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Dumbbell training methods

laikan922010-02-26 03:10:31 +0000 #1
I would like to train biceps with triceps and pectoral muscles. To a training method. For example what crook of the arm move, a single crook of the arm move. How can practice. How many times a group. Several groups of the day to do. Training days, a day off. For muscle growth, detailed point. Thank you
yugeng7692010-02-26 03:21:08 +0000 #2
1: cardio-pulmonary functional training program: (heart and lung function improvement is very favorable for increasing muscle)

2-3 times per week, every 30-60 minutes of heart rate control (220 - your age ) x80% or so

2: Strength Training Program Reference

A. jogging warm-up for 10 minutes

B. stretch target muscles (using the static stretching)

the first day of the legs of abdominal training: leg training is beneficial to the body muscle length

sit Tzu-Ju Group 4 legs x10-12 times

Smith squat 4 sets x10-12 times

Leg give Group 4 x10-12 times

sit-ups 4 sets x15-20 times

inclined board sit-ups 4 sets x15-20 Ci

sit-ups swivel Group 4 x15-20 times (exercise abdominal oblique muscle movements)

hanging leg raises 4 sets x15-20 times

third day of chest shoulder training:

Horizontal barbell elected Group 4 x10-12 Ci

Horizontal dumbbell-elected Group 4 x10-12 times

Incline Dumbbell group elected four times

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

seated dumbbell-bird Group 4 x10-12 times

seated dumbbell-elect 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 the fifth day of training, to come forward to back: Group 4 x10-12 times

T-type rod Boating Group 4 x10-12 times

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

squat dead lift 4 sets x10-10 times

anterior pull-down Group 4 x10-12 times

the seventh day two and three the first training

Seated Dumbbell Alternating Curl 4 sets x10-12 times

EZ bar barbell curl 4 sets x10-12 times

rope under the pressure group 4 x10-12 times

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

increase muscle diet:

(a) breakfast: a bowl of oatmeal. 3 whole-wheat bread. egg blue 4. fruit 1

(b) 10 am snacks: two pieces of bread, orange juice cup

(3) Lunch: staple 150g, chicken breast 200g, vegetables, 200g, fruit and moderate

(4) at 30 minutes before training. added 20 grams of protein powder (dissolved in warm water. skim milk) in the drink.

(training, protein powder can be taken before an appropriate increase in blood amino acid level, to prevent the training process

muscle is broken down)

(5) 16-point training: increased muscle training sequence is the first big muscle training. After the training the small muscles

For example: Monday practice: chest + 3 (first practice after the training chest 3)

Wednesday practice: Back + 2 (first train back to practice two)

(f) training: Supplementary 20 grams protein powder. lukewarm water or milk flushes the clothing. banana 1

(training to take protein powder can be quickly added to the muscle tissue to repair damaged due to the training

the muscle fibers, so that muscle tissue to be repaired quickly and then grow )

(7) Dinner: staple food of about 100g. white meat 200g, vegetables, 200g, fruit and amount.
Sophia Black Hole2010-02-26 03:24:19 +0000 #3
Horizontal dumbbell elected Group 4 x10-12 times

Incline Dumbbell elected Group 4 x10-12 Incline Dumbbell times

Asuka Group 4 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 Group 4 x10-12 times

seated alternate dumbbell curl 4 sets x10-12 times

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

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