肌肉发达法（Muscular method）.docVIP

肌肉发达法（Muscular method） Aerobic exercise: running, jumping, swimming, anaerobic exercise: if there is no condition to do push ups at home, you can practice the pectoralis major muscle and triceps, deltoid and trapezius; supine abdominal training can do; squat, can practice the thigh muscles; toes (toes straining to lift up the body) you can practice the calf muscles. Aerobic exercise combined with anaerobic exercise. Usually eat more high protein foods, such as: eggs, milk, meat, fish and so on. The arm is mainly the small arm and biceps, triceps, deltoid muscle four parts. The main pulling biceps, 1, you can use the big arm dumbbell bent on it, do not put in the end of the extension, let two muscles always force, and you can use warzeneggers method, a good name is a 21 gun salute, is in your doing dumbbell arm. And, because from the straight to bend a total of 180 degrees, you can be divided into three steps, the first step is 90 degrees below 7, second steps above 90 degrees 7, third, 180 of 7, according to the weight of the dumbbell can you determine the number of. 2, in a single Kangshang chinning. The triceps is the main push, push ups, 1; 2, 3, bench press, on the parallel bars do arm flexion and extension; 4, neck arm dumbbell arm bent. In doing the above movement, you can practice the small arm, hand dumbbells, increase grip strength. Deltoid, anterior, middle, and posterior three. Before the beam do push ups and bench press can be trained to; in the beam, grabbed the dumbbells, hanging on both sides of the legs, and then do a 90 degree flat up repeatedly; after the beam, single hand dumbbell, body bent forward 90 degrees, lift the arms over backwards, repeatedly. Every time do anaerobic exercise muscle soreness, remember not to do every day, every time you do aerobic exercise is to try to damage your muscles, then with enough time and nutrients to repair damaged muscle tissue, it is done in your muscles when anaerobic exercise rest long. Scientific fitness w