A person's thoughts 丶2010-03-29 17:11:53 +0000 #1

I am 16 years old, Yi Miqi. 100 pounds, very thin ah, arms and legs are very small. I would like to make it thicker and become a strong number two places. Every night I do 50 squat, 40 sit-ups, and then his feet on the bed and do push-ups do 20. Do not know these effective. ? Please give me a way to practice know-how.

sunyu10112010-03-29 17:26:33 +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

aerobic training program on the fifth day: jogging 20-30 minutes stationary bike 10-30 minutes

1

nj7402172010-03-29 17:42:32 +0000 #3

you determine 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

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