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With regard to a lot of fitness, especially muscle and strength training

Chris x Angel2010-03-08 08:10:15 +0000 #1
I can now one-handed push-ups and then go up more than 30 bar, but even then there are so difficult to practice the strength of arm device has been two years of Or can only do 6.7 10 a long time ago that this level is almost a house was never anything else there are things that can be used to exercise the muscles of excessive growth of games do? With the muscle is represented with the forces? How can it make the muscles have become much closer? Relaxed so if I do not see how can we have any muscle to strength training to lose weight? Nothing in our home how can a better fitness ah? Some of my belly fat Know-sit-ups in order to lose it?
szl2036dtlg2010-03-08 08:18:01 +0000 #2
Are you sure the time to practice every day, do? If there are like

The first is the morning, since it is too early nor necessary, 8:00 Rise up, eat breakfast rest 1 hour, 9 o'clock start, training, stretching muscles before a Baotou squat about

6 group (warm-up a group) 15, 1 minute break between

2 push-ups 6 groups (warm-up a group), each doing what you up to 80% -90% the number of times, resting 1 minute between the 3 do at home with dumbbells ? Did not buy a pair of adjustable weight. Dumbbell biceps curl training, the five groups (warm-up a group) 12, 1 minute break between 4 Volume abdominal six groups of 15, do not warm-up, because your body is already hot, and between the rest 1 minute

first, so practice it, because it is normal to see your little movement, so the intensity can not be too large, practicing a month later came to see me, practicing two days rest day

I am a practicing bodybuilding too, but I feel that for you This is my primary training methods of making a very gradual manner. Guizaijianchi

elementary students training should be based on work and rest, to basic training-based principles.

Strength training three times a week, four strength training after an aerobic training, the next practice.

First day of the program

Chest: Flat bench press six groups each of 8 - 10 times

push-ups and four groups each of 10 - 20 times

parallel bars Arm flexion and extension 4 groups each group 8 - 10 times

Butterfly 4 groups each machine chest clip 8 - 10 times (as a supplementary item)

Back: chin-up 4 groups each group 6 - 8 times

latissimus dorsi muscle chest down six groups each of 10 - 12 Ci

abdomen: sit-ups four groups each of 20

supine leg raise four groups each of 20

shoulders the next day plan: 6 groups each held upright on the 8 - 10 times

Sitting on a dumbbell in each group move 4-6 Group 8 - 10 times

Dumbbell Lateral Raise 4 sets each of 12-15 times

arm: vertical barbell curl 4-6 each group of 10-12 times

neck-arm flexion and 4-6 groups each group 10 - 12 times

legs: squat 6-8 each group of 8-12 times

toes 6 groups each of 12-15 times

planned with the first day of the third day of the fourth day of the planned with the next day

on the fifth day program

Aerobic Training: Running 20-30 minutes stationary bike 10-30 minutes

Food: In the morning I always eat two bowls of porridge plus 2 egg

noon to eat more vegetables and meat

Do not overeat at night (due to the exercise)

one hour before going to bed drink a glass of milk with a bread

8 hours a day to ensure sleep (sleep is very Important Oh)
nikaizun232010-03-08 08:18:57 +0000 #3
I am a practicing sports one-handed push-ups for your chest training is not the arm strength you want to up arm strength in the arm and load - arms and bending exercises to do - and do not represent the muscle has been such as bodybuilders muscle strength is a very 牛逼 are dead but there is not much muscle power of some of the muscles are loose, but so much the better muscle strength more Rouran



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