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I am tall and 1 meter 77, Shoulder and only 33 ... how training should be to achieve the standards?

wsxmc52002010-02-22 18:11:02 +0000 #1
Weight 53kg, push-ups one can do 5-10 months ... but I felt no effects, what methods can Let me shoulder width up?
linangeng2010-02-22 18:20:02 +0000 #2
go to the gym every day, sticks to the fitness program if the practice guarantee that you will be able to train a very strong year following a fitness program for you and I guarantee that you 3 months to produce apparent results

Fitness Program

3

Monday chest 610-12 Dumbbell flat bench press, after the first arm flexion-extension push decumbens 310-12

310-12, on a narrow flat-panel push (both hands from the 8-10 cm) 3 10 -- 12

Next decumbens push 2 10-12 "V"-type frame pulley under the pressure plate Asuka 310-12

210-12

2

Tuesday back muscles are in hand pulley standing position under the pressure 510-12 curved barbell Ju 410-12

backhand grip Lat Pull Down Narrow 510-12 standing position dumbbell curl (alternating hands) 4 10-12 Seated "V"-type frame rowing 510-12 cushion seated dumbbell curl 4 10 -- 12

bent barbell rowing 210-12 seated standing position bend bar curl 410-12

Wednesday shoulder and belly

standing position pushed shoulder barbell head (middle) 3 10 sit-ups Gao Zi (can be weight-bearing) 230

standing position pushed shoulder barbell chest (in front) 3 10 sit-ups with low-tzu (can be weight-bearing) 2 30

sitting device to push the shoulder (middle) 3 10 Seated leg flexion-extension (can be weight-bearing) 2 30

standing position dumbbell birds (middle) 3 10

bent dumbbell Asuka (post) 3 10

Thursday Closed Friday pectoral 3

610-12 Dumbbell flat bench press, after the first arm flexion-extension 310-12

on pushing decumbens 310-12 push plate narrow (two-handed distance of 8-10 cm) 3 10-12 to push decumbens under 2 10-12 "V"-type frame pulley under the pressure plate Asuka 310-12

210-12

weeks 2

6 back muscles are in hand pulley standing position under the pressure 510-12 barbell curl 410-12

backhand grip Lat Pull Down Narrow 510-12 standing position dumbbell curl (alternating hands) 4 10-12 Seated " V "-type frame rowing 510-12 cushion seated dumbbell curl 410-12

bent barbell rowing 210-12 sitting position standing position bend bar curl 410-12

Sunday

standing position barbell shoulder and abdomen after the first push the shoulder (middle) 3 10 sit-ups Gao Zi (can be weight-bearing) 2 30

standing position pushed shoulder barbell chest (in front) 3 10 sit-ups with low-tzu (can be weight-bearing) 2 30

sitting shoulder to push device (front middle) 310 seated leg flexion-extension (can be weight-bearing) 2 30

standing position dumbbell Asuka (middle) 3 10

bent dumbbell Asuka (post) 3 10

Note

training before the full weight of the activities of the body

the training must be mild to re

plan movements and group number / number of have to try to finish

pay attention to breathing in sports, in principle, be "forced expiratory time, inspiratory time, not your strength," attention to breathing to have a smooth uniform, not hasty

no matter how people said that to maintain Lian Xiaqu ,2-3 months after the effect of significantly

must ensure 7-8 hours of sleep, if the conditions can take a nap at noon 1-2 hours

eating plan as early as 2-3 protein / 1 egg yolk, rice porridge a bowl of milk 1 cup

in the beef (or chicken / fish) 500G / rice bowl in a bowl / vegetable limited to

1 hour before training, a banana / milk cup / small vegetable / a little rice / water 500G

training 500G Water

-30 minutes to 1 hour after training of water 500G / protein, 6 / 1 bag milk / rice, a bowl / small vegetables / fruits and fruit at 1-2 months

1-2 months / milk cup / bowl of rice / 500G Water

one or more food must be met, eat protein and rice

2 that we should not drink alcohol less smoking, not to smoke before training, after training, after 1 hour can smoke

3 if the beef and chicken eggs, fish can not guarantee you can use instead of

4 Eat apples bananas and other fruit, drink boiled water (remember to kidney decompression)

5 eat more vegetables, vitamins and proteins will be better
H_DeVil_2010-02-22 18:41:50 +0000 #3
A thin too thin, eat more points, usually playing baseball more than what
magictuo2010-02-22 18:54:42 +0000 #4
Multi-Exercise 1.1 points on the line

Do not look at the movement too fast

1.1 points are really like a
wujiahong852010-02-22 18:36:00 +0000 #5
recommendations can go to the gym workout exercise, a daily dietary attention to a reasonable arrangement. Eat more protein food supplement.
xueyu10312010-02-22 20:31:08 +0000 #6
halo, Shoulder could not practiced. That is skeleton decision, you can not from another frame bar ... I told you about, but also hard exercise, the results are all the muscles, but still there is no texture. The above said is certain to eat, but of little use, my appetite is twice the students it was better than I weight 20 kilos ... a priori decision, nothing to do, in fact, like health, do not take too much notice.
963,173,8732010-02-22 20:28:54 +0000 #7
The best most effective way is to insist on swimming exercise the body is very effective for two months

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