Seek expert to teach methods of fitness training muscles

I am 18 years old, are 25 kilograms of dumbbell training, find a better training program. Every day: 3-4

push-ups under Section 30 in each group; sit-ups under the 3-4 group n = 30; arms held under Group 2 n = 10; single arms held: 2 groups of 13 each with one hand under each ; dumbbell elected under Group 2 n = 10; Dumbbell Lateral Raise 2 10 in each group under; overlooking the Legislative Dumbbell Lateral Raise a group of 10 under; supine dumbbell in each group choose two groups under 13-15; sit a group of 10 birds next; shrug dumbbell 2 groups mentioned under each 13-15; Hammer Curl 2 groups each of 13 under; overlooking the legislature each dumbbell straight to cite two groups of 10;

I can say that every day movement of these. But after I read that training two muscle groups a day is better, but I practice these exercises every day for several months, and muscles stand out more of.

Asked me to continue training under? Or training two muscle groups a day? This is two out of which the effect of training faster. Practiced every day after the whole body feels very relaxed! Muscle groups seeking training program! Thank you,

1, to train the muscles to be divided into two parts

2, one-day training A two-day training group

group

B means that one day rest for each muscle group exercises day, but every day in practice. 3, exercise time corresponding to the 6 train every muscle group, each group practicing under 12. Needs to be emphasized is the weight: the weight of time must be chosen to achieve the maximum weight he can bear, that is complete with the greatest weight of 6 groups of 72 Xia. 4, time, interval of 60 seconds each contact can not be greater than this time. 5, this Lianxia Qu, generally 15 days and can add weight, and increase the time according to their physical condition, can start to pay more, the more difficult it add weight later. 6, bearing in mind the diet, nutritional supplement, clarify and red meat can eat eggs, such as beef.

These are the most effective way.

As for the exercise of the way, you can exercise with the dumbbells. Of course there are other methods.

I wish you good health soon acquired.

If you just want to practice very easily, probably a type have the power on the line, then do push-ups and sit-ups, respectively, breast and abdominal training. Do not move too fast, to find their own rhythm, do not stop, and slowly felt doing there, looking kind of fat, muscle contraction force and continue to assert the feeling. Body straight when doing push-ups, micro-very hip, so that when the bridge of the nose to suffer to a residence, slow down faster. Every movement and pause between each movement to keep pace. When you can sit back ride at high levels, such as the leg resting on the bench, so between the thigh and lower abdomen after an obtuse angle to do so will head to set their eyes on the knee, the same slow down faster. More difficult to train the abdominal muscles, and often need to insist on training, six months to have type on the good. These actions must be grouped, such as push-ups divided into 4 groups, separately 40,50,50,40 months, can the 4 groups plus a group of warm-up before. Amount based on individual circumstances. When beginning to do push-ups must be very sore chest muscle, you can take a few days, so continue to do almost hurt by another, and slowly will not hurt. Abdominal pain will start, but recovered rapidly, up to 23 days can be resumed, can be practicing more frequently. Over time to take a break, do not necessarily every day, sometimes "aftercare" is essential.

If you want to practice and practice long-term effects of a bodybuilder, I suggest you go to the gym, a detailed health and fitness, but also coaching and equipment to help you better complete workout.

These are my personal fitness experience, beginning to do push-ups and sit-ups, can not meet demand later went to the gym. Yes, eat more protein-rich foods after fitness, such as eggs and meat, can meet the long muscles of your body's nutritional needs. If you want to see results as soon as possible, then drink the protein powder. Effect is very good.