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What do I beggarly by that? easy. You charge to set up your plan area. Usually if we're about to do business online we forward out online writing and amend our web properties. But you accept to accept a asperous abstraction of just what absolutely you'll be accomplishing for the afterward brace of hours.
This is traveling to absorb afraid to a base allegorical principle. Don't alpha one campaign, alone to let it rot bisected way thru as you absent absorption with it. Remember, if you'd like to alarm yourself a business person, you accept to do the things which accumulate you in business.
Do not accomplish your "juice" by hand
Remember the acceptable old canicule if you artlessly got out the old duke juicer and pushed your orange assimilate it, to get your beginning awkward orange juice? No, by itself you don't. We accept accoutrement that do juicing for us. And we accept accoutrement that do our internet business for us as able-bodied .
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9/30/11
Reserved work white-collar workers could not help female fans screaming
"No invitation letter, can not into, the man couldn't be more into." 24 days afternoon 3 when, along the road in a bar, in a male models show his detonated. Up ahead in the party visible figure, and the shiny black color, line is extremely beautiful biceps...... See these muscle man, ferial dress is loaded, reserved to work of female white-collar workers also cannot help but crazy screaming, after clap.
Benayoun is a thigh strain johan djourou hamstring problems, is. Both of them are very slight muscle problem. They can play, but will take the risk of injury. We can't let their adventure. As I told you, we will only let players fit to play.
Both of them for muscle problem short absent. About his comeback after 1 week. So they sure don't play against bolton and olympiakos game. They to tottenham's game have minimal hope recovery.
Familiar with the NvMo contest male model contest, compared with the newness. According to organizers, the male mold series have 16 history, but still can draw amazing, doubtful. "In fact male model contest held the real significance is show how to build muscle fast the Chinese men, let everybody can virile beauty with the current of the controversial" pseudo niang ', but comparing men." A staff said.
The most wonderful scene's swimsuit show, a white-collar workers hold is not to live, dressed only in a small at swim trunks in T stage to be cool with bad. Someone suddenly shouted: "can touch once?" "Going to work at ordinary times are being installed, rigorous constraint, today hardly see so many handsome boy, that of course want to let go of to play, who said the girl is bad color!" White-collar miss liu bright and clear to said with a laugh.
Benayoun is a thigh strain johan djourou hamstring problems, is. Both of them are very slight muscle problem. They can play, but will take the risk of injury. We can't let their adventure. As I told you, we will only let players fit to play.
Both of them for muscle problem short absent. About his comeback after 1 week. So they sure don't play against bolton and olympiakos game. They to tottenham's game have minimal hope recovery.
Familiar with the NvMo contest male model contest, compared with the newness. According to organizers, the male mold series have 16 history, but still can draw amazing, doubtful. "In fact male model contest held the real significance is show how to build muscle fast the Chinese men, let everybody can virile beauty with the current of the controversial" pseudo niang ', but comparing men." A staff said.
The most wonderful scene's swimsuit show, a white-collar workers hold is not to live, dressed only in a small at swim trunks in T stage to be cool with bad. Someone suddenly shouted: "can touch once?" "Going to work at ordinary times are being installed, rigorous constraint, today hardly see so many handsome boy, that of course want to let go of to play, who said the girl is bad color!" White-collar miss liu bright and clear to said with a laugh.
9/26/11
He, dressed only in pants and showed his wonderful abdominal muscle
Super Junior members before filming in the original cui new drama "Poseidon" show the strong and handsome abdominal muscle, attracts many fans of burn fat build muscle vision. He, dressed only in pants and showed his wonderful abdominal muscle.
For the TV series more than upset step "hits, had the" bang tiger "WuJiLong popularity recently, he played bullish was known as the yongzheng also don't have magic power. A few days ago, WuJiLong exposure a group photo, to insist on the man stripped to the exercise of the text, all dressed in his good muscle, to swing a fist is ZhaoZhao LaoLa posture, QuanQuan to strength.
The Poseidon cast of people who work in the determination of the original, cui after in the every day, and carry out two hours of fitness training, and strictly control diet, eventually make the shooting the drama to the perfect body. Cui attribute in the Poseidon portrayal of South Korea Marine police agent team "Poseidon" by a member of an accident forced to join together to search 9 families, with outstanding reasoning ability and keen intuition cracked many affairs.
The Poseidon "will be on 19 days late, and cui original show aired footage of strong and handsome figure will be in 20 day night" Poseidon "in broadcasting.
For the TV series more than upset step "hits, had the" bang tiger "WuJiLong popularity recently, he played bullish was known as the yongzheng also don't have magic power. A few days ago, WuJiLong exposure a group photo, to insist on the man stripped to the exercise of the text, all dressed in his good muscle, to swing a fist is ZhaoZhao LaoLa posture, QuanQuan to strength.
The Poseidon cast of people who work in the determination of the original, cui after in the every day, and carry out two hours of fitness training, and strictly control diet, eventually make the shooting the drama to the perfect body. Cui attribute in the Poseidon portrayal of South Korea Marine police agent team "Poseidon" by a member of an accident forced to join together to search 9 families, with outstanding reasoning ability and keen intuition cracked many affairs.
The Poseidon "will be on 19 days late, and cui original show aired footage of strong and handsome figure will be in 20 day night" Poseidon "in broadcasting.
9/25/11
Do your squat to exercise the waist and legs
Do at home can do push-ups, and progressive do every time do, a 3-exhaustion among 4 groups for a few minutes. Sit-ups exercise abdominal muscle. To exercise with dumbbell arm, shoulder. Do your squat to exercise the waist and legs. In addition to exercise a rest is also very important, to ensure adequate rest time fitness also is the principle, if you choose the fitness also need to develop a good life habit, assure enough nutrition supply, adequate sleep, strict training plan to achieve the desired effect. The intensity of the exercise every day to decision time. burn fat build muscle Generally speaking the fixed time of practice is more effective, want to quickly see the effect is generally an hour to an hour and a half 3. Eat of thing is very important. The main component muscle need a lot of protein, so the need to add a lot of protein supply to the body. For example: chicken breast. Beef. Eggs. And so on.
Two muscle this action strengthen muscle or two the forearm, equipment, weight can be as you progress and increase. 1) sitting on the floor, legs crossed, bending sit up straight. 2) in each hand is a the dumbbell, arms straight. 3) the two shoulder, arm bent lifting dumbbell. 4) keep a few seconds, the return to his position. Two cubits always close to the body. 5) repeating the same action, even do two groups, each group 8-10. Rest between 15 to 20 seconds. Transform only do the other side side, then change. Additional, the entire movement compact coherent dumbbells, otherwise will move back and forth don't lose the significance of this movement. French action arm muscle relaxation, fast motion, this movement to three muscle or upper arm good. Pay attention to grasp dumbbell don't loose. 1) sitting on the floor, legs crossed, bending sit up straight. 2) hands lifting his head away, and palm, slightly bent to arms within. 3) the upper arm and keep still slowly bending elbows hands below two shoulder until. Don't let the dumbbell run into his back.
4) return to his position and then repeating the same action, do two groups, and 8 to 12 times. Rest among 15 seconds. Forward this action will exercise you smooth lift the deltoid muscle, upper arm or shoulder muscles will have the same feeling. 1) double foot and shoulder are the same as wide, back straight, slightly bent knees, confirmation that you are standing straight.
2) clasped dumbbell, palm, within two to put thigh ahead. 3) microwarpdrives arms, will dumbbell towards the ceiling to and shoulder are the same as high. 4) back to in situ, even do two groups, each group 8 to 12, among 12-15 seconds. Rest Transform 1 each time do only one side. Transform 2 will lift dumbbells above his head, back to and shoulder are the same as high, repeating the same action.
Also want to eat some fruits, vegetables to supplement vitamin promotes protein absorption, can go to buy some 21 JinWei what he to supplement. Ha ha, that's it.
Two muscle this action strengthen muscle or two the forearm, equipment, weight can be as you progress and increase. 1) sitting on the floor, legs crossed, bending sit up straight. 2) in each hand is a the dumbbell, arms straight. 3) the two shoulder, arm bent lifting dumbbell. 4) keep a few seconds, the return to his position. Two cubits always close to the body. 5) repeating the same action, even do two groups, each group 8-10. Rest between 15 to 20 seconds. Transform only do the other side side, then change. Additional, the entire movement compact coherent dumbbells, otherwise will move back and forth don't lose the significance of this movement. French action arm muscle relaxation, fast motion, this movement to three muscle or upper arm good. Pay attention to grasp dumbbell don't loose. 1) sitting on the floor, legs crossed, bending sit up straight. 2) hands lifting his head away, and palm, slightly bent to arms within. 3) the upper arm and keep still slowly bending elbows hands below two shoulder until. Don't let the dumbbell run into his back.
4) return to his position and then repeating the same action, do two groups, and 8 to 12 times. Rest among 15 seconds. Forward this action will exercise you smooth lift the deltoid muscle, upper arm or shoulder muscles will have the same feeling. 1) double foot and shoulder are the same as wide, back straight, slightly bent knees, confirmation that you are standing straight.
2) clasped dumbbell, palm, within two to put thigh ahead. 3) microwarpdrives arms, will dumbbell towards the ceiling to and shoulder are the same as high. 4) back to in situ, even do two groups, each group 8 to 12, among 12-15 seconds. Rest Transform 1 each time do only one side. Transform 2 will lift dumbbells above his head, back to and shoulder are the same as high, repeating the same action.
Also want to eat some fruits, vegetables to supplement vitamin promotes protein absorption, can go to buy some 21 JinWei what he to supplement. Ha ha, that's it.
9/20/11
Lath lath how to exercise the muscle
Lath lath exercise muscles, the more need more efforts. Need more protein supplement.
Arrange exercise
The arrangement of the exercise is one of the important link of the science to exercise. Practice proves, angular should be to moderate intensity (every minutes in 130 to 160 times the heart rate between) aerobic exercise advisable, equipment, weight to the medium load (maximum strength of 50% to 80%) is preferred. Time can practice three times a week for the next day 1 times), (every 1 to 1 and a half hours. Every time practice eight to ten action, every action do 3 to 4 groups. Practice is fast a little pause, shrinkage, slow extend. A set of actions to be done continuously for 60 seconds or so, time between groups of 20 to 60 seconds, intermittent each batch 1 to 2 minutes action. Usually, each group should be able to continuous completed eight to 15 times, if each group of less than eight times the number can be appropriately reducing weight; In the last two times must use to the action, to finish to muscle stimulation is deep, "excess resume" obvious, exercise the effect is excellent.
Pay attention to safety
Strong and handsome exercise equipment have a certain weight, before and after exercise not only to prepare activities and finishing activities, and to pay attention to check the equipment installation whether firmly, in case of accidents. Exercise should pay attention to whether weight, do not do moderate strength cannot and practice. Use the barbell and other heavy equipment, someone protection. Had better be to be in professional coach, under the guidance of the exercise, so as to encourage each other, help each other and protect each other.
To lay the foundation of the
In the early stage of thin practice (2 to 3 months) best can into strong and handsome groom class learning exercise, to make the right, to grasp the system action techniques, improve physical quality. Special attention should be paid to muscle strength and endurance exercise, and gradually improve the body's ability to adapt, lay a good foundation.
The main characters of the second AnYiXuan and wu jianhao are bed scene is very impressive. It is reported, in order to in front of a camera show perfect posture, wu jianhao are fierce do exercise and swallow, the head muscles in play, urged the protein wu jianhao are western youngsters bed AnYiXuan picture of dew point pressure and a wild, a blush.
16 weeks straight championship series called "the ratings next station happiness,", because AnYiXuan heroine super conservative personality, and have to change into male leading role wu jianhao are more than once in front of the camera show meat, for show strip graces many.
To have the key point and pertinence
The thin after 2 to 3 months after exercise, physical strength will be obvious enhancement, energy will also abundant than before. At this time, should focus on training the big muscles, like pectoralis major, deltoid muscle, biceps and triceps latissimus dorsi muscles, and musculus glutaeus maximus and a quadriceps, carry momentum should adjust. In addition, the same parts of the muscle group can use different movements, different instruments to exercise, and to make the muscle contraction practice alone. Along with the muscle strength of the organization and coordination of the action, the effect of exercise will improve more and more remarkable. Usually, practice action a month and a half to two months transform again. In addition, the exercise of the spirit when (ideas) to focus on the practice parts, avoid by all means, listen to music and etc. The practice of spots muscle swelling, and full, acid, the stronger burns, exercise the effect to the more beautiful. So, insist again six months to a year, bodily form can produce significant changes.
Little other projects. Practice
The thin on strong and handsome exercise, had better join less other sports exercise, especially endurance events, such as the movement of long-distance running, play football, basketball, etc. Because these movement more energy consumption, go against the muscle growth, and will drills thinner more. In addition, usually don't do expend energy too much other activities.
Arrange exercise
The arrangement of the exercise is one of the important link of the science to exercise. Practice proves, angular should be to moderate intensity (every minutes in 130 to 160 times the heart rate between) aerobic exercise advisable, equipment, weight to the medium load (maximum strength of 50% to 80%) is preferred. Time can practice three times a week for the next day 1 times), (every 1 to 1 and a half hours. Every time practice eight to ten action, every action do 3 to 4 groups. Practice is fast a little pause, shrinkage, slow extend. A set of actions to be done continuously for 60 seconds or so, time between groups of 20 to 60 seconds, intermittent each batch 1 to 2 minutes action. Usually, each group should be able to continuous completed eight to 15 times, if each group of less than eight times the number can be appropriately reducing weight; In the last two times must use to the action, to finish to muscle stimulation is deep, "excess resume" obvious, exercise the effect is excellent.
Pay attention to safety
Strong and handsome exercise equipment have a certain weight, before and after exercise not only to prepare activities and finishing activities, and to pay attention to check the equipment installation whether firmly, in case of accidents. Exercise should pay attention to whether weight, do not do moderate strength cannot and practice. Use the barbell and other heavy equipment, someone protection. Had better be to be in professional coach, under the guidance of the exercise, so as to encourage each other, help each other and protect each other.
To lay the foundation of the
In the early stage of thin practice (2 to 3 months) best can into strong and handsome groom class learning exercise, to make the right, to grasp the system action techniques, improve physical quality. Special attention should be paid to muscle strength and endurance exercise, and gradually improve the body's ability to adapt, lay a good foundation.
The main characters of the second AnYiXuan and wu jianhao are bed scene is very impressive. It is reported, in order to in front of a camera show perfect posture, wu jianhao are fierce do exercise and swallow, the head muscles in play, urged the protein wu jianhao are western youngsters bed AnYiXuan picture of dew point pressure and a wild, a blush.
16 weeks straight championship series called "the ratings next station happiness,", because AnYiXuan heroine super conservative personality, and have to change into male leading role wu jianhao are more than once in front of the camera show meat, for show strip graces many.
To have the key point and pertinence
The thin after 2 to 3 months after exercise, physical strength will be obvious enhancement, energy will also abundant than before. At this time, should focus on training the big muscles, like pectoralis major, deltoid muscle, biceps and triceps latissimus dorsi muscles, and musculus glutaeus maximus and a quadriceps, carry momentum should adjust. In addition, the same parts of the muscle group can use different movements, different instruments to exercise, and to make the muscle contraction practice alone. Along with the muscle strength of the organization and coordination of the action, the effect of exercise will improve more and more remarkable. Usually, practice action a month and a half to two months transform again. In addition, the exercise of the spirit when (ideas) to focus on the practice parts, avoid by all means, listen to music and etc. The practice of spots muscle swelling, and full, acid, the stronger burns, exercise the effect to the more beautiful. So, insist again six months to a year, bodily form can produce significant changes.
Little other projects. Practice
The thin on strong and handsome exercise, had better join less other sports exercise, especially endurance events, such as the movement of long-distance running, play football, basketball, etc. Because these movement more energy consumption, go against the muscle growth, and will drills thinner more. In addition, usually don't do expend energy too much other activities.
9/19/11
Introduce the body parts to exercise muscles method
1, chest
(1) push-ups belong to practice, the dynamic performance introduced a kind of static sex push-ups. Do push-ups, and when the body is going to fall how to build muscle fastto the chest, touching the ground chest big muscle extreme taut, keeping the static posture 8 to 10 seconds or for a long time, and then relax.
(2) facing the wall, two arms stand before, with your finger tip will smooth lift touch and not touch the wall for degrees. The whole body straight, on the front, two palms up front wall, the fingertips. Elbow flexion, upper arm and forearm into 90 degree Angle, upper body strength close to wall, two arms keep elbow flexion pose the upper part of the body, make the body not shored up against the wall, chest big muscle extremely tight, keeping the static posture 8 to 10 seconds or for a long time, and then relax.
2, back
Standing or sitting position, hands on his hips, latissimus dorsi take up, open to the side, keeping the static posture 8 to
And in order to model perfect posture, wu jianhao are to go to the gym every week 3 times, each time running and weight training half and half hour, swimming 3 times each 1 hour, at ordinary times will be in home in abdominal muscle training. In addition, he also control diet, don't eat of starch, dinner and meat and vegetables every day, only for more crazy 8 a protein push muscle.
About two people's second bed scene, in the face of western youngsters, with only a towel wrapped body, hip line and 6 piece of abdominal muscle obvious obviously, when this happens, AnYiXuan said: "the take up less nervous, as long as is strong lips, but because wu jianhao are naked, and upper body wrapped towels only he touched my thigh, so is still a little embarrassed."
3, leg
(1) half a squat, thigh, upper body as far as possible and keep level perpendicular to the ground, two arms arms in his chest, quadriceps extremely tight, to keep this posture 8 to 10 seconds or for a long time, and then relax.
(2) the sitting position, tiptoe chooses the ground, as far as possible, three lift heel calf muscle extremely tight, to keep this posture 8 to 10 seconds or for a long time, and then relax.
4, neck
(1) two open, ten feet natural arms in the head, smooth force head forward pressure, neck is below to the appropriate resistance, don't let hand head down. To keep this "posture toward" 8 to 10 seconds or for a long time, and then relax.
Practice, should hold out a bosom to receive an abdomen, shall not hunchbacked.
(1) push-ups belong to practice, the dynamic performance introduced a kind of static sex push-ups. Do push-ups, and when the body is going to fall how to build muscle fastto the chest, touching the ground chest big muscle extreme taut, keeping the static posture 8 to 10 seconds or for a long time, and then relax.
(2) facing the wall, two arms stand before, with your finger tip will smooth lift touch and not touch the wall for degrees. The whole body straight, on the front, two palms up front wall, the fingertips. Elbow flexion, upper arm and forearm into 90 degree Angle, upper body strength close to wall, two arms keep elbow flexion pose the upper part of the body, make the body not shored up against the wall, chest big muscle extremely tight, keeping the static posture 8 to 10 seconds or for a long time, and then relax.
2, back
Standing or sitting position, hands on his hips, latissimus dorsi take up, open to the side, keeping the static posture 8 to
A part of exercising at least to a muscle
10 seconds or for a long time, and then relax.And in order to model perfect posture, wu jianhao are to go to the gym every week 3 times, each time running and weight training half and half hour, swimming 3 times each 1 hour, at ordinary times will be in home in abdominal muscle training. In addition, he also control diet, don't eat of starch, dinner and meat and vegetables every day, only for more crazy 8 a protein push muscle.
About two people's second bed scene, in the face of western youngsters, with only a towel wrapped body, hip line and 6 piece of abdominal muscle obvious obviously, when this happens, AnYiXuan said: "the take up less nervous, as long as is strong lips, but because wu jianhao are naked, and upper body wrapped towels only he touched my thigh, so is still a little embarrassed."
3, leg
(1) half a squat, thigh, upper body as far as possible and keep level perpendicular to the ground, two arms arms in his chest, quadriceps extremely tight, to keep this posture 8 to 10 seconds or for a long time, and then relax.
(2) the sitting position, tiptoe chooses the ground, as far as possible, three lift heel calf muscle extremely tight, to keep this posture 8 to 10 seconds or for a long time, and then relax.
4, neck
(1) two open, ten feet natural arms in the head, smooth force head forward pressure, neck is below to the appropriate resistance, don't let hand head down. To keep this "posture toward" 8 to 10 seconds or for a long time, and then relax.
Practice, should hold out a bosom to receive an abdomen, shall not hunchbacked.
9/15/11
In front of the upper arm raised is biceps
Basic action: 1, two arms for, this movement can stand also can sit, positive and negative DuoZhong method is dumbbell, the barbell. Two upper arm must be tight post two axillary, using the biceps the strength of the contractions make two tactics to chest try to bend. 2, backhand narrow pull-ups, is also is using biceps contraction of the power to the purpose of the exercise. (practice six groups, and 12-15 times).
Triceps muscle
Behind the upper arm raised is triceps muscle. Practice triceps muscle can make your arm muscle line is clear. Basic action: 1, have positive and negative hold two movements, the face up flat on wide stool, both hands and shoulder are the same as wide, hold the barbell, then lift on to elbow for protection, slowly bending to the head, and then back with triceps muscle contraction force to restore the bar in situ. (practice six groups, and 12-15 times).
Deltoid muscle
The shoulders of muscle is deltoid muscle, divided into bundle, before the bundle, and of. Basic action: 1, former beam, hand dumbbell or barbells, hold out in front from and shoulder are the same as wide, and raise the arm, make the arms and smooth lift before body into 90 degrees (practice six groups, and 12-15 times). 2, the mediate, hold in the arms side and dumbbells levelly obeying up from two side to the head. (practice six groups, and 12-15 times). 3, of allowable holding the barbell, as are the same as wide, the bar on the neck, arms outstretched push up the barbell up, then slowly bend arms, neck shoulder in the barbell after in situ. (practice six groups, and 12-15 times).
After b502 ~ 3 months after exercise, physical strength will be obvious enhancement, energy will also abundant than before. At this time, should focus on training the big muscles, like pectoralis major, deltoid muscle, biceps and triceps latissimus dorsi muscles, and musculus glutaeus maximus and a quadriceps muscle, carry momentum should adjust. In addition, the same parts of the muscle group can use different movements, different instruments to exercise. Usually, practice action a month and a half to two months transform again. In addition, the exercise of the spirit when (ideas) to focus on the practice parts, avoid by all means, listen to music and etc. So, insist again six months to a year, the figure will happen significant changes.
Training should pay attention to the following:
1. To do warm-up exercises
2. Don't just practice themselves interested in muscle: pay attention to the full exercise body every muscle, not "ChanDaYi", otherwise not only can not reach the purpose of strong and handsome figure, it will LianChu deformity.
Abdominal muscle
Lumbar muscles is difficult to practice muscles, to much. Basic action: 1, the inclined plate sit-ups, this movement is no longer much said. 2, supine lift a leg, lie low on benches, through live stool head, with lumbar abdomen power the contraction of the feet up the body after bending. Three, two head on, lie low is on the bench, upper arm and legs were unbend, ZhiBei swing to the hips for protection, and his legs and at the same time to fold, hands to touch the lift on tiptoe. 4, neck after the bar bow, and weight on the neck, then slowly put before the body and legs down into 90 degrees, and then use the waist strength in situ recovery. (practice how to build muscle fast six groups, and 12-15 times).
Thigh muscle
Basic action: 1, neck after weight squats, bear the bar in the shoulder, two feet to open and shoulder are the same as wide, deep breathing, then squatted and quadriceps power up. (practice six groups, and 12-15 times). 2, the inter-relationships weight squats, extract the barbell in chest, slowly kneeling position clavicle squat down to size leg close folding so. (practice six groups, and 12-15 times). To increase the load, can be in heel pad a 5-6 centimeters of brick or wood.
Triceps muscle
Behind the upper arm raised is triceps muscle. Practice triceps muscle can make your arm muscle line is clear. Basic action: 1, have positive and negative hold two movements, the face up flat on wide stool, both hands and shoulder are the same as wide, hold the barbell, then lift on to elbow for protection, slowly bending to the head, and then back with triceps muscle contraction force to restore the bar in situ. (practice six groups, and 12-15 times).
Deltoid muscle
The shoulders of muscle is deltoid muscle, divided into bundle, before the bundle, and of. Basic action: 1, former beam, hand dumbbell or barbells, hold out in front from and shoulder are the same as wide, and raise the arm, make the arms and smooth lift before body into 90 degrees (practice six groups, and 12-15 times). 2, the mediate, hold in the arms side and dumbbells levelly obeying up from two side to the head. (practice six groups, and 12-15 times). 3, of allowable holding the barbell, as are the same as wide, the bar on the neck, arms outstretched push up the barbell up, then slowly bend arms, neck shoulder in the barbell after in situ. (practice six groups, and 12-15 times).
After b502 ~ 3 months after exercise, physical strength will be obvious enhancement, energy will also abundant than before. At this time, should focus on training the big muscles, like pectoralis major, deltoid muscle, biceps and triceps latissimus dorsi muscles, and musculus glutaeus maximus and a quadriceps muscle, carry momentum should adjust. In addition, the same parts of the muscle group can use different movements, different instruments to exercise. Usually, practice action a month and a half to two months transform again. In addition, the exercise of the spirit when (ideas) to focus on the practice parts, avoid by all means, listen to music and etc. So, insist again six months to a year, the figure will happen significant changes.
Training should pay attention to the following:
1. To do warm-up exercises
2. Don't just practice themselves interested in muscle: pay attention to the full exercise body every muscle, not "ChanDaYi", otherwise not only can not reach the purpose of strong and handsome figure, it will LianChu deformity.
Abdominal muscle
Lumbar muscles is difficult to practice muscles, to much. Basic action: 1, the inclined plate sit-ups, this movement is no longer much said. 2, supine lift a leg, lie low on benches, through live stool head, with lumbar abdomen power the contraction of the feet up the body after bending. Three, two head on, lie low is on the bench, upper arm and legs were unbend, ZhiBei swing to the hips for protection, and his legs and at the same time to fold, hands to touch the lift on tiptoe. 4, neck after the bar bow, and weight on the neck, then slowly put before the body and legs down into 90 degrees, and then use the waist strength in situ recovery. (practice how to build muscle fast six groups, and 12-15 times).
Thigh muscle
Basic action: 1, neck after weight squats, bear the bar in the shoulder, two feet to open and shoulder are the same as wide, deep breathing, then squatted and quadriceps power up. (practice six groups, and 12-15 times). 2, the inter-relationships weight squats, extract the barbell in chest, slowly kneeling position clavicle squat down to size leg close folding so. (practice six groups, and 12-15 times). To increase the load, can be in heel pad a 5-6 centimeters of brick or wood.
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