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Seeking fitness plan to increase muscle weight

onlydukang2010-02-09 17:01:38 +0000 #1
I am 177 tall, and weighs just 114 pounds, and later went to the gym, combined with eating pure protein powder, and now weighs 124 pounds has. However, weight gain has been for some time to stop, and how going on ah? I have worked very hard in the Mengchi a


1, I am now only 2 to 3 times a week time to the gym, how can we plan to fit me? To be more specific to each muscle group should do a few, rest long, the number of times to repeat the kind of program

my own gym coach me every time with the body's muscles, a total of half an hour each time, but have friends told me that every time even the whole body just can not because there is no full of so much blood to the body muscles.

2, I should be eating pure protein powder, it should be the kind of one-third of protein, carbohydrates, the so-called two-thirds of the energy bomb?

Thank you啦
875,506,7812010-02-09 17:09:27 +0000 #2
a coach
fantasy08202010-02-09 17:22:35 +0000 #3
first day of the program

chest: 1. Flat bench press six groups each of 8 - 10 times that is held supine barbell, if at home, there is no barbells, dumbbells can be used instead of ! -

specific: dumbbell bench press

A. Key training 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 cook push

moves when pushed breath. Then push up until the opening position, repeat the sit.

D. Training Highlights: Do not arch the back and buttocks, or hold your breath, it would be out of control muscles is dangerous

2. Stoop to come forward to four groups each of 10 - 20 times that push-ups! -

3. Pairs of Gong arm flexion and extension 4 groups each group 8 - 10 times that stays parallel bars (you downstairs near the parallel bars, the gym also! -)

4. Butterfly machine folder chest 4 groups each group 8 - 10 times (as a supplement) if you are not to the gym, you can place the item! -

back: 5. chin up four groups each of 6 - 8 times, if one just will not do no matter what, to slow down, bent arm hang from the beginning! -

6 . latissimus dorsi muscle chest down six groups each of 10 - 12 times this gym if you do not, can be cited for the place! - 7. Abdomen: sit-ups four groups each of 20 times at home or in the gym are all OK! -

8. Supine leg raise four groups each of 20 sub-pictures! -

The shoulder the next day plan: 1. Vertical uplift six groups each group 8 - 10 times

detailed explanation: Rissho nominated

A. Exercise key areas: the main deltoid and triceps, followed by the pectoralis major, trapezius and back. B. Start here
: two hands holding bars, spacing, shoulder width, to bring to the barbell on his shoulders, palms up. C, action process: to push the barbell up until the cheek

arms stretched above his head. Then, slowly Xunyuan Lu put down to the shoulders. Repeat to do. D, the training points:

on the pushing, the upper body will not recline. The best on the beam at the waist Belt weight lifting belt to practice on. Do not elect another when Biezhu gas

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

explained: A. key training sites: This action is a big exercise the upper torso muscles. For example: deltoid, trapezius, on the chest,

triceps, and upper back muscles. B. Start Location: Bell grip on the head with both hands holding both sides of C. Action process: two-handed push the vertical direction

the dumbbells until arms straight. And then slowly down to the starting position. D. Training points: dumbbell grip over the bar much


3. Dumbbell Lateral Raise 4 sets each of 12-15 times

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

5. Neck flexion and extension arm 4-6 Group Each 10 - 12 times

legs: 6. squat 6-8 groups each 8-12 times

7. toes 6 groups each of 12-15 times

third day of the plan: with the first day of the

fourth day of the plan: The next day

on the fifth day with the plan (if it is to lose weight, then have to run every day)

cardio training: running 20-30 minutes

diet plan: Breakfast: a small amount of beef or chicken 1 egg (white boiled) 1 cup soy milk or skim milk, 1 bread (which can add red bean curd) 1 apple

Lunch: a bowl of rice or a steamed bun 200 grams of beef or chicken fat-free or low-fat milk ( there are supermarkets selling low-fat milk powder) or fat-free yogurt (hard to buy and expensive, but beneficial to digestion) a large-ping all kinds of vegetables (should be a person who intended to)

Dinner: a bowl of rice, fish, 200G or shrimp, or try to The best little oil or steam consommé
Harbin Wind2010-02-09 17:24:33 +0000 #4
If you just want to increase muscle, gain weight, rather than what the professional project, do not rely too much on the gym. The gym just to give you a clear strengthening the muscles, you should do a comprehensive, whole body movement. Swimming is the best, followed by football, basketball, jogging. I have met too many people worship the gym, in fact his own at home, trained in an outdoor line. If you go to the gym, do not practice what the entire body, and be happy, what equipment will do, get tired, they rest, where the rest would do good. Mainly multi-muscle, systemic exercise to practice, what sort of not too much strength of arm, activities, opened on the list.

As for diet, eat pigs, cows and other large livestock meat, the staple food is indispensable. Do not eat too much protein powder or something, not good. I have a few patrons at my suggestion to stop a variety of supplements, good food, physical but also rising fast!

If there are problems, although come to me, with Baidu, "help", I Harbin wind.



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