonderful achievements of body-type sculptures, oil Hello!


Dumbbell Shoulder Press to adjust to 90 degrees sitting on a bench, both hands placed on a pair of dumbbells on both sides of the shoulder, elbow down, palms facing upward. To the track with a certain curvature of both sides of the dumbbell push from the shoulder to the head, and then return to the starting position.

Alternative: Barbell Shoulder Press Barbell shrug

Hold a barbell palms facing backward, forward or palm, palm backward, to help you hold a heavier barbell. Shrug is a simple process of moving up and down, do not shake your shoulders - not only can not increase the stimulation of this exercise on the muscle, it will increase the chance of injury. When doing shrugs, as much as possible to keep your arms straight, try to make your trapezius near your ear.

Alternative: Dumbbell shrugs


upright rowing upright, slightly bend the waist, hands shoulder width grip barbell (narrow grip will give your wrist away from bringing an unnecessary torque). Under the guidance of the elbow on the bar raised to shoulder height.

Alternative: Dumbbell upright row.

Overlooking the Legislative Lateral Raise

waist flexion, upper body leaning forward, slightly gaining ground, keeping your back straight. Hold a dumbbell in each hand, put your feet on top. Elbows slightly bend in the course of the action and always maintain that perspective. Both sides of the dumbbell flat on the body, until it reaches up to shoulder height. The Exercise will focus on the deltoid muscle of the back.

Alternative: Dumbbell Lateral Raise Exercise with the middle deltoid muscle on the Department of


inclined dumbbell bench holding a dumbbell in each hand, sit at a 30-45 degree angle to adjust to a bench. In the starting position, your elbows should be perpendicular to the ground, palm forward, dumbbell lateral shoulder should be located. To a certain degree of curvature of the dumbbells directly above the push to the chest. At the highest point, do not let them collide with each other. Then slowly down to them, back to the starting position.

Alternative: Dumbbell bench press barbell row

overlooking the Legislative feet shoulder width standing, forward flexion of 60 degrees from the waist. Hands shoulder width, hold barbell palms backward. Always maintain the rise, lower back arch slightly backward, pull the elbow directly next to the bar to your abdomen. In the course of action do not let the bar touched the ground, and maintain a certain knee flexion degree.

Options: anti-grip barbell row


arm dumbbell row bench will be placed in one end of a hand, ipsilateral leg kneeling on a bench, lean forward about 60 degrees, with the other hand holding a dumbbell. Do not twist your body, pull the dumbbell to the side of the body. At the highest point, your elbow should point directly to ceiling. Done before in a group, do not let dumbbell contact with the ground.

Barbell bench press

sit on a flat bench, hold the barbell with both hands slightly wider than shoulder width, and then removed from the shelves, down to the chest. In the course of the action point to always keep the outside joints. Gently touch with the chest to the bar, and then bring it to the top. Always keep your feet flat on the ground and lower back close to the bench, do not rely on shaking the waist to complete the action.

Alternative: the oblique bench press


sitting knee tuck one end of the bench will be feet up, the body slightly to the backward. When you near the knee to the chest, the upper body can be slightly forward in order to fully feel the abdominal contraction. The movement of the lower half of the main abdominal exercise.

Option: sit-ups sit knee tuck

lie flat on the floor, knee flexion, both hands behind. Through the abdominal contraction, so that your shoulder blades lift off the ground, do a short peak contraction, then relax. In order to maintain continuity of the abdominal muscles tension, in a group before the finish Do not let your shoulder blades touch the ground.

Options: sideways sit-ups, straight leg sit-ups

bench press is the best training movements chest muscle, but also many fitness enthusiasts favorite practice of the movement, most of the trainers to barbell bench press for the the main - indeed the best action is to train upper body on the 80% of the trainers is very effective. That 20% of the people? The answer is the dumbbell bench press. In addition, after a period of barbell bench press can also try to practice after the dumbbell bench press, you will have a different feeling.

Start position: Sit in the flat bench press bench, feet flat on floor. Elbows bent, hold dumbbells, boxing eyes relative, palm toward the direction of the leg, dumbbell axis is located 1 cm above the nipple Department (middle pectoral), withstood the chest.

Action process: push up, the elbow adduction, elbow, while folder folder chest. Dumbbell up while slightly forward biased, a parabola trajectory. Arms straight, the dumbbell in the center of gravity closer to the support points on the shoulder. But not right in the shoulder of the support points on the bone this would support the weight of living dumbbell (which by the skeletal muscle rather than support the weight of a condition called "locked"), making breast muscle relaxation, influence training effect. Then, so that the two sides arm to open, slow flexion of arms, dumbbell vertical drop, down to the lowest point, that is promoting for cook. Repeat.

Breathing method: on the move when breathing, the whereabouts of breath.

Key training areas: the pectoralis major, deltoid and triceps.

Training Highlights:

In the bodybuilding world, there are many people out of a training strong arms, many people have great biceps. But you want to train a huge biceps, you must use a special training method. I would like to share with you my experiences in training biceps.

In order to isolate the core of the training is to maximize the training biceps, you must be completely isolated action to make the muscles contract, then the highest point in the movement try to squeeze the biceps, the so-called peak contraction. And focus on the development of strength and muscle block header of the barbell curl and dumbbell curl large weight compared to practice in this way the biceps can achieve better results. Greater use of the weight to complete the whole movement and the more difficult it is fully contracted.

I recommend the following a few isolated actions:

ramp can curl barbells, dumbbells or a chest to do this action, the upper arm leaning on a sloping pallet for stability and support, arms can do together, you can only one arm to do. This elbow was locked in a fixed position in order to gain maximum training effect. Note: Do not weight to the lowest branches, namely do not completely straighten your arms. On the example of a process, in a little over the vertical arm reached full contraction and squeeze the biceps.

Machine Curl This action is similar to ramp turn moveDo not use free weights, and there is continuing tension. Bending machine can give a special limitation of movement in the plane can make the highest level of isolated muscle exercise.

Concentration curl is another exercise that can separate the isolation of the biceps action. This action by sitting, leaning against the inner thighs, elbows paste, fixed arm, at the highest point of the biceps squeeze and pause.


at any point when an isolated action, do not use a large weight, too much load will make the way you lift the weight with the extra leverage. Do curl, the upper arm through the ground in the vertical position when the biceps no longer fight against gravity, that is, at this point at this time the tension is minimal. Therefore, to adjust the body's posture, even in the peak time of contraction, but also to maintain the upper arm has a right angle with the ground.

Remember: These actions are not to increase muscle strength and hulking guy, but to a separate training biceps. Each at least 10 times, or even can do 15-20 times.

1, not to arch the back and buttocks, or suffocation, it would be out of control muscles is dangerous.

2, the pectoralis major muscle while training should be strengthened to the upper arm triceps exercise. No well-developed triceps, can not bench press the weight of the barbell from the large, and is not practicing a well-developed pectoralis major.

3, start time, the axis of the dumbbell should be placed 1 cm above the papilla Department (middle pectoral), to send forces to pectoralis major. If the dumbbells held at shoulder, can only exercise the shoulder muscles.

4, we must pay attention to the elbow to start when doing bench press arms in the lateral spread, which can basically rely on the chest muscle strength to complete the action. Pectoralis major exercise wide spacing and narrow spacing, the main exercise deltoid.

5, the chest muscle exercises are not ideal. Can try climbing elected, lying in a certain angle (about 20-25 degrees) of the inclined plane, then the same weight of the barbell or dumbbells for exercise. From another point of view as a new stimulus to the muscles, you will soon see the new results.

Groups and times:

1, in the range of 6-8 times the limit number of times. More than 8 times, other parts of the body will enter a state of aerobic exercise; if less than 6 times, shows have been involved in supporting muscle movement, while the main muscle fatigue has not completely.

2, multiple sets of numbers: no matter which parts of the body must take a group of trained to a group of nerve impulse synaptic unable to pay up. If you had trusted to training over the argument, certainly not meet this requirement. The so-called overtraining, but these cowards to hide their own incompetence and fabricated out of excuses. Impact-type exercise is not only true to do more than 20 groups, but also to limit the number of each group to do. Do not count the number of groups included the warm-up group, although they are necessary.

3, the diversity training. Always change the number and frequency of training group, and the arrangements for movement to break the body to adapt to get the breakthrough muscle growth.

Related Action

A key training sites: the upper pectoralis major muscle, followed by the anterior bundle of deltoid and triceps.

B. Start position: Sit in the oblique angle of 35-45 degrees for the bench press bench.

C. Action Process: arms straight holding dumbbells at the top of the shoulder. Down to the chest at the top (close to the clavicle Office) when the suction. Dropped to the lowest point, that is promoting for cook, when pushed breath.

D. Essential Training: exercise process will mainly concentrate on the pectoralis major, so that the breast is always in tension. Triceps strength as a secondary supplement.

Under the inclined dumbbell bench press:

palm relative dumbbell bench press: Hold the dumbbells palms relative, and the arms close to your body.

Arm bench press: should use a lighter weight. This method can be developed balance and control of two chest. Initially, one hand dumbbell in one hand can help support the look.

How to make your arm more fit

August 16, 2008

too lazy to exercise or can not find time to exercise? Each album saw Baywatch physique, in which several lifeguards and Heart envy it? A fit and muscular workout alone can not be done with thought, no matter what method you use, whether the gym, buy exercise equipment TV shopping channels to make their own push-ups sit-ups, the final results must be consistently be effective.

Into the summer, the impulse of men always want to wear sleeveless T-Shirt Xiu tailor their own body, but if that tight-fitting T-Shirt is a group under the package, or pork fat, then, would only Put enough appetite of others, causing the opposite effect. Show their first step we want to tell you is how to sharpen a fit and arm.

Campaign period: day intervals to maintain once a total of two groups of about 10-20 times to repeat a paragraph, each group of 2-3 cycles required to repeat the operation.

Exercise method were two groups:


the first step and both arms held method: steps to open more than shoulder width feet, put down the body center of gravity (this action, such as squatting stances), but slightly higher than hips to keep the knee.

Step two: make a fist with both hands before the file was cross-arm to play both sides of the vertical jumping shoulder high, then you need to feel the hard shoulder and triceps (not by way of arm rejection), repeated about 20 times After a short break this cycle three times.

(B) knees push-law

the first step: your knees and keep two-toes on floor, hands open with your fingertips, the time to keep a straight line and do not arch their back, eyes, face below.

The second step: the beginning of the elbow bent, vertically down the body, arms and maintain uniform suction force breathing, repeated about 15 times, three times a break this cycle.

Finished? Have no sense of his own arm changed America, and become strong out? Sorry, but Rome was not built in a day, just as your muscles that baggy general, sustained three weeks you can go out and see who it! As to how to achieve a better exercise effect? Many people think that keeping fasting before exercise, but the fitness of such a movement contrary should eat some food before exercise. For example, two pieces of toast, because it can help you burn calories more complete Oh!

Arm muscle upper arm biceps training 2

the two arms hold the body upright starting position
, Yang shook hands barbell, his arms drooping.

Action process does not keep swinging arm, elbow, forearm bent to the highest possible point, while contraction of biceps, still a second. Song Show elbow, forearm slowly to the whereabouts of the arms fully extended.

Bend your forearm when breathing breathing method, the downturn of breath. Points

Note to rely on the strength of the biceps to forearm bent upward, the highest point of the first arms to play, the total contraction of biceps for a second, rather than relax it immediately. Do not allow elbow when the forearm bent forward along the top of swing to make the forearm bend even higher.

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arm squat arm biceps curl

squat starting position on the ground or sitting bench, a dumbbell hand, attached to the inner thighs, upper arm, forearm down garment down. Pressure the other hand on the other thigh.

Shrink grip ring during action arm of the biceps to forearm bent up to the highest possible point, the total contraction of biceps for a second, then stretch the elbow, so that the whereabouts of dumbbell slowly to starting position. Had finished one side, for training the other side.

Bend your forearm when breathing breathing method, drooping when the breath.

NOTE points affixed to the upper arm through the thigh is bent in order to ensure not move the elbow when the forearm.

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arm ramp arms biceps curl biceps brachii 2 starting position the first muscle

stand in the ramp, the two-hand barbell, palms up, the entire arm or upper arm flat against the inclined plane.

Contraction of biceps during action will be bent forearm up until the highest possible point, the total contraction of biceps for a second, then slowly loose elbow joint exhibition, so that the bar slowly back down to the board.

Bend your forearm when breathing method inhale and fall when the breath. Points

Note oblique flat plate affixed to the arm, first straight down as far as possible. The curved forearm, the shoulder is not the slightest reduction.

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start before the wrist curl anti-grip barbell posture

hands, squat down . Will be posted on the thigh on the forearm, the wrist to move out, hanging on his knees before his hands can now grasp the Bar. Anti-grip inside the main train forearm muscle. Grip training is the main lateral forearm muscles. Can also be affixed to the upper arm leaning on flat or inclined plane is about to do or to take turns with dumbbells.

Forearm during action level thighs, just try to up the wrist, turn inward bend (flexor muscle contraction), until no longer bend turn, the rest a second. Forearm muscles to relax, let down your wrist forward.

Wat breathing method to switch the wrist as you inhale, the downturn of breath.


bend to the final point, we must make every effort to contract the forearm muscles (flexor muscle) for a second, then gradually relax.

Training the biceps and triceps fun

August 16, 2008

In preparing this special report, I am only interested in two things - the arm of the biceps and triceps! I to know Sean. Star mine in the end how the arm was trained so well developed.

"Arm almost everyone likes the body parts," he said, "People want you to show muscles, they do not want to see your legs, they want to see is your arm, the simple reason that the most easily observed in the arm . Over the years, arm strength is considered to mark a person. "
" as the balanced development of the whole body is very important to have a pair of well developed arm is equally important. "
" For me, the training arm is a very pleasant thing to watch and feel like a balloon swelling biceps or triceps expansion to explode like a general is a very comfortable thing, but it never made me afraid and dare not stop to practice, my arm is well-developed road to success: very hard and not lazy in training, Zaijia find the right fit on the training of my own actions Yiji set number, Cishu, angle and rest time.

"I do not what Mimi training actions, I just do some for myself, but a little change in the basic movements. My training philosophy is the case. Pyramid increase, without affecting the correct posture of the broad guidelines as heavier, almost no pressure type of number, 1 to 2 groups of warm-up exercise, then do three sets of each movement of heavy 8 to 15 under the number of each part to do three to four kinds of action. If framed secret, these are the secret. When in training I often change the angle of the arm, because muscles can be fully trained to. This star is very important. "
For Sean. Ray, the development arm of a pair of ordinary bodybuilder champion bodybuilder and a pair of arms is a bit different, this is the attitude problem. You must have this attitude:" If you make the greatest efforts and effort in training, you will get the best returns. "
Finally, he concluded:" In the training and perseverance in their daily lives to go, things do not foolhardy, to be very happy to deal with Cai Xing. Believe me, as long as you continue to keep forces in training, your physique will eventually change. On everything to do with 110% of the state of mind; 100% of the effort makes you good, but 110% will make you even more great! "

Note: not much food on the health effects! ---



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