The man increases the plan of building up body of one week of the skin

The man increases the plan of building up body of one week of the skin
Have all over even muscles, it is every man's dream. But there are some very thin and very thin people, smiling fits " sparerib man " ,Thin thin sparerib in fact very much difficult to become in man " The burly chap " Strong man. But the sparerib man should keep one suits of muscle lines, there is much hope, should pay attention to the methods of movement and exercise...The editor recommends:Man form musclesThe strong man's required course of building up body of one week
The male one increases the skin and builds up body and plans around the arm, the shoulder, the chest, the back, belly, the thigh, the main position of the body of shank is come to train. Each position has the muscles corresponded to respectively to wrap up, now list the muscles that will be trained during following month:
1.Arm- Bicipital muscle of arm and the upper arm's triceps
2.The shoulder - skin of shoulder prenex, a bunch of skin in the shoulder
3.The chest - upside of pectoralis major, the side of China
4.Back- Latissimus dorsi and skin of oblique side
5.Belly- Upper abdomen and lower abdomen
6.Thigh- Four heads of skin of strand
7.Shank- Flounder's skin and sura skin
In the listed above muscle with pectoralis major, latissimus dorsi, abdominal muscle and area of the muscle to lie in shank largest, also the strongest, it is all foundations and guarantee of shouldering a heavy task and training. .
First day:
Warm up for 10 minutes at first, can choose to ride the fixed bicycle or take 8 minutes on the race apparatus quickly, then the chest to training, it is the draw sports of 15 seconds that the backs and shanks are long while carrying on 3, make muscles open movably completely.
1.The dull and stereotyped dumb-bell poaches and pushes 2 groups 12-15 times of each group, have a rest for one minute among the groups
2.Dumb-bell squat 2 each 12-15 deeply, have a rest 1 minute among the group
3.Draw 2 groups 12-15 times of each group under the position of sitting of the apparatus, have a rest for one minute among the groups
4.Lie supine 12-15 times of each group of 2 groups of belly of roll, have a rest for one minute among the groups
The above it is first training that want all weighted exercise that make in the lesson, pay attention to, when there is rest of one minute among the groups must need, carry on the intersection of goal and the intersection of draw and sport of muscle, adjust breath at the same time, will do a good job of recovery and preparation for the exercise of the next group as soon as possible. The first movement trains the muscles of the middle part of pectoralis major, four heads of skin of strand of the second training shank, it draw training outside to latissimus dorsi that is can effective under apparatus position of sitting,and roll belly can train and get lying supine last by belly by on close to by the positions of thorax. All exercises are finished within 20 to 30 minutes. Do the training that the slight aerobic training of 10 minutes finished the first lesson afterwards.
The next day: Have a rest

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