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If you would like to aerobics area development, we must formulate strict fitness plan proposal to please large professional bodybuilding gym coach to help you develop. According to your own conditions, such as heart rate, the designated safe and effective plan.
If you only practice for the stronger side of the device can be achieved, can also find some cheap small gym. I was the first in the gym, with a six-month time training with the private side of the side of the study, now in the small gym training. The same equipment, to achieve the same effect, but also save money.
CM 176 is your height, if GK-75 at the same time Liancheng muscle will be very beautiful. To achieve this goal to the best gym.
Now I am not a gym on the way
Monday you can exercise three chest muscle and muscle, do push-ups and hold hands, fingers forward, with the hands shoulder width and spacing, and straighten the body, the body straight decline Juebi Zhijian and elbow at the same horizontal plane, and then the body propped up straight, return to the starting position to complete one. do four to five groups, each doing 8 to 12, remember to work standards, to breathe, to do so is to slow 1-2 second pause.
Push-ups completed, the parallel bars to do so before the flexion and extension arm parallel bars. Flexion and extension arm parallel bars to exercise breast, triceps and deltoid (beam) mainly training and latissimus dorsi, trapezius, the former serratus anterior, etc.. This move is more of the functions of different approaches will produce different exercise. The general process of action: her hands. Grip bars ,support in the parallel bars, is the first top-chest shoulder, trunk, upper limbs and parallel bars vertical, knees after overlap in the two-leg ankle site. Wanque slowly elbow, and shoulder stretch at the same time, the body gradually dropped to the lowest position. Pause a moment, propped up forced to restore.
Action: 1 to slow the pace of decentralization, and reduce as much as possible. 2 not to rock the body to maintain balance. 3 generally not physically completed in the middle of the front and rear swing movement. Action rhythm: decentralization of about two seconds, still 1-2 seconds, propped up two seconds
For this action generally has a certain degree of difficulty, as far as possible to do. Can find individuals behind the steady you in the foot give you a progressive force. Attention should be paid to the same standards of action.
Tuesday rest day
Wednesday practice for the leg and abdominal exercises. Leg exercises are very simple and practical, that is, to run a 100-meter sprint, run 34 on the trip. Abdominal exercises 1. Sit-up 2. Juetui sit-ups 3. Contraction leg movements cite three classic comparison would be useful. It should be noted that you should focus on the abdomen rather than other places, so every movement on the three groups do not need too much.
Thursday back and biceps exercises carried out to find a high bar to do chin-up is too classical work. Reply of uplifting the standard practice is: Advisory shake hands palm forward slightly in the shoulder width, stretching back in the horizontal bar overhanging latissimus dorsi muscle contraction driven up the body, when the chin more than a pause at the horizontal bar, chest, back tighten scapular, then slowly decline in physical control, and then moves on to the next one. Action process, we can bend the knee, the two-leg backwards, after dumping the body slightly, to better train back muscles. Each training group general 3-5, 8-12, each group about one minute rest breaks.
General fitness to do the movements, often moves too fast, leading to physical shaking, not only reduces the results of training but also is likely to strain the back of small muscle groups. How to avoid this mistake? We should focus our attention on the back muscles, and always uniform control action, we will not suddenly started beating wildly flaunt the body, and do not suddenly let loose awkward to the whereabouts of the body, such as the Leg Press not to do, such as twisting action superfluous.
In addition, training in the appropriate adjustments from the grip, grip-can be achieved different results: grip from the narrow, tempering effect on the central back better grip from the scope of the increase in the width of the back helps narrow grip and inversion wrist to biceps can be more involved in the force.
To the beginning of practice, the force may not be adequate, can be temporarily replaced by overhanging horizontal bar, or do half chin-up, such as an increase strength after a standard practice.
Friday rest
Saturday Sunday according to their own circumstances recreating what the sit-ups. Adjustment, the attention will not be too tired of the week under the influence of training.
If you buy a dumbbell, we can shape your body more details muscles, can also not to the gym. Our bodies not forming like a marble, and like a dumbbell hammer and the hammer molding our body sculpture.
I will give you the method introduced under the dumbbell
Deputy dumbbell and a bench, you can arbitrary, all kinds of aerobics training.
First, the back: Compared with the barbell, dumbbell move to reduce the pressure on the spine. Furthermore, using dumbbells to do the movements more comfortable. If done with straight legs dumbbell exercises can be effectively developed biceps femoris.
Second, small legs: standing, holding a dumbbell exercises on one Shizhong, than the effect of better training calf machine. Legs can hold before riding wood, will be on the dumbbell on the knee on one or both legs sitting Shizhong practice.
Third, back: Compared with the barbell, with one or two dumbbell exercises done looking Canoeing (Wheatstone boating on the lower back more secure more) back muscles can increase at a faster pace.
Single-arm dumbbell row has been a winner of the Seventh Mr. Olympia Lee, Hani usual practice back. Qubi supine Dengshang do dumbbell exercises on the move, not only to temper the former Saw chest muscle, but also developed on both sides of the back muscles.
4, chest: supine Dengshang with dumbbell so supine push, push and the next climbing ramps putt barbell do more than help muscle growth, because it can stimulate a more extensive and in-depth muscle. Can also be used to do more dumbbell exercises perspective of the birds, breast development of the various parts.
A good practice is to complete a set of dumbbell birds immediately after lying to a group of elected dumbbell exercises. This practice not only effective but can also reduce the burden on the shoulder to avoid sports injuries.
5, shoulders: the various forms of dumbbell exercises can develop shoulder muscles.
For example, do side with dumbbell-ju, the former Ju-looking birds and shoulder exercises for the development of the deltoid muscle in the beam, and beam after beam before. Song Jian development trapezius may or Raohuan dumbbell exercises.
6. Biceps: dumbbell Curl many bodybuilding champion biceps muscle training for the "peak" one of the best exercises.
Different ways of the dumbbell Curl enable more sturdy arm, and muscle from the back can block separation, clear outstanding.
7, triceps: do one-arm dumbbell arm or arms and neck flexion and extension exercises, triceps, will reach a horseshoe.
Dumbbell exercises can be lowered as far as possible, to strengthen
the results of training.
8. Forearm: Dumbbell Reverse Wrist Curl medial forearm muscles can be developed; lateral forearm muscles, the development of anti-grip Curl.
9. Thigh: heel Dianyue small load of wood do dumbbell squat exercises can be developed quadriceps. If lying on the feet long Tiaodeng do Curl folder dumbbell exercises will be the development of biceps femoris.
10, abdomen: supine, will be placed in the back of their minds Shoufu dumbbell up, can be practiced the abdominal muscles; Shoufujutui (upper body fixed) practicing under the abdominal muscle.
Side-ju
Vertical, and the hands holding a dumbbell, fortune certainly relative. Maintain arm peg-leg, side-to cite dumbbell dumbbell to slightly more than shoulder high. To stop, and then slowly restore devolution.
Romania-
Vertical, palm downward push a dumbbell, and Xuan Xu of the former. Chitun the body through the center of gravity back down to heel, slightly knees, thighs fell along the dumbbell until mid-tibia. Restored to starting position and repeat.
Dumbbell birds
Dengshang-lying, and his legs hold out. Pushing a dumbbell in the chest above the palm relative. Maintain the peg-leg arms, slowly along the arc until arm dumbbell decentralization on the ground of equality. Stop this, and then along the same arc reduction dumbbell to starting position and repeat.
Vertical step
Chui hold a dumbbell in Tice. Standing side-facing bench, and then the legs step in the right-Dengshang home. Pedaling force under the right leg, led to the body until his legs Dengshang bench-riding surface. Then the next step in his left leg, the body back to starting position. And then stepped on his left leg, repeat, alternating pairs retreat.
Bilateral dumbbell Boat
Palm grip down a dumbbell. He sank to keep peg-leg, back straight, waist, bending under 90 degrees. To the abdominal muscle pull when touched dumbbell into palm upward. Slow reduction, to repeat.
Song Jian
Hold a dumbbell, upright, and strive to bring to the acromion large ears, and then decentralization, repeat, do not let the shoulder forward or backward rotation.
Before Gongbu
Hold a dumbbell in Tice vertical, upright, the visual front. Step forward until the left leg flexor Xiwan was 90 degrees, while the right knee almost touched the ground. Return to the starting position and then repeat for the right leg.
French supine arm flexion and extension
Dengshang-lying, palm grip a dumbbell relative, and placed above the chest. Maintain the fixed arm, slowly devolve the dumbbell to-ear. Stop this, and then along the same arc reduction dumbbell to starting position and repeat.
Standing dumbbell Curl
Upright, vertical hold a dumbbell in Tice, palm backward. Curl up his left arm while rotating wrists, which moves in at the end of the palm upward. For a moment, the peak of contraction, and then restore devolution, while rotating wrists backward to palm again. When left to return to the original starting position, the right hand started upward Curl.
Remember the key point, but also a lot of general fitness enthusiasts misunderstanding is that the more muscle training on the sheet, the sooner, in fact muscle after training needs in the 72 to 100 hours a growth, requires a large amount of nutrients, such as protein. In fact, diet is the most critical, one-third eat practicing 11.07.
Eat some high protein foods, eat more starchy foods.
Training after about 10 minutes to drink a pack of skim milk, 40 minutes after eating three to five eggs Green.
Muscle growth is not a momentary thing, not at whim can be Liancheng the excitement. After years of hard work to training. I will give you the methodology developed is the most junior of the future to see more and more fitness-related books, and more personnel exchanges and professional bodybuilding. Aerobics is kind of knowledge.
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