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To help develop upper extremity muscle exercise program

Seven prostitute insect T2010-02-25 20:11:25 +0000 #1
exercise to the muscles required parts: abdomen, chest, back, biceps

The more detailed the better is best to include frequency, diet, etc.

I am 14 years old to make use of equipment is only dumbbells

good extra points against Copy the kind of chaos could not touch the edge of the long-winded on the other sent a thank you
On the next cycle of2010-02-25 20:23:26 +0000 #2
the amount of a similar age ..... ..... and I see this door Zanliang destined, I'll tell you:

Single hand dumbbell (bear some), sitting, stooping will be grip dumbbell arm affixed to the inside of the thigh so crook of the arm extension, repeatedly, can be an effective training arm muscles. Biceps the main pull, 1, you can use big arm dumbbell flexion-extension can be carried out, and stretch the time do not put in the end, so that the biceps force is always there, you can use Schwarzenegger approach, there is a pleasant sounding name 21-gun salute, that is, what are you doing dumbbell arm flexion-extension of the time, because from the stretch to bend the total amount is 180 degrees, you can in three steps, the first step to do 90 degrees below 7, the first two-step at the top of 90 degrees to do 7, the third step, 180 degrees for 7, it can be decided according to the weight of your dumbbells number. 2, in a single Kangshang doing pull-ups. Triceps is the main push, 1, push-ups; 2, bench press, 3, in the parallel bars do arm flexion and extension; 4, posterior arm.

For each group to achieve the limit. Remember not to do every day can be carried out every other day, every time you do anaerobic exercise is to destroy as much as possible of your muscle tissue, and then sufficient time and nutrients to repair damaged muscle tissue, allowed to grow, said the white Muscle is the anaerobic exercise you done a long time to rest.

Science and fitness, will have a perfect muscles. (This is true! Do not know if you want to add me as friend, I'll teach you)
xiebodqq2010-02-25 20:19:25 +0000 #3
Hei hei - can only use dumbbells ah.

Abdomen: in bed, upper and lower body at the same time tilt, into a V-shaped. I feel you 10 times on it.

North: no one to help, then the person standing on the ground, legs differential, put a heavy load in the neck, and then bending into a 7-shaped, but also 10 times.

Chest: You direct push bar.

Biceps: hands holding dumbbells, do Dapeng wings action, Hei hei.

To do is change the number of times, but it must be coherent.

This is what lies persist, not a week for two weeks can be seen in its effect.

Hope it will not going down the drain I played a half-day words.
Sofia Black Hole2010-02-25 21:10:05 +0000 #4
Chest Shoulder Training:

Horizontal barbell elected Group 4 x10-12 times

Horizontal dumbbell-elected Group 4 x10-12 times

Incline Dumbbell group elected four times

x10-12 ramp dumbbell birds 4 Group x10-12 times

seated dumbbell-bird Group 4 x10-12 times

seated dumbbell-elected Group 4 x10-12 times

standing position dumbbell-bird Group 4 x10-12 times

standing position Dumbbell Lateral Raise 4 sets x10-12 times

Roman chair to stand back and Training: Group 4 x10-12 times

T-type rod Boat Group 4 x10-12 times

wide-grip chin-up Group 4 x10-12 times

squat dead lift 4 sets x10-10 times

neck before the drop-down Group 4 x10-12 times

2 and 3 training

seated alternate dumbbell curl 4 sets x10-12 times

one-arm dumbbell neck flexion and extension arm Group 4 x10-12 times

EZ curl barbell bar Group 4 x10-12 times

rope under the pressure group 4 x10-12 times



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