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.

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

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.