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The emaciated 14-year-old boy how to exercise the muscles of the problem Thank you!

- Rub -2010-02-09 03:01:49 +0000 #1
I am 14 years old

very weak to very thin, and only 90 kg

There Xiaodu Zi

can not think my body to put an `

I do

you heroes determined to exercise the help of Ha!

Training arm of the biceps, triceps something

I do not push any of the

I do not exercise the power brief abdominal sit-ups can be?

No 90 days divided into 3 groups to do

, but arm strength has nothing to be despised ah ``

``

``

depressed could not stand a `` `` ``

hey you help out a few a good way to put

preferably a month to train a robust point of physical pain is no problem

I have to foot muscles, abdominal muscles, arm muscles `` `
help me out Plan

Thank you, and! ! !
qd8141372010-02-09 03:08:39 +0000 #2
Your age is relatively small - at the age of high-speed development stage - so a lot of - exercise movements are not suitable for you - 2 times a week hanging horizontal bar - not cited -up - as long as you can dangle - hang 10-20 minutes - for each lift is like a few minutes - the whole time hanging must be enough -

I'll give you pick several actions - training the next - Also to be noted is that --- nutritional supplement! - Is mainly of protein and calcium supplement -

A. dumbbell bench press exercises focus areas: the pectoralis major, deltoid and triceps. B. Start Position: Sit on flat bench press bench, feet flat tread on the ground. Two hands holding dumbbells straight upward. C. action process: to make two straight arm to the both sides of the open, his arms slowly flexion, dumbbell vertical drop, and fall to lowest point, that is promoting for cook, pushed when the breath. Then push up until the opening position, repeat do. D. Training Points: Do not arch the back and buttocks, or hold your breath, it would be to lose muscle control, is dangerous. Do 3-5 group - a group of a number according to their own can do the maximum amount of two thirds to --- dumbbell weight according to their own actions can do a standard dumbbell weight of the largest to two thirds.

On the inclined dumbbell bench press

A. Key training areas: the upper part of pectoralis major muscle, followed by the deltoid and triceps before the beam. B. Start Position: Sit in the oblique angle of 35-45 degrees bench press bench. C. Action Process: arms straight holding dumbbells at the top of the shoulder. Down to the upper chest (near the collarbone Department) when the suction. Fall to lowest point, that is promoting for cook, when pushed breath. D. Training Highlights: Practice course will mainly concentrate on the pectoralis major, so that chest is always in tension. Triceps as a secondary supplementary force. Do 3-5 group - a group of a number according to their own can do the maximum amount of two thirds to --- dumbbell weight according to their own actions can do a standard dumbbell weight of the largest to two thirds.

Bird

A. supine dumbbell exercises focus areas: the pectoralis major and deltoid. B. Start Position: Sit on flat bench press bench, each holding hands dumbbells, palms relative, pushing until the arms straight, supported in the upper chest. C. Action process: two sides holding dumbbells parallel to the fall, a slight elbow flexion, dumbbells, and falling to both sides of the chest muscles are stretched fully a sense of falling below the shoulder and make the upper arm horizontal. When the dumbbell drop, you should inhale deeply. Ling Xun Yuanlu holding breath when lifting back in situ. D. Training Points: If the dumbbell to fall on both sides, the arms, such as the state was straight, chest muscles would be difficult to get the feeling of stretching and muscle contraction. Do 3-5 group - a group of a number according to their own can do the maximum amount of two thirds to --- dumbbell weight according to their own actions can do a standard dumbbell weight of the largest to two thirds.

Sit back rest

A. Key training areas: the biceps, pectoralis major, deltoid and teres major muscle and so on. B. Start Location: body supine, hands slightly behind the stays in the stool, the feet on the lower bench on the other parts of the body floating. C. Action Process: breath, shoulders relaxed, arms slowly elbow flexion, the body sink as far as possible (in particular, Shen hip), pause 2-3 seconds, then inhale, stretch his arms propped forced to restore the body. Repeat to do. D. Training points: arm flexion and extension when the medium-speed stability, the body should be straight, elbows to arms inside the folder. Raise the height or weight-bearing foot can be difficult to improve training and increase load stimulus. This may be a bit difficult for you - nothing will take longer - pin low will be better placed to do something light-hearted to do --- 3-5 Group - the number one can do according to their own maximum two thirds to bar -.

Sitting arm posterior arm flexion and extension

A. Exercise key areas: the triceps. B. Start Location: sitting on stool, feet flat tread on the ground, holding his right hand bell, palm forward, straight at the top of the head. Left care on the left waist. C. Action process: the right upper arm close to the right ear, are not allowed to move. Bell Park, holding a semi-arc of falling to the top of the left shoulder holding a bell drop as low as possible. Then, right arm triceps contraction force, holding up raised to restore the bell. Repeat to do. The left and right hand alternately doing, to accomplish the same number of times. D. Training points: holders of Bell diagonal to the first fall after falling to the rear than the direct effect of better training. Do 3-5 group - a group of a number according to their own can do the maximum amount of two thirds to --- dumbbell weight according to their own actions can do a standard dumbbell weight of the largest to two thirds.

Standing dumbbell hammer curl

A. Key training areas: the main body-building muscle and biceps brachii muscles. B. Start position: upright or sitting position, two arms drooping naturally straight, holding a dumbbell, tiger's mouth forward. C. Action Process: two upper arm to the elbow axis at the same time by the side of the body bent with a dumbbell, on the forearm forced to tighten, pause 2-3 seconds, then exhale, holding bell slowly restored to the side of the body to lay down their repeated practice. D. Training Highlights: right grip curl, the two upper arm stationary, straight grip wrist bells, not the inertial force with upper body swing. Do 3-5 group - a group of a number according to their own can do the maximum amount of two thirds to --- dumbbell weight according to their own actions can do a standard dumbbell weight of the largest two thirds to

Seated alternating dumbbell curl

A. Key training areas: the biceps B. Start position: sitting on stool at one end, two hands, each carrying dumbbells, hanging side of the body. C. Action process: the one hand, a bell bent Zhijian ago. And then slowly down, while another hand-held bell bent. Hands alternately to do curl. D: Training points: Some body-building champion like at the beginning of palm down, bent, make the wrist go out before the shoulders. Back down again when restored, so that training more effective. Do 3-5 group - a group of a number according to their own can do the maximum amount of two thirds to --- dumbbell weight according to their own actions can do a standard dumbbell weight of the largest two thirds.

é leg sit-ups

A. Exercise key areas: the upper abdomen area. B. Start Position: Sit on the ground, the legs resting on the bench in parallel, so that the thigh is perpendicular to the ground, his hands could pay $ & * in the chest, or hold his hands cross each other on the back of the neck. C. Action process: slowly so that shoulders to the knees bent, swollen shoulder bone from the ground up to 1

2, when the British to keep still for a second. Then, return to the starting position. Repeat to do. D. Training points: When the pike contraction, in order to better enable abdominal muscles contract, causing lower back close to the ground. The introduction of weight training courses in the initial stage, the completion of each quote, we should avoid using dancing, playing the leveraging action. Do 3-5 group - a group of a number according to their own can do the maximum amount of two thirds to -.

Start flinching sitting position while sitting on stool, his hands back stays in the stool. Method of Direct legs forward. Action process shrink from the calves, knees, the highest possible point. Rectus abdominis muscle contraction and complete a second, then slowly landing leg until it is completely straight. Breathing method of reduction when the suction from a calf, landing breath.

Note that the main points of this a little more easy, and its role in the knee on the size of the whole to mention the speed of the high and low and movements. The more slowly the higher the greater the smaller the contrary. Do 3-5 group - a group of a number according to their own can do the maximum amount of two thirds to -.

"Former flat cite" using dumbbells or a barbell

A. Exercise key areas: the upper chest and deltoid toe. B. Start location, natural standing, two hands holding each holding sub-bell or barbell hang down in the leg before. C. Action process: to move the top of the lift dumbbells or a barbell (elbows slightly bent), until parallel with the eye height. Then, slowly down to restore, repeat do. D. Training points: If you use dumbbells, use a boxing eyes forward, holding the bell in front of body move. This approach is focused on training alone Deltoid toe. Do 3-5 group - a group of a number according to their own can do the maximum amount of two thirds to -.

Exercise is a relatively long campaign - so I hope you have a effects should persist in the future - and it has just begun when the exercise of the sore muscles will be relatively strong sense of - I hope you can persist -

a week time can be allocated as such ---

Monday when the muscles to do the exercise - the number may be relatively small - but requires that each part of the muscles must be tempered to -

Week 2, when the upper body muscles can be the main abdominal muscle exercise supplemented by -

3 weeks when the rest or just a small amount of exercise under the next - lower limbs - such as squat jump - or a run-jump - and the Mogao like - jumping movement - (the class exercise right higher helpful)

4 weeks, when the body can work-based training - or local muscle strengthening exercises ---

Week 5, when the muscles to be a body exercise -

Week 6 time to be a chest - big arm muscles can be -

Sunday when the rest -

exercise time should pay attention to - in an hour before meals - dinner and a half hours -- sleep before the hour and a half -. To avoid adding unnecessary pressure and stomach - because it caused by the movement - the cerebral cortex excited - due to insomnia and poor sleep quality -

I hope you will be happy to adhere to the training exercise - have a good body -- - We do not have heating - the hands are frozen to death - so much said -
lfg0522892010-02-09 03:37:40 +0000 #3
can be a single parallel bars, training (such as the pull-stretch), increases the strength of arm is very effective.
z5243755132010-02-09 04:08:54 +0000 #4
recommend that you take a look at this health and beauty magazine. Is very good. Talk about is how to exercise muscle.
Every night cool flowers2010-02-09 04:00:30 +0000 #5
you want to exercise are the upper arm muscles, you can play basketball

both the meaning, but also to enhance muscle strength, the key is very handsome, able to attract the eyes of a girl - (I egg Ding's drifting away ... ...)
Foam Summer X2010-02-09 05:04:40 +0000 #6
running jogging, playing ball, eating nutritious stuff to write, after all, not a month or two you can exercise them, and persevering bar! -
Sea and sky merged Green2010-02-09 04:14:25 +0000 #7
Buy a dumbbell Caesar
leu-lan2010-02-09 05:49:31 +0000 #8
If you can not do push-ups can first try dumbbells - the first relatively light practice - time to exercise, reaches his arm was sour before there are results, you can feel the time you can practice very push-ups, but also reaches the muscles to feel Suanzhang because as abdominal sit-ups on the bar, in fact, usually take part in more physical activity is essential and play basketball, football kicked like that. You can easily muscle training long together - Do not give up halfway!
The other side of Han-guang2010-02-09 04:09:34 +0000 #9
the amount of attention to diet, daily exercising the most important.
Yuan Xian-Zhi 03042010-02-09 05:40:29 +0000 #10
hand to seize the following to do that thing mad piston can exercise flexibility in fingers point force can be tempered with the strength of the arm is not tired, how kind of bar is also so cool

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