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How can I train the muscles

Epitaph _ Ming2010-03-15 20:12:07 +0000 #1
uncle help out Bar -! Thank you, I am 17 years old, 1.79cm 145 pounds to train muscle, practiced for a few days it really hurts the arm and elbow confused. My family has both 20-kg dumbbells that can be combined, would like to practice abdominal, chest, biceps.

Wolia days of practice time, before going to sleep at night Science? On the body is not a bad thing? How to train chest muscle? I also understand the other point method, my elbow really hurts how to do? Thank you
386,755,0252010-03-15 20:23:03 +0000 #2
I am three years older than you, your training methods have problems. How can we get the joint pains it? Remember that muscle pain is normal, the muscle off very sad, then, if muscle soreness is not a place less training exercises every day, at least in the last exercise time, 48 hours after the abdominal remember

*** ***

resting leg sit-ups

A. Exercise key areas: the upper abdomen area. B. Start Position: Sit on the ground, the legs resting on the bench in parallel, so that the thigh is perpendicular to the ground, his hands could pay $ & * in the chest, or hold his hands cross each other on the back of the neck. C. Action process: slowly so that shoulders to the knees bent, swollen shoulder bone from the ground up to 1

2, when the British to keep still for a second. Then, return to the starting position. Repeat to do. D. Training points: When the pike contraction, in order to better enable abdominal muscles contract, causing lower back close to the ground. The introduction of weight training courses in the initial stage, the completion of each quote, we should avoid using dancing, playing the leveraging action.

Supine leg Ju

A. Exercise key areas: the lower abdominal area and upper thigh flexion muscles. B. Start Position: Sit in the stool or oblique board stool close to the lower back face, legs close together naturally straight. C. Action process: to make the trunk and lower back close to the ground, knees slightly flexion, lifting his legs up until the two thighs and trunk into a vertical position. Then, the legs down slowly. Repeat to do. D. Training focus: When the back has always been close to bench faces, it makes muscles tighten abdominal part of the state. If the lower back flexion or leave the bench surface will affect the effect of abdominal muscle contraction. In order to enhance training intensity, you can also sit in the inclined board to practice.

Rectus abdominis

sit

starting position from supine leg flat on the mat or the head-board sit-ramp. Hold hands behind head of fixed objects, body straight. Abdominal contraction action process will maintain straight legs bent upward, until the maximum extent possible. To maintain a second, let the legs down slowly. Bend your legs up when breathing method inhale, come down, breath. Note that when the elements of the whereabouts of her legs, still control the abdominal muscles without rendering the whereabouts of fast.

*** Breast ***

A. dumbbell bench press exercises focus areas: the pectoralis major, deltoid and triceps. B. Start Position: Sit on flat bench press bench, feet flat tread on the ground. Two hands holding dumbbells straight upward. C. action process: to make two straight arm to the both sides of the open, his arms slowly flexion, dumbbell vertical drop, and fall to lowest point, that is promoting for cook, when pushed breath. Then push up until the opening position, repeat do. D. Training Points: Do not arch the back and buttocks, or hold your breath, it would be to lose muscle control, is dangerous.

A. focus on dumbbell exercises bird areas: the pectoralis major and deltoid. B. Start Position: Sit on flat bench press bench, each holding hands dumbbells, palms relative, pushing until the arms straight, supported in the upper chest. C. Action process: two sides holding dumbbells parallel to the fall, a slight elbow flexion, dumbbells, and falling to both sides of the chest muscles are stretched fully a sense of falling below the shoulder and make the upper arm horizontal. When the dumbbell drop, you should inhale deeply. Ling Xun Yuanlu holding breath when lifting back in situ. D. Training Points: If the dumbbell to fall on both sides, the arms, such as the state was straight, chest muscles would be difficult to get the feeling of stretching and muscle contraction.

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Overlooking the biceps curl

A. Key to sit exercise areas: the biceps B. Start position: sitting, or overlooking the lap, upper body slightly forward, one holding a dumbbell sag on the inside of one leg and one arm naturally elbow to elbow resting on the side of the palm of your hand or thigh. C. action process: to hold a bell slowly upward bent elbow to the chest, upper arm are not allowed to move, close to inner thighs. D. Training Points: When the holders of Bell Bend, the lower back should not relax. When the hold when the bell bent to the chest, so as to tighten the biceps and keep the rest for 3 seconds. Then, slowly put down. Standing position can also be carried out.

Standing dumbbell hammer curl

A. Key training areas: the main body-building muscle and biceps brachii muscles. B. Start position: upright or sitting position, two arms drooping naturally straight, holding a dumbbell, tiger's mouth forward. C. Action Process: two upper arm to the elbow axis at the same time by the side of the body bent with a dumbbell, on the forearm forced to tighten, pause 2-3 seconds, then exhale, holding bell slowly restored to the side of the body to lay down their repeated practice. D. Training Highlights: right grip curl, the two upper arm stationary, straight grip wrist bells, not the inertial force with upper body swing.

Standing dumbbell hammer curl

A. Key training areas: the main body-building muscle and biceps brachii muscles. B. Start position: upright or sitting position, two arms drooping naturally straight, holding a dumbbell, tiger's mouth forward. C. Action Process: two upper arm to the elbow axis at the same time by the side of the body bent with a dumbbell, on the forearm forced to tighten, pause 2-3 seconds, then exhale, holding bell slowly restored to the side of the body to lay down their repeated practice. D. Training Highlights: right grip curl, the two upper arm stationary, straight grip wrist bells, not the inertial force with upper body swing.
Rendering style2010-03-15 20:24:13 +0000 #3
joint pain is your position not confused it said was trained to trouble your own arm Kanxia video to see how people are moving to follow suit before the evening is the evening train I own practice, but did not change during the day results Bar, I practiced for two years if you are not afraid of a good muscle another job not long before 17-year-old was trained in practicing bar of your body is still too early developmental

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