Is there any way to practice arm and chest muscles Jian You Zatan - Forum strongest bodybuilding , f

there any way to train the arm muscles and chest???



a complete fitness program should include food (food), training (training), sleep (sleep) three areas, and training from cardio, strength, flexibility of three main parts. I give the training program is: Start with 5-10 minutes of aerobic warm-up time, and finally with 5-10 minutes stretching to relax, the middle 40-50 minutes of strength training. Strength training are: 1) Back: chin-up (anterior down); 2) Chest: Flat bench press (seated bench press); 3) legs: barbell squat (squatting Smith); 4) shoulder : elected barbell (dumbbell elected); 5) arm: barbell curl (dumbbell curl); 6) abdomen: sit-ups (supine leg raise). Training Note: training three times a week,journal, day, each time about 1 hour, training the body, each part of an action, the action brackets back, an action three groups, each 8-12 times, between action and action interval of 2 minutes, the interval between the groups for 30-60 seconds, forced expiratory, relaxed breathing, movement should be steady to slow. Must gradually increase the weight to increase the resilience of the muscles, which respond to training. Regulate the use of free weight training equipment. This allows the muscles against the force of the play equipment generated a better response. Because it allows more muscles can participate in the movement. Do the action, whether it is raised or down, should control the action, so that you can concentrate hard to avoid leveraging. Diet: frequent meals, adequate intake of eggs, milk and meat. Daily recipes for: moderate protein, low fat, high carbohydrate content. Three major nutrients ratio should be 25:20:55 or so. Bread, noodles, rice and other staple foods and potato, oats, potatoes and other carbohydrate content is very high, as a first choice. Increase muscle protein is the most important source of nutrition, fitness trainers protein intake should be mainly non-fat or low-fat foods such as skim milk, egg white, fish, skinless poultry, steaks and so on. Sleep: the best get enough sleep eight hours every night, then take a nap at noon if time can be 30 minutes. By the way, training time as far as possible in the afternoon to evening hours, because the human body in physical strength and flexibility of this time period are at best. Finally, I wish you an early fitness success! Increased muscle mass of 14 big secret: great weight, low reps, multiple sets of numbers, long displacement, slow speed, high density, cognitive consistency, peak contraction, continuous tension between the two groups to relax, more training large muscle groups, training consumption of protein, rest 48 hours, rather light not false.

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