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homeabout2010-03-17 00:11:29 +0000 #1
Is basically at home and thought, the family has dumbbells and barbells, as well as a sit-up board, Taobao bought. Pointing pointing you to help me, thank you.

1. Biceps: standing crook of the arm give the weight of 11kg dumbbell curl sitting alone

2. Chest: flat bird birds on the ramp lying flat under the ramp onto the bird pushed decumbens decumbens push (dumbbell weight, 9kg alone; this part of the barbell weight of the barbell bar count is 45kg)

3. Deltoid: standing before the standing side-ping-ping Ju Ju standing dumbbell bent barbell row elected (dumbbell weight, 9kg alone; this part of the barbell Including the weight of the barbell bar is 45kg).

Every time the power to do sit-ups after practice, each group 20, a total of three groups. (My abdominal muscles are relatively poor)

on the three parts, 1,3,5,7 strength training a week after the run, has been able to insist on daily practice, practice for a month.

Please take a look at my fitness program all right, my chest a little, deltoid and abdominal muscles is relatively weak. Training is basically back to get up early every day to do 20 wide grip pull-ups. Please help pointing. Thanks!


kexin75222010-03-17 00:19:12 +0000 #2
feel your training content is very rich, and can be called fitness gluttonous.

1. Biceps: standing crook of the arm give the weight of 11kg dumbbell curl sitting alone

suggestions: Your dumbbells does have some light shaping can also be, increase muscle apparently there will be good results. Money - buy a

2. Chest: flat bird birds on the ramp lying flat under the ramp onto the bird pushed decumbens decumbens push (dumbbell weight, 9kg alone; this part of the barbell weight of the barbell bar count is 45kg)

Comments : Basic can be had, but each time chose not to more than three moves.

3. Deltoid: standing before the standing side-ping-ping Ju Ju standing dumbbell bent barbell row elected (dumbbell weight, 9kg alone; this part of the barbell weight barbell bar count is 45kg).

Comment: Your move in a variety of levels to ensure that the quality is the key ----- side of the action level cited as an example: first long stretch - and then Ping Ju (always maintain Chen Jian)

After practicing each force doing sit-ups, each group 20, a total of three groups. (My abdominal muscles are relatively poor)

Comments: the abdominal muscles after training on the run would be miraculous.

On the three parts, 1,3,5,7 strength training a week after the run, has been able to insist on daily practice, practice for a month.

Please take a look at my fitness program all right, my chest a little, deltoid and abdominal muscles is relatively weak. Training is basically back to get up early every day to do 20 wide grip pull-ups.

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