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I would like to quickly increase muscle

lastboss9452010-02-10 02:02:07 +0000 #1
I 180CM looked like 160, actually more than 170 ... ... ... ...

I want to quickly increase muscle fitness heroes ... ... you tell me how to do

Here is a Dong Dong2010-02-10 02:16:13 +0000 #2
Here you recommend a suitable home fitness program.

1, push-ups can be said that the best way to fitness is one hand, I gave it all-around fighter nicknamed played by different arms from the high-status changes and changes in training can achieve different effects, and now I simply say a few words .

1) a general push-ups. Pad before and after anything, slightly more than two hands from the shoulders wide and down, when affixed to the chest should be almost. This action is the key to stimulate the muscles of the middle chest, followed by the deltoid and triceps before the beam (that is, the anti-side of the biceps brachii muscle, to understand the new look at).

Day, 3 sets can be, if you can independently complete a set of 12 times, and just in your weight back plus a little bit small to do weight-bearing, such as dictionaries and so on.

Hand too high, push-ups. Mainly the upper chest muscle exercises, newcomers can not do anything because you had no chest, first chest workout up the middle to say, this action is to further perfect your chest until done, belong to high-level exercise program.

Pace lifted. Exercise the lower chest, also belong to high-level training projects, new not do.

2) both hands shoulder width distance ratio. The main training triceps, and pectoral muscles of the inside.

At home, fitness, the first three groups of hand wide push-ups, in the three groups narrower hand push-ups, we can, and there are spare students, two movements for each movement five groups enough, not more more Well, in the shortest possible time with a strong stimulus to the muscles, if your training time is a marathon, it will only consume a large amount of physical strength, and exercise when time is of hormone secretion 1 hour or so, if more than this time, effects of poor training. .

2, pull-up. Was also the first two all-around fighter project, create the perfect back muscles and strong biceps, training methods ibid. Mainly to stimulate the muscles, are hand-pull-up, mainly to stimulate the teres major muscle (the place behind the armpit muscles), the upper latissimus dorsi, biceps, brachialis, forearm muscles. This action on the initial power to require the higher one is for the novice can not afford to practice before hanging bars, in addition to the proposed buy two dumbbells, have finished this action after the proposed dumbbell curl 3 groups in order to fully complete the humerus 2 triceps stimulation, two movements, a simple, convenient and effective, not more than 40 minutes, Gao Ding -

3, squat. Home there is not barbells, dumbbells can be holding Well (dumbbell can Taobao buy on or near the supermarket), grabbed a dumbbell with both hands, stand up, squatted can be, and is very simple. Action is the most important essentials, stand up, the waist must be vertical with the ground, not an up-bent up, and a great stimulus to right waist, two to let the leg strength of the muscles of the subjects was the waist decomposition, as far as possible slow squatted, if you quickly squatted, put up with when the inevitable inertia, as equivalent to no meaning, the deeper the squat the more you can stimulate the gluteus maximus. Groups can be a 5.

4, sit-ups. Backs lying in bed, legs swarmed, as if sitting in a chair and feel the body back pressure. Cross your feet at the ankle. Crossed his arms and put on the chest, eyes fixed on the ceiling, 1:00 and did not want to move, shoulder blades do not touch bed. Note: The full range of motion is very small, feeling abdominal muscles tightened, can be stopped. You can move using the left elbow right knee left knee or right elbow to develop abdominal oblique, each can be 20-30 times. Note that the movement must be slow-slow-down in order to achieve maximum effect of the stimulus effect.

A total of four movements, is as simple as, adhere to 3 months, 4 eggs a day, all eaten, do not consider cholesterol, we do not consider this at this level, the morning drink a glass of milk, chicken and beef to eat more rice Eat steamed bread, there is rice to eat. . . That this will add more muscle protein for long

finally sum up the main points of fitness:

1, respectively, every two days according to the order of exercise, that is, push-ups Monday, Thursday, chin, Sun, squat , body-building principle is a thorough exercise, adequate rest, rather than on our daily exercise good results.

2, each time for no more than 30 minutes of rest between each group not more than 1 minutes, 2 movements 15 minutes to complete can handle that, we must focus on focus on focus, rather than the marathon-like training

3 , 12 times. Take any action in a given weight may be independently 12 times to increase a little bit of weight, your heart is only 12 times, no action can be completed the first independent group of 10 went to the weight to be completed 10 times. (Except for pull-and sit-ups, chin-principle is that, until a minute do you break even one can be done up)

4, any movement of not more than 5 groups.

5, a day for at least 8 hours of sleep.

May take 3 months, according to this increasing muscle fitness plan, complete it, you will feel different.
z41643622010-02-10 02:19:58 +0000 #3
To tell the truth, there is no fast way to fend for themselves ..

you are practicing the standard weight should be around 80

to a plan:

1: aerobic training program (reference): Running Machine or elliptical machine

3-4 times a week. every 40-50 minutes. 3-5 km distance.

control the heart rate 220 - age, x60-70%

2: Strength Training Program (Reference)

1. treadmill jogging warm-up for 10 minutes

2. stretching device stretching

the first day of leg training day

Smith squat :15-20RM (number) x3 group (60-90 seconds rest between the two groups)

sit Tzu-Ju 15-20RM

legs, leg flexion and 15-20RM

Leg give 15-20RM

The next day chest shoulder training

Lying barbell elected 15-20RM (number) x3 Group

Incline Dumbbell nominated 15 Incline dumbbell-20RM

Asuka 15-20RM

seated dumbbell-elected 15-20RM

standing position Dumbbell Lateral Raise 15-20RM

on the third day back training days

Boo-li T-bar Row 15-20RM (number) x3 Group

anterior pull-down 15-20RM

sitting equipment dumbbell row, after 15-20RM

Asuka 15-20RM

fourth day of the arm, the Ministry of Training Day

seated alternate dumbbell curl 15-20RM (number) x3 Group

EZ bar barbell curl 15-20RM

chest-Curl 15-20RM

seated dumbbell neck flexion and extension boom under the 15-20RM

rope pressure 15-20RM

the fifth day of the abdomen Training Day

sit-ups 15 -- 20RM (sub-) x3

supine leg raise 15-20RM

twist sit-ups 12-15RM

2 from 12-15RM

(can also be used for all parts of a training practice again, every part of the election an action for each action made 20 of circuit training!!!)

3: Diet Plan (reference):

Breakfast 8:00, skim milk, 250ml, amount of fruits and vegetables, whole wheat bread 2 egg blue 2

snacks 10:00, 1

Lunch 12:00 bananas, the staple food 75g, meat 50g, vegetables 150g (preferably raw or hold onto the oil) fruit snacks amount

15:00, juice cup

Dinner 18: 00, the staple food 50g, meat 50g, vegetables, 150g, fruit and moderate

weight loss vegetables: tomatoes, celery, leek cabbage, Chinese cabbage cucumber lettuce

weight loss fruit: apple orange peach

Bodybuilding foods: coarse grains, corn, boiled potatoes, oatmeal, apple orange peach banana fruit juice, vegetables, beans, milk, yogurt, lean beef, fish, eggs, chicken breast (to yolk)

Note: The beef and mutton, pork, etc. Do not eat red meat. May be appropriate to eat fish, chicken (peeled) seafood.

Drink drink less: such as carbonated beverages, orange juice, etc.

day 8-9 glasses of water (2000 milliliters or more)

What do you do not understand?



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