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Ask increasing muscle fitness program

yuanxiaofeng882010-02-09 01:01:29 +0000 #1
I 1 m 73 53 kg - has just been reported in a gym - but do not know how to practice - ask you to help me set a fitness program - preferably every day to practice what - what the instruments are doing - the more detailed the better - Thank you, the
542.32 thousand2010-02-09 01:05:12 +0000 #2
Buy a dumbbell training can be a total of

dumbbell family home to create a body out of the gym to practice, as dumbbells and benches in front of concern and preparation as easy to implement, as long as the information we have Here are the week of a three-day training program.

Visit your fitness center around the resident may be an exasperating experience: before departure to prepare for all sorts of supplies, before the arrival of the first to deal with traffic congestion, and then is detected at the front desk waiting for membership cards, which have half more than an hour, and can you even a warm-up has not yet begun. This does not take into account your training partner will encounter the same problem as well as late, so your training will also be postponed. Well, if re-count in the Smith machine waiting time before it ... ...

a result, you have not had the time, such as his wish to start their own training program. However, there may be disturbed when no one around, you will have the best state. Just yourself, surrounded by familiar walls, a training bench, some dumbbells and passionate enthusiasm for fitness.

We've planned a week of a three-day training program, only the necessary equipment: an adjustable weight dumbbells and adjustable tilt training stool. The first two weeks of training, concerned about the strength of each group to keep 6 to 8 times and to break control of a sub-a-half to 2 minutes. At a later stage, you should be increased to 12 times to make the muscles for maximum growth rate, therefore, rest time should not exceed 1 minute.

At home is not a high drop-down combo device? No problem. No sitting toes machines? We have solved for you. We have considered the more problems, you only to the membership fees charged by the visiting guests on the list (a joke)

one-arm dumbbell curl oblique prop

(Alternative Action: curved bar lifts)

started to adjust the bench to 45 degrees or higher. Holding a dumbbell, the armpit on the bench vertices, just on the back of the upper arm. Elbows slightly bent.

Action biceps contraction will raise the dumbbell as far as possible, to avoid leaving the elbow back. At the highest point of squeezing the biceps and then slowly returned to its original position. A moment arm fully extended.

Wide-grip upright row dumbbell

(Alternative Action: wide-grip barbell upright row)

started upright, his hands wide-grip dumbbell, dumbbells in front on both sides of your body, chest, shoulders post-tensioned.

Actions raise dumbbell to shoulder height, elbow higher than the hands, the peak contraction returned to its original position.

Seated Dumbbell toes

(Alternative Action: sitting toes machine)

beginning of the end of the stool sitting in the knee bent, toes on a piece of wood (or objects that can provide stable) about 4 to 6 cm high can to ensure freedom of your knee up and down. The lower the dumbbell on the thigh, maintaining a slight grip on the dumbbell.

Moves slowly to the ground to reduce knee, until you feel the stretch of your calf muscles pull upward raise dumbbell, in response to lower leg muscles to do before the peak contraction squeeze.

Arm stretches

(Alternative Action: straight-arm chest down)

started a good palm grip dumbbell back, back straight, knees bent, exercise arm vertical and the ground, one hand to give support Fuzhu thigh.

Action to keep the arm as straight as possible back at the top of the latissimus dorsi contraction, maintaining a short stay and then slowly along the original path back to its original position. The opposite side no different.

Family Fitness Training Program

Mon leg + Shoulder

Action group number / frequency of

1

2 weeks 3

4 weeks 5

6 weeks

* Dumbbell squat 3 / 6

8 3 / 8

10 4 / 10

12

dumbbell squat shear 2 / 6

8 3 / 8

10 3 / 10

12
-ting hip squat 3 / 6

8 3 / 8

10 3 / 10

12

* Dumbbell dead lift 3 / 6

8 3 / 8

10 4 / 10

12

Sitting Dumbbell toes 3 / 10 2 / 20 3 / 20

* Arnold elected 3 / 6

8 3 / 8

10 4 / 10

12

wide-grip dumbbell Upright Rowing 2 / 6

8 3 / 8

10 3 / 10

12

Dumbbell birds 3 / 6

8 2 / 8

10 3 / 10

12

bent dumbbell Lateral Raise 2 / 6

8 3 / 8

10 3 / 10

12

V-type-ups 3 / 10 2 / 20 3 / 20

* 1

2 do a warm-up group

Wednesday Chest + back

Action Group on the number / frequency of

1

2 weeks the first 3

4 weeks 5

6 weeks

* Incline dumbbell bench press 2 / 6

8 3 / 8

10 4 / 10

12

Flat dumbbell bench press 3 / 6

8 3 / 8

10 2 / 10

12

dumbbell-bent arm pull-up sit-3 / 6

8 2 / 8

10 3 / 10

12

Asuka is tilted under a dumbbell-3 / 6

8 2 / 8

10 3 / 10

12

* leaning over Dumbbell Row 2 / 6

8 3 / 8

10 3 / 10

12

straight-arm pull after the 2 / 6

8 3 / 8

10 4 / 10

12

dumbbell shrug 2 / 6

8 3 / 8

10 3 / 10

12

bent knees since 2 2 / 12 3 / 15 4 / 15

* 1

2 do a warm-up group

Action Group on Friday, the number of arm / Views

Part 1

2 weeks 3

4 weeks 5

6 weeks

* standing dumbbell curl 2 / 6

8 3 / 8

10 4 / 10

12

on the inclined dumbbell curl 2 / 6

8 2 / 8

10 3 / 10

12

arm drag arm Curl 2 / 6

8 3 / 8

10 3 / 10

12

anti-grip curl 3 / 6

8 2 / 8

10 3 / 10

12

* head flexion and extension of brachial 3 2 / 6

8 3 / 8

10 3 / 10

12

stools Yang Tzu-weight-bearing arm flexion and extension 2 / 6

8 3 / 8

10 4 / 10

12

Prone brachial three flexion 2 / 6

8 3 / 8

10 3 / 10

12

load Bend 3 / 12 3 / 15 4 / 15

* 1

2 do a warm-up group of

every even-numbered weeks, swap the order of body parts of the training. For example, the first 1,3,5 weeks after biceps do first to do triceps, the first 2,4,6 weeks do biceps triceps do first. All abdominal training should be placed in each training session the final.

Ting hip squat

(Alternative Action: leg flexion and extension)

beginning to ramp stool transferred to location. Standing with feet hip-width beside the chair. Carefully at the top of the dumbbell on the chest and the grip is good, the other hand Fuzhu stool balanced. Lift heel, extrados to form the stent. To maintain the arm holding dumbbell.

Action when the elevated heels, the bend knees to lower the body to the ground. Maintain the action process in the back arch. When the knee close to 90 degrees, raise the legs shrink back to its original position. Hing Wah Street West at the highest point of keeping feet.

Knees since 2

(Alternative Action: seated chest pike down)

started lying supine, knees close together. Two hand-held dumbbells, arms straight. Will lift both legs about 6 feet away from the training bench.

Moves away from the train carried upper body bending bench at the same time bending your legs, knees towards the chest, peak contraction, squeeze the abdomen, and slowly return to its original position.

Prone brachial three flexion and extension

(Alternative Action: chest, under pressure)

Start face down on flat bench, hold dumbbells with both hands palm relative, elbows closely aligns the body, the elbow 90 degrees.

Action will lift the weight up the rear, peak contraction, slowly return to its original position.
Let it breathe2010-02-09 01:14:17 +0000 #3
acidic belong to sub-health?

Is also a lot easier to disease, not a bar. But how can it become a basic physical fitness.

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