2010-02-08 08:01:02 +0000 #1
2010-02-08 08:10:05 +0000 #2
Are you sure the time to practice every day, do? If there are like
The first is the morning, since it is too early nor necessary, 8:00 Rise up, eat breakfast rest 1 hour, 9 o'clock start, training, stretching muscles before a Baotou squat about
6 group (warm-up a group) 15, 1 minute break between
2 push-ups 6 groups (warm-up a group), each doing what you up to 80% -90% the number of times, resting 1 minute between the 3 do at home with dumbbells ? Did not buy a pair of adjustable weight. Dumbbell biceps curl training, the five groups (warm-up a group) 12, 1 minute break between 4 Volume abdominal six groups of 15, do not warm-up, because your body is already hot, and between the rest 1 minute
first, so practice it, because it is normal to see your little movement, so the intensity can not be too large, practicing a month later came to see me, practicing two days rest day
I am a practicing bodybuilding too, but I feel that for you This is my primary training methods of making a very gradual manner. Guizaijianchi
elementary students training should be based on work and rest, to basic training-based principles.
Strength training three times a week, four strength training after an aerobic training, the next practice.
First day of the program
Chest: Flat bench press six groups each of 8 - 10 times
push-ups and four groups each of 10 - 20 times
parallel bars Arm flexion and extension 4 groups each group 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 six groups each of 10 - 12 Ci
abdomen: sit-ups four groups each of 20
supine leg raise four groups each of 20
shoulders the next day plan: 6 groups each held upright on the 8 - 10 times
Sitting on a dumbbell in each group move 4-6 Group 8 - 10 times
Dumbbell Lateral Raise 4 sets each of 12-15 times
arm: vertical barbell curl 4-6 each group of 10-12 times
neck-arm flexion and 4-6 groups each group 10 - 12 times
legs: squat 6-8 each group of 8-12 times
toes 6 groups each of 12-15 times
planned with the first day of the third day of the fourth day of the planned with the next day
on the fifth day program
Aerobic Training: Running 20-30 minutes
stationary bike 10-30 minutes
The first is the morning, since it is too early nor necessary, 8:00 Rise up, eat breakfast rest 1 hour, 9 o'clock start, training, stretching muscles before a Baotou squat about
6 group (warm-up a group) 15, 1 minute break between
2 push-ups 6 groups (warm-up a group), each doing what you up to 80% -90% the number of times, resting 1 minute between the 3 do at home with dumbbells ? Did not buy a pair of adjustable weight. Dumbbell biceps curl training, the five groups (warm-up a group) 12, 1 minute break between 4 Volume abdominal six groups of 15, do not warm-up, because your body is already hot, and between the rest 1 minute
first, so practice it, because it is normal to see your little movement, so the intensity can not be too large, practicing a month later came to see me, practicing two days rest day
I am a practicing bodybuilding too, but I feel that for you This is my primary training methods of making a very gradual manner. Guizaijianchi
elementary students training should be based on work and rest, to basic training-based principles.
Strength training three times a week, four strength training after an aerobic training, the next practice.
First day of the program
Chest: Flat bench press six groups each of 8 - 10 times
push-ups and four groups each of 10 - 20 times
parallel bars Arm flexion and extension 4 groups each group 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 six groups each of 10 - 12 Ci
abdomen: sit-ups four groups each of 20
supine leg raise four groups each of 20
shoulders the next day plan: 6 groups each held upright on the 8 - 10 times
Sitting on a dumbbell in each group move 4-6 Group 8 - 10 times
Dumbbell Lateral Raise 4 sets each of 12-15 times
arm: vertical barbell curl 4-6 each group of 10-12 times
neck-arm flexion and 4-6 groups each group 10 - 12 times
legs: squat 6-8 each group of 8-12 times
toes 6 groups each of 12-15 times
planned with the first day of the third day of the fourth day of the planned with the next day
on the fifth day program
Aerobic Training: Running 20-30 minutes
stationary bike 10-30 minutes
2010-02-08 08:32:44 +0000 #3
Oh, it does not matter in , wait for you when you're 15 years old, president of high, but you can eat plenty of lean meat, chicken fish and the like to increase point of nutrition, a few more sports, such as playing basketball, badminton and the like have jumps, and a The most crucial thing is that you must ensure that a good sleep every night, 10 o'clock sleep the best, no later than 10:30, because you are only in circumstances will the growth of deep sleep, while the depth of sleep at night 11:00 to the second to reach between 3 am, therefore, must be good to sleep Oh -! I hope you at least longer than me, I am 174CM,
2010-02-08 09:02:07 +0000 #4
It does not matter, I also like you, grow only later.
Want to fast longer are easy to drink three cups of milk a day, a bowl of large bone soup, will mean you'll grow faster
Want to fast longer are easy to drink three cups of milk a day, a bowl of large bone soup, will mean you'll grow faster
