SIXPACK
usually there are two kinds of people desire the stomach muscle strain, one would like to establish stomach just so visible that both want to sixpack stomach flat but has only abdominal muscles strong. people have a sixpack not necessarily have a strong stomach muscles, so may be hard to say but not strong.
Sit up is the best way to establish the stomach without equipment but also an important stage because not every situp strong do as much as 20 directly, especially multiplied several times, beginners should do peregangan first place when the new Sit-up begins with Hobbes, for example 5 times and after three days new 8 or 10 times. remember to never impose your muscles, muscle injury or when it will be torn as to time. most beginners I do Sit-up portion of the excess should even get the stomach muscles loose and even seen as bloated and will be difficult to get a sixpack dambaannya.
2 kinds of Sit-up:
1. Sit up warming: namely Sit up impromptu napas rules, and only quick work outside muscle strain, usually attach to the body in the form of sixpack.
2. Sit up in the muscles: Sit up with the rules and rhythm napas's work strain in the muscle and organ in the body. usually for sports such as thai box, kateda, Fighting free, and most major health. strengthen the organs and sexual endurance. and others.
I 178cm 65kg
I was ngebikin six pack easy. I need equipment apa2. Just sleeping pad. I succeeded, my pack of six.
Langkah2nya:
1. Sit UP each nation's sleep before bed, 20 x 6 (I often participate in fitness certainly going)
2. Push up each nation's sleep before bed, 20 x 6 (a breast form, just as I'm a six pack chest but I kebentuk)
20 x 6 mean 6 sessions calculations 20
Each session interval intermittent Sit up and hold a push-up
Each session in selingi rest more than 5 minutes
And do not forget drinking water, which often many, Important!
Sit up for in muscle have the same movement with the Sit up normal only in iringi with the rules napas a regular rhythm, with the rules napas this is not only in the abdominal muscles are strong but also back and side. how easy it:
Sit start gesture made up as normal, place the supine Answers on the back of the head and tenangkan mind.
napas set so that when the interest napas count is 7 and hold for 2 seconds to pull into the stomach in a little after 7 dispose of the count.
napas after the regular pull napas 7 after the count and then hold it up slowly so that the smell knee (if capable) and then again after the sprawl slowly absolutely new sprawl dispose napas 7 count, do this 5 times for the first try. and the number of situp be appropriate capabilities. I remember during the pull-n napas must dispose benar2 7 when the count because the effect will be a little ragged headache.
after that do the leg Sit up Rise (position V) with the same rules napas.
study withhold napas well with the count sometime in the segment is same mengahadap glass so that you know your neck muscle tense and not earned during the arrest napas you can talk as usual.
survivors try
usually there are two kinds of people desire the stomach muscle strain, one would like to establish stomach just so visible that both want to sixpack stomach flat but has only abdominal muscles strong. people have a sixpack not necessarily have a strong stomach muscles, so may be hard to say but not strong.
Sit up is the best way to establish the stomach without equipment but also an important stage because not every situp strong do as much as 20 directly, especially multiplied several times, beginners should do peregangan first place when the new Sit-up begins with Hobbes, for example 5 times and after three days new 8 or 10 times. remember to never impose your muscles, muscle injury or when it will be torn as to time. most beginners I do Sit-up portion of the excess should even get the stomach muscles loose and even seen as bloated and will be difficult to get a sixpack dambaannya
I mw c Sit up, so I better hands blakang head that beratny totally came to a bukanny k blakang and so lift the front perutny more kerasa, I lift my mw half profit terrified of speaking to groups hope they meet beginners Answers was just d blakang I kebentuk ud Maybe the new standards half profit lift see terrified of speaking to groups ngencengin though I (hohohoho), I flat stomach lo ud c ngebentukny sizable easy origin latian routine every day would kebentuk (dg set of standards 3-5 count 10-20 times each set) of six packs easy precisely opposite of the chest muscle's wing must have the instruction alat2 fitness (aplg wing muscles behhh the presses hard mw gedeinny T_T ngebentuk c gedeinny that I can u>. <)
Her body was kayaking I have it but I Sit up banyak2in warming (thread miles, bike or flee is the most cepet)'s ngebakar fat n kurangin smell food portions have exaggerated "but I eat fruit vegetables ..
Previously, I know I still bellies now folded flat or younger? If I still feel fed to suggest cardio exercise is just fled threadmill such as the first (and I like fitness), pool, bike, etc..
So if it is missing the fat can be resumed with a new exercise tips below to form SIX PACK you,
Sit up
Training to the top of the stomach muscles
Sit on the mattress / carpet and tekuklah feet, if the practice Sit ups BENCH kiss goodbye her dream feet on the places available. Silangkan hands in the chest
Tighten the stomach, then down to the lower body, hold briefly, then returned to its original position.
Do not make a movement back to touch the floor / BENCH.
Do with the slow movement and controlled.
When the initial position to return to the stomach muscles are still feels the pressure and stomach muscles in the body position when approaching the thigh.
For cents repetition can try 15-50 times depending on how much power worry for the set but I did not do too much.
"If it still feels too light, can be added to the burden of worry, but not heavy weight, vomiting nter again ...."
Leg raises
Training for the lower abdominal muscles
This is usually the most tired and dejected, but just how calm, although tired maximum results also explain .., how:
Berbaringlah the bench / floor flat and hold hands at the end of the bench behind you, or if the place of being behind the waist or behind the head. With legs slightly bent position, lift the feet so that form 45 degree angle.
Hold briefly and then slowly return to its original position.
http://resim.forumneuro.com/
Side to side
Training for the side of the abdominal muscles
Founded by strapping his hands holding the dumbbell.
Position in the straight side of the body.
Slowly move the body to the left side of the stomach muscles to feel the pressure. Hold briefly, return to the initial position.
Slowly move the body to the right side of the stomach muscles to feel the pressure.
Back to the start position.
When the body moves to the side guard to keep the body upright and do not bend or incline to the front.
"Be careful not too tired, and avoid the burden is too heavy, because if too heavy can cause injury to the waist."
Do stomach exercises more than three times a week without training and other expenses on a diet with calorie and nutrition balance.
And I remember it so seriously, it must avoid fatty foods and perbanyak eat fruits and vegetables.
The pattern in fitness, whether there are variations in the menu every day / monoton in consuming eggs, rice, soybean dsbnya and pantangannya.
ONCE requested info Menu, in addition to additional ways mengolahnya (complementary supplement) such as L-min in the ritual fitness
nambah one another well, I obat2an sold at a fitness place that has the side effect does not (make a short muscular body without much sweat)?
Salam Tae Kwon, Haikk!
Seen from your 175cm high and weight 68 kg you are not including people fat, in fact, ideally for you is 69kg - 73kg.
Lank after feeling I Luv BOOBS training there, I was also a natural first when I was active in the world persilatan: D
Because when we exercise the body charged elastic and vivacious, a different case with a fitness or lift the burden, where we feel our body and contains large increases.
If it mengnginkan athletic body that you see from latihannya sufficient, because the actual exercise can also get them to form a more athletic body, the problem may exist in the Feed your nutrition.
Try to consume foods high protein and carbohydrate or practical if you want to be replaced with milk supplements, which are now many in the market. If it Hobbes you are still not satisfied with the situation I suggest you take up fitness, especially when your background is expected and supported by a proportionally high, usually ciri2 people will experience a rapid increase and changes in the body when the fitness .
Weight fluctuates is reasonable, be roughly the body is like a shelter meat, fat and water. For example, the body of our lack of energy during exercise will retrieve the body from fat, the body's water shortage will retrieve the body of fluid.
You can be proved with the weigh before and after exercise will no difference.
There are also some factors affecting one of the tempo of rest, lack of sleep can cause weight down, especially if i was alcohol and cigarettes, dying can be thin later ..
Conclusions from me, keep your body get enough nutrition, enough rest and keep sport, though his body added seep ...
Sir Ken was,
Sit-up work to strengthen and build abdominal muscles, not burn / dispose of fat in the abdomen. So, if Sit-ups doank without any cardio exercise useless, except packing drugs.
You enjoy Sit-ups 100an/hari is very good if supplemented by other latihan2 such as Jogging, swimming, threadmill, etc..
Sit-ups without cardio exercise will only cause the stomach muscles hard, but still the fat nempel.
And do not forget, eat less fatty food.
Ok bro ... hopefully quick trim bellies though goyangnya added strong ...
day 1 / 2 plates? gosh can I'm fainting; I have an eating buah2's bro .. Kaga, being satisfied, but I tembem .. n soy milk .. he bless
I want to ask me how though I eat very little experience drinking milk ok2 a new 2 month starting this fitness ...... ajarin wanted Tinggiku 169 weight 58 kg
Options are good you want to participate in fitness, but before I know for 2 months participate in fitness is whether there is an increase in body weight you ..?
If there is, Forward ... If there is not, you can try some simple tips on the following:
Food pattern.
Increase your eating patterns in the food that contains carbohydrates such as red rice, wheat, potatoes and are also foods that contain protein such as kacang2an, chicken breast, beef, egg white, etc. by the time the 2 - 3 hours with only portions that are .
And a word to process food with boiled or roasted, if you like the fried Use olive oil.
This is the time they need discipline and a sizable cost, but the result will surely satisfy.
If you do not like the manner hassle and ribet that you can replace it with the addition of milk weight, local products now also have some thin. You know the ads are going "where emaciated Odd ....."
If the products to the outside you can choose "Massive Whey Gainer" from Ultimate Nutrition or "N-Large" from Prolab, kedua2nya very good, you can get in tempat2 fitness or pharmacy that sells supplements.
Or if they want online can also, please click on the www.binaraga.net
Training Pattern
Try to exercise with a duration of 45 - 60 minutes a day, do not try to exceed that, this is useful to prevent your body from
"over training" that will hinder the development of muscle mass you.
Latihannya schedule can be 3 times a week with a 1-day break in each session latihannya.
If you later weight is ideal, you can adjust the new pattern of training to a higher again ....
And do not forget, istirahatlah enough, because basically our bodies contain "growth hormone or growth hormone, which helps to stimulate muscle growth, this hormone can be increased if supported by the sports regular, balanced nutrition and adequate rest. In the performance of these hormones will go down if the body is less of rest, nutrition, especially tired of thinking or stress. So stretch your training with relax, and enjoy the full enthusiasm.
Hopefully help, and the survivors try ...
I .... fitness I only wanted the body shape ... but can overestimate body ... But I, for example your fitness and your muscles grow so your body will be automatically called (bro correct arthas it?) I would draw a thick ...
The core question of the unreleased Conainer is "to add weight in a healthy"
That needs to be said here is that digaris bawahi which is "a healthy," we can see now so many ways to add weight ranging from alternative medicine where the taste of food if you drink you will tembem cheek, milk 'market' where many people are allergic and diarrhea because it does not hold, there is also a lot of dinner, but fat is fat bellies only: D, and many more others.
Adding weight is a healthy increase in muscle mass without adding fat, and even reduce the rate of fat in the body. The body has muscles that will contain bold and visible and contain the plump, may your body can distinguish the body with pig horse, you certainly know the difference ..
One of the most effective way to increase muscle mass is by way of exercise, especially fitness, sports such as Jogging, swimming, bicycle is also good only your muscles are trained to focus less, so many people when fitness is the most comprehensive sports other than swimming , Where all the muscles can be trained to the maximum.
Besides you train the muscle, like plants that require fertilizer as well as our muscles, protein, is the fertilizer that is needed by the muscles to grow, sumber2 protein may already know all the people like, eggs, meat, kacang2an, milk (especially those containing amino acids ) And many more others.
It may also be a fitness drink weight gainers (milk) alias suplemen2 make raising body, but this must be a fitness .... I was wrong to brand prolab weight gainernya was drunk before the fitness (4 spoons of prolab) and before bed (4 also spoons)
I menebalnya your fitness may be a little more time but once your body so garis2 muscle lgs clearly visible ... Calgary out of my bloated body may be more cepet so hard but garis2 auto discharge (hix2)
Shanji bro bro Container and different body type, so latihannya not be the same. For people who tend to earn fat practice with the repetition of the high and low set, and be cardio training, while for the lanky vice versa.
Training streamline abdomen
This is the movement of various classic that has proven its success and the stomach muscle strain. You can try.
BENCH Crunch
Beginner level: lie, back in the bottom of the stick floor, both arms disilangkan in the chest, lift both feet on the seat, thigh perpendicular to the floor. Embuskan napas, and lengkungkan and head back to the top of the front of the spine still attached to the bottom floor. Try to position the head with the back. Hold some time, then return to the initial position.
Secondary level: do the basic movement of both palms on the back of the head, fingers are not mutually binding, elbow to the front.
Advanced Level: Perform basic movement, the second legnan in the back of the head, the second day sideways.
Tip (tingatkan to the middle and advanced): Lengkungkan and hold your head with both hands to avoid neck injury.
Reverse curl
Recumbent, leg so knee ditekuk are in a position perpendicular to the floor. Relaks arm on the side of the body, palms facing down. Slowly, lift the pelvis a few centimeters, so that the second knee shoved toward chest. Back to its original position, and repeat.
Tip: When the pelvis, konsentrasikan all your thoughts on the work abdominal muscles. Move your knees slowly, so it does not float and bump chests.
Advanced Level: Add a light load in the foot circle.
With the trunk curl Twist
* Recumbent, ditekuk knee, shoulder flaring. Sets foot on the floor. Ditekuk arm, the second day sideways, teapak hands in the back of the head.
* Embuskan napas, lift the shoulder of the DNA back, turn to the side. Centralizing play this movement at the top of the stem of your body, do not push your shoulder and elbow to the front. Back to its original position.
* Lift the back part of the body, and to play a different direction. Make a criss-cross. One lap on the second side of one reptisi.
* Tip: Pull your stomach in the body simultaneously with the top and hold the head in the neutral position so your chin is not pressing to the chest.
Double Crunch With Twist
* Recumbent, the second leg lifted until the foot is in the air, bending both knees slightly to excess pelvis.
* Palms in the back of the head, the second angle to the side.
* Lift head, shoulders, and back to the top of the direction of the future. At the same time, lift the pelvis to deliver both knees to the chest.
* Hold, then continued with the play one shoulder and elbow to the knee, which opposed. Back to its original position, and repeat the lift and rotate the shoulder and elbow to the knee, which opposed. One lap to the left knee and right equivalent to one reptisi.
Down and Under Twist
* Recumbent, to the left knee ditekuk, on the floor. Place your right foot circle on the left knee feet.
* The right hand slightly below the right knee, elbow ditekuk little hands. Left hand on the back of the head, elbow to the front.
* Hembuskan napas while the head, shoulders and torso straight to the top of the front. At the top position, push the left elbow to the bottom of the right arm, pointing to the right pahan.
* Back to posis early, and then repeat. Reptisi do all in just one side. Change the position of feet and hands and do reptisi for the other side.
Leg Press
* Recumbent, the two sets of arms on the floor and straight in the body with the flat side facing down.
* Lending to the top of the second leg, perpendicular to the pinggul, with a knee ditekuk leads to the chest.
* Lift the pelvis up to several centimeters from the floor and Align the feet.
* Back to its original position with a second back bend your knees. Do not allow the feet to fall below 45 degrees beyond the angle between the thigh and pelvis. Then repeat.
* Advanced Level can do this by adding a burden on foot circle with the weight adjusted to the ability.
Note:
1. Including the beginner level is the same one if you do not have been the formation of muscle or joined in the fitness program, the training, but no longer at least 6 months or more; dlam the healing of spinal problems or pregnancy.
Exercise is recommended that: No.1 (original position), number 2 and 5.
Set and reptisi: do one set that consists of 10 reptisi in slowly for each exercise. Rest 15 to 20 minutes for each exercise. Make 3 days a week.
2. Secondary level, if you have begun the formation of muscle or aerobic exercise classes two or 3 days in a week time in 6 months or more.
Training must be done: No.1 (middle-level positions) 2,3,5,6.
Set and reptisi: do two sets each of which consists of 10 reptisi with a time of rest for 10 seconds on the during the set. Make 3 days a week.
3. Advanced level, if you follow the program has been the formation of muscle 3 to 6 days a week within 6 months or more.
Exercise is recommended that: All the exercises.
Set and reptisi: 3 sets, each consisting of 10 reptisi. Do 3-4 days a week.
Tip training in general:
When mengontraksikan stomach, focusing only on the mind napas important and interesting in the stomach.
usually there are two kinds of people desire the stomach muscle strain, one would like to establish stomach just so visible that both want to sixpack stomach flat but has only abdominal muscles strong. people have a sixpack not necessarily have a strong stomach muscles, so may be hard to say but not strong.
Sit up is the best way to establish the stomach without equipment but also an important stage because not every situp strong do as much as 20 directly, especially multiplied several times, beginners should do peregangan first place when the new Sit-up begins with Hobbes, for example 5 times and after three days new 8 or 10 times. remember to never impose your muscles, muscle injury or when it will be torn as to time. most beginners I do Sit-up portion of the excess should even get the stomach muscles loose and even seen as bloated and will be difficult to get a sixpack dambaannya.
2 kinds of Sit-up:
1. Sit up warming: namely Sit up impromptu napas rules, and only quick work outside muscle strain, usually attach to the body in the form of sixpack.
2. Sit up in the muscles: Sit up with the rules and rhythm napas's work strain in the muscle and organ in the body. usually for sports such as thai box, kateda, Fighting free, and most major health. strengthen the organs and sexual endurance. and others.
I 178cm 65kg
I was ngebikin six pack easy. I need equipment apa2. Just sleeping pad. I succeeded, my pack of six.
Langkah2nya:
1. Sit UP each nation's sleep before bed, 20 x 6 (I often participate in fitness certainly going)
2. Push up each nation's sleep before bed, 20 x 6 (a breast form, just as I'm a six pack chest but I kebentuk)
20 x 6 mean 6 sessions calculations 20
Each session interval intermittent Sit up and hold a push-up
Each session in selingi rest more than 5 minutes
And do not forget drinking water, which often many, Important!
Sit up for in muscle have the same movement with the Sit up normal only in iringi with the rules napas a regular rhythm, with the rules napas this is not only in the abdominal muscles are strong but also back and side. how easy it:
Sit start gesture made up as normal, place the supine Answers on the back of the head and tenangkan mind.
napas set so that when the interest napas count is 7 and hold for 2 seconds to pull into the stomach in a little after 7 dispose of the count.
napas after the regular pull napas 7 after the count and then hold it up slowly so that the smell knee (if capable) and then again after the sprawl slowly absolutely new sprawl dispose napas 7 count, do this 5 times for the first try. and the number of situp be appropriate capabilities. I remember during the pull-n napas must dispose benar2 7 when the count because the effect will be a little ragged headache.
after that do the leg Sit up Rise (position V) with the same rules napas.
study withhold napas well with the count sometime in the segment is same mengahadap glass so that you know your neck muscle tense and not earned during the arrest napas you can talk as usual.
survivors try
usually there are two kinds of people desire the stomach muscle strain, one would like to establish stomach just so visible that both want to sixpack stomach flat but has only abdominal muscles strong. people have a sixpack not necessarily have a strong stomach muscles, so may be hard to say but not strong.
Sit up is the best way to establish the stomach without equipment but also an important stage because not every situp strong do as much as 20 directly, especially multiplied several times, beginners should do peregangan first place when the new Sit-up begins with Hobbes, for example 5 times and after three days new 8 or 10 times. remember to never impose your muscles, muscle injury or when it will be torn as to time. most beginners I do Sit-up portion of the excess should even get the stomach muscles loose and even seen as bloated and will be difficult to get a sixpack dambaannya
I mw c Sit up, so I better hands blakang head that beratny totally came to a bukanny k blakang and so lift the front perutny more kerasa, I lift my mw half profit terrified of speaking to groups hope they meet beginners Answers was just d blakang I kebentuk ud Maybe the new standards half profit lift see terrified of speaking to groups ngencengin though I (hohohoho), I flat stomach lo ud c ngebentukny sizable easy origin latian routine every day would kebentuk (dg set of standards 3-5 count 10-20 times each set) of six packs easy precisely opposite of the chest muscle's wing must have the instruction alat2 fitness (aplg wing muscles behhh the presses hard mw gedeinny T_T ngebentuk c gedeinny that I can u>. <)
Her body was kayaking I have it but I Sit up banyak2in warming (thread miles, bike or flee is the most cepet)'s ngebakar fat n kurangin smell food portions have exaggerated "but I eat fruit vegetables ..
Previously, I know I still bellies now folded flat or younger? If I still feel fed to suggest cardio exercise is just fled threadmill such as the first (and I like fitness), pool, bike, etc..
So if it is missing the fat can be resumed with a new exercise tips below to form SIX PACK you,
Sit up
Training to the top of the stomach muscles
Sit on the mattress / carpet and tekuklah feet, if the practice Sit ups BENCH kiss goodbye her dream feet on the places available. Silangkan hands in the chest
Tighten the stomach, then down to the lower body, hold briefly, then returned to its original position.
Do not make a movement back to touch the floor / BENCH.
Do with the slow movement and controlled.
When the initial position to return to the stomach muscles are still feels the pressure and stomach muscles in the body position when approaching the thigh.
For cents repetition can try 15-50 times depending on how much power worry for the set but I did not do too much.
"If it still feels too light, can be added to the burden of worry, but not heavy weight, vomiting nter again ...."
Leg raises
Training for the lower abdominal muscles
This is usually the most tired and dejected, but just how calm, although tired maximum results also explain .., how:
Berbaringlah the bench / floor flat and hold hands at the end of the bench behind you, or if the place of being behind the waist or behind the head. With legs slightly bent position, lift the feet so that form 45 degree angle.
Hold briefly and then slowly return to its original position.
http://resim.forumneuro.com/
Side to side
Training for the side of the abdominal muscles
Founded by strapping his hands holding the dumbbell.
Position in the straight side of the body.
Slowly move the body to the left side of the stomach muscles to feel the pressure. Hold briefly, return to the initial position.
Slowly move the body to the right side of the stomach muscles to feel the pressure.
Back to the start position.
When the body moves to the side guard to keep the body upright and do not bend or incline to the front.
"Be careful not too tired, and avoid the burden is too heavy, because if too heavy can cause injury to the waist."
Do stomach exercises more than three times a week without training and other expenses on a diet with calorie and nutrition balance.
And I remember it so seriously, it must avoid fatty foods and perbanyak eat fruits and vegetables.
The pattern in fitness, whether there are variations in the menu every day / monoton in consuming eggs, rice, soybean dsbnya and pantangannya.
ONCE requested info Menu, in addition to additional ways mengolahnya (complementary supplement) such as L-min in the ritual fitness
nambah one another well, I obat2an sold at a fitness place that has the side effect does not (make a short muscular body without much sweat)?
Salam Tae Kwon, Haikk!
Seen from your 175cm high and weight 68 kg you are not including people fat, in fact, ideally for you is 69kg - 73kg.
Lank after feeling I Luv BOOBS training there, I was also a natural first when I was active in the world persilatan: D
Because when we exercise the body charged elastic and vivacious, a different case with a fitness or lift the burden, where we feel our body and contains large increases.
If it mengnginkan athletic body that you see from latihannya sufficient, because the actual exercise can also get them to form a more athletic body, the problem may exist in the Feed your nutrition.
Try to consume foods high protein and carbohydrate or practical if you want to be replaced with milk supplements, which are now many in the market. If it Hobbes you are still not satisfied with the situation I suggest you take up fitness, especially when your background is expected and supported by a proportionally high, usually ciri2 people will experience a rapid increase and changes in the body when the fitness .
Weight fluctuates is reasonable, be roughly the body is like a shelter meat, fat and water. For example, the body of our lack of energy during exercise will retrieve the body from fat, the body's water shortage will retrieve the body of fluid.
You can be proved with the weigh before and after exercise will no difference.
There are also some factors affecting one of the tempo of rest, lack of sleep can cause weight down, especially if i was alcohol and cigarettes, dying can be thin later ..
Conclusions from me, keep your body get enough nutrition, enough rest and keep sport, though his body added seep ...
Sir Ken was,
Sit-up work to strengthen and build abdominal muscles, not burn / dispose of fat in the abdomen. So, if Sit-ups doank without any cardio exercise useless, except packing drugs.
You enjoy Sit-ups 100an/hari is very good if supplemented by other latihan2 such as Jogging, swimming, threadmill, etc..
Sit-ups without cardio exercise will only cause the stomach muscles hard, but still the fat nempel.
And do not forget, eat less fatty food.
Ok bro ... hopefully quick trim bellies though goyangnya added strong ...
day 1 / 2 plates? gosh can I'm fainting; I have an eating buah2's bro .. Kaga, being satisfied, but I tembem .. n soy milk .. he bless
I want to ask me how though I eat very little experience drinking milk ok2 a new 2 month starting this fitness ...... ajarin wanted Tinggiku 169 weight 58 kg
Options are good you want to participate in fitness, but before I know for 2 months participate in fitness is whether there is an increase in body weight you ..?
If there is, Forward ... If there is not, you can try some simple tips on the following:
Food pattern.
Increase your eating patterns in the food that contains carbohydrates such as red rice, wheat, potatoes and are also foods that contain protein such as kacang2an, chicken breast, beef, egg white, etc. by the time the 2 - 3 hours with only portions that are .
And a word to process food with boiled or roasted, if you like the fried Use olive oil.
This is the time they need discipline and a sizable cost, but the result will surely satisfy.
If you do not like the manner hassle and ribet that you can replace it with the addition of milk weight, local products now also have some thin. You know the ads are going "where emaciated Odd ....."
If the products to the outside you can choose "Massive Whey Gainer" from Ultimate Nutrition or "N-Large" from Prolab, kedua2nya very good, you can get in tempat2 fitness or pharmacy that sells supplements.
Or if they want online can also, please click on the www.binaraga.net
Training Pattern
Try to exercise with a duration of 45 - 60 minutes a day, do not try to exceed that, this is useful to prevent your body from
"over training" that will hinder the development of muscle mass you.
Latihannya schedule can be 3 times a week with a 1-day break in each session latihannya.
If you later weight is ideal, you can adjust the new pattern of training to a higher again ....
And do not forget, istirahatlah enough, because basically our bodies contain "growth hormone or growth hormone, which helps to stimulate muscle growth, this hormone can be increased if supported by the sports regular, balanced nutrition and adequate rest. In the performance of these hormones will go down if the body is less of rest, nutrition, especially tired of thinking or stress. So stretch your training with relax, and enjoy the full enthusiasm.
Hopefully help, and the survivors try ...
I .... fitness I only wanted the body shape ... but can overestimate body ... But I, for example your fitness and your muscles grow so your body will be automatically called (bro correct arthas it?) I would draw a thick ...
The core question of the unreleased Conainer is "to add weight in a healthy"
That needs to be said here is that digaris bawahi which is "a healthy," we can see now so many ways to add weight ranging from alternative medicine where the taste of food if you drink you will tembem cheek, milk 'market' where many people are allergic and diarrhea because it does not hold, there is also a lot of dinner, but fat is fat bellies only: D, and many more others.
Adding weight is a healthy increase in muscle mass without adding fat, and even reduce the rate of fat in the body. The body has muscles that will contain bold and visible and contain the plump, may your body can distinguish the body with pig horse, you certainly know the difference ..
One of the most effective way to increase muscle mass is by way of exercise, especially fitness, sports such as Jogging, swimming, bicycle is also good only your muscles are trained to focus less, so many people when fitness is the most comprehensive sports other than swimming , Where all the muscles can be trained to the maximum.
Besides you train the muscle, like plants that require fertilizer as well as our muscles, protein, is the fertilizer that is needed by the muscles to grow, sumber2 protein may already know all the people like, eggs, meat, kacang2an, milk (especially those containing amino acids ) And many more others.
It may also be a fitness drink weight gainers (milk) alias suplemen2 make raising body, but this must be a fitness .... I was wrong to brand prolab weight gainernya was drunk before the fitness (4 spoons of prolab) and before bed (4 also spoons)
I menebalnya your fitness may be a little more time but once your body so garis2 muscle lgs clearly visible ... Calgary out of my bloated body may be more cepet so hard but garis2 auto discharge (hix2)
Shanji bro bro Container and different body type, so latihannya not be the same. For people who tend to earn fat practice with the repetition of the high and low set, and be cardio training, while for the lanky vice versa.
Training streamline abdomen
This is the movement of various classic that has proven its success and the stomach muscle strain. You can try.
BENCH Crunch
Beginner level: lie, back in the bottom of the stick floor, both arms disilangkan in the chest, lift both feet on the seat, thigh perpendicular to the floor. Embuskan napas, and lengkungkan and head back to the top of the front of the spine still attached to the bottom floor. Try to position the head with the back. Hold some time, then return to the initial position.
Secondary level: do the basic movement of both palms on the back of the head, fingers are not mutually binding, elbow to the front.
Advanced Level: Perform basic movement, the second legnan in the back of the head, the second day sideways.
Tip (tingatkan to the middle and advanced): Lengkungkan and hold your head with both hands to avoid neck injury.
Reverse curl
Recumbent, leg so knee ditekuk are in a position perpendicular to the floor. Relaks arm on the side of the body, palms facing down. Slowly, lift the pelvis a few centimeters, so that the second knee shoved toward chest. Back to its original position, and repeat.
Tip: When the pelvis, konsentrasikan all your thoughts on the work abdominal muscles. Move your knees slowly, so it does not float and bump chests.
Advanced Level: Add a light load in the foot circle.
With the trunk curl Twist
* Recumbent, ditekuk knee, shoulder flaring. Sets foot on the floor. Ditekuk arm, the second day sideways, teapak hands in the back of the head.
* Embuskan napas, lift the shoulder of the DNA back, turn to the side. Centralizing play this movement at the top of the stem of your body, do not push your shoulder and elbow to the front. Back to its original position.
* Lift the back part of the body, and to play a different direction. Make a criss-cross. One lap on the second side of one reptisi.
* Tip: Pull your stomach in the body simultaneously with the top and hold the head in the neutral position so your chin is not pressing to the chest.
Double Crunch With Twist
* Recumbent, the second leg lifted until the foot is in the air, bending both knees slightly to excess pelvis.
* Palms in the back of the head, the second angle to the side.
* Lift head, shoulders, and back to the top of the direction of the future. At the same time, lift the pelvis to deliver both knees to the chest.
* Hold, then continued with the play one shoulder and elbow to the knee, which opposed. Back to its original position, and repeat the lift and rotate the shoulder and elbow to the knee, which opposed. One lap to the left knee and right equivalent to one reptisi.
Down and Under Twist
* Recumbent, to the left knee ditekuk, on the floor. Place your right foot circle on the left knee feet.
* The right hand slightly below the right knee, elbow ditekuk little hands. Left hand on the back of the head, elbow to the front.
* Hembuskan napas while the head, shoulders and torso straight to the top of the front. At the top position, push the left elbow to the bottom of the right arm, pointing to the right pahan.
* Back to posis early, and then repeat. Reptisi do all in just one side. Change the position of feet and hands and do reptisi for the other side.
Leg Press
* Recumbent, the two sets of arms on the floor and straight in the body with the flat side facing down.
* Lending to the top of the second leg, perpendicular to the pinggul, with a knee ditekuk leads to the chest.
* Lift the pelvis up to several centimeters from the floor and Align the feet.
* Back to its original position with a second back bend your knees. Do not allow the feet to fall below 45 degrees beyond the angle between the thigh and pelvis. Then repeat.
* Advanced Level can do this by adding a burden on foot circle with the weight adjusted to the ability.
Note:
1. Including the beginner level is the same one if you do not have been the formation of muscle or joined in the fitness program, the training, but no longer at least 6 months or more; dlam the healing of spinal problems or pregnancy.
Exercise is recommended that: No.1 (original position), number 2 and 5.
Set and reptisi: do one set that consists of 10 reptisi in slowly for each exercise. Rest 15 to 20 minutes for each exercise. Make 3 days a week.
2. Secondary level, if you have begun the formation of muscle or aerobic exercise classes two or 3 days in a week time in 6 months or more.
Training must be done: No.1 (middle-level positions) 2,3,5,6.
Set and reptisi: do two sets each of which consists of 10 reptisi with a time of rest for 10 seconds on the during the set. Make 3 days a week.
3. Advanced level, if you follow the program has been the formation of muscle 3 to 6 days a week within 6 months or more.
Exercise is recommended that: All the exercises.
Set and reptisi: 3 sets, each consisting of 10 reptisi. Do 3-4 days a week.
Tip training in general:
When mengontraksikan stomach, focusing only on the mind napas important and interesting in the stomach.
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