Warm up with a few minutes of light cardio or by doing a warm up set of each exercise with light weight Choose 3 sets of weights (dumbbells, barbell, band, or whatever)-one light, one medium and one heavy. Rest for 10-30 seconds between sets (or more if needed) End with a light cool down and stretch Beginners: Perform one set of each exercise and add a set every 2 weeks or as you feel comfortable Intermediate Exercisers: Set 1 - 14 reps, light weight Set 2 - 12 reps, medium weight Set 3 - 10 reps, heavy weight Advanced Exercisers: Set 1 - 12 reps, light weight Set 2 - 10 reps, medium weight Set 3 - 8 reps, heavy weight Set 4 - 10 reps, medium weight Set 5 - 12 reps, light weight Rest at least 48 hours between your exercise sessions to allow your muscles to recover.
Chest: Bench Press/Chest Press Lie supine on bench, step or floor, abs tight and lower back flattened on bench.Start with weights directly over chest, elbows at 90 degree angles.Press arms straight up without locking, then lower back to starting position.
Pushups Place hands on floor, wider than shoulders.On knees or toes, slowly bend arms and lower body until elbows are at 90 degree angles.Straighten arms and push up without locking elbows.Keep abs tight throughout the movement-don't sag in the middle
Chest Flyes Lie supine on bench, step or floor, abs tight and lower back flattened on the bench.Start with weights directly over chest, palms facing each other, elbows slightly bent.Lower weights out to sides, stopping at shoulder level, then bring weights back up over chest. Think of hugging a tree.
Back: Rows In split stance, bend over to 45-90 degree angle, back flat, weights in both hands.Keeping abs in, bend elbows to rib cage, contracting back and lower back down. Switch legs with each set
Back Extension Lie prone on the floor, ball or a step. Place hands behind your head or clasp them behind your back and slowly lift your chest off the floor a few inches
Pullovers Lie on ball or bench holding heavy weight straight up over chest.Keep elbows slightly bent, lower arms back towards floor, stopping at shoulder level. Contract back and pull weight back up to starting position
Reverse Flyes Sitting or standing, hold light weights with palms facing each other in front of the body.Slowly lift arms out to the side, squeezing shoulder blades together.Keep elbows bent and facing the ceiling.Remember to keep wrists straight and lead with the elbows.
Shoulders: Overhead Press Stand/sit with feet shoulder-width apart. Start with barbell OR dumbbells at eye level, hands wider than shoulders and arms at 90-degree angle.Slowly push weight over head (keep the weight slightly forward in front of head so you can see it out of the corner of your eye) and lower back until elbows are at 90 degree angles
Lateral Raise Stand or sit holding weights on the outside of each thigh, palms facing in.Leading with the elbows and keeping arms slightly bent, lift arms out to the side, stopping at shoulder level (wrists straight) and lower. Don't lift past the shoulder!
Tricep: Kickbacks Hold chosen resistance in hands and bend over until torso is parallel to the floor, abs in tight and legs bent to take the strain off the lower back.If this hurts your back you can raise your torso or prop one foot on a step or platform and support your body while doing one arm at a time. Bend elbows and pull them even with back. Straighten arms behind you, squeezing the triceps and slowly lower back down
Tricep Extension Sit on chair, ball or bench (or stand) and hold a dumbbell with both hands, elbows bent to no lower than 90 dgrees, weight directly behind your head and elbows close to ears.?Without moving the elbows, straighten arms straight up over head, squeezing the triceps.Control the weight and keep your abs tight to support your back
Tricep Press Lie face up on floor or bench and hold barbell (or whatever you've chosen) with hands shoulder-width apart, elbows bent to no lower than 90 degrees.Without moving the elbows, straighten arms straight up over head, squeezing the triceps.Control the weight as you lower back down (don't hit yourself in the head!) and keep your abs tight so your back doesn't arch
Tricep Dip These are like pushups for your triceps.They are very difficult and you can easily twerk your shoulder if you're not careful.Start by sitting on a chair with hands right next to hips.Bring hips in front of chair (almost touching) and bend elbows to no lower than 90 degrees. Push back up without locking elbows. Protect your shoulders by keeping them level and bringing your feet in closer for support.If you have wrist problems (like carpal tunnel) you should probably skip this exercise. Make it harder by taking feet out further or propping feet on another chair
Bicep: Bicep Curls Hold weights in hands, palms facing out, elbow slightly bent.Keeping abs tight, bend the elbows and bring the weights towards the shoulders (don't touch the shoulders), keeping elbows from moving back and forth.Slowly lower back down, but don't straighten the arm entirely--keep tension on the muscle throughout the movement.If you find you're swinging the weights to get them up, lower the weight and slow down. Keep your elbows next to your torso but don't prop them on your waist to help you lift the weights.That's called cheating
Concentration Curls Kneel on floor or sit on a bench and grasp a dumbbell.Place the back of the upper arm on the inner thigh and lean into the leg to raise the elbow a bit.Raise dumbbell to front of shoulder and then lower until arm is almost fully extended This variation puts your arm at a difficult angle, so you may find you'll need less weight than in a traditional curl
Hammer Curls Hold chosen resistance, palms facing each other, elbows slightly bent.Keeping abs tight to steady the torso, bend the elbows and bring the weights towards the shoulders (don't touch the shoulders), taking care to keep the elbows from moving back and forth.Slowly lower back down, but don't straighten the arm entirely--keep tension on the muscle throughout the movement. Changing your hand position adds difficulty as you target both the biceps and the forearms.
sorry, can't type chinese. After weight training for some time, especially high reps, light weight, you may not experience soarness after each workout. Don't worry. Just keep in mind, even if you feel fatigued at the last rep, don't sacrifice the form, do every rep slowly, complete one rep in 4 seconds. I feel sore the next day, only when I increase the weight the previous day. So i guess if you continue doing the same thing, you may not experience soreness. If you change a little and the muscle feel challenged, you will feel something the next day. It doesn't mean u should increase weight everyday. You need time for getting used to then challenge then getting used to... So your reps can increase from the low end to the high end. I see you use heavy weights for biceps. You must have big biceps. . Really want to see the pictures.
信息来源：about.com
[此贴子已经被胖妹儿于2006-3-2 11:17:51编辑过]
Choose 3 sets of weights (dumbbells, barbell, band, or whatever)-one light, one medium and one heavy.
Rest for 10-30 seconds between sets (or more if needed)
End with a light cool down and stretch
Beginners:
Perform one set of each exercise and add a set every 2 weeks or as you feel comfortable
Intermediate Exercisers:
Set 1 - 14 reps, light weight
Set 2 - 12 reps, medium weight
Set 3 - 10 reps, heavy weight
Advanced Exercisers:
Set 1 - 12 reps, light weight
Set 2 - 10 reps, medium weight
Set 3 - 8 reps, heavy weight
Set 4 - 10 reps, medium weight
Set 5 - 12 reps, light weight
Rest at least 48 hours between your exercise sessions to allow your muscles to recover.
Bench Press/Chest Press
Lie supine on bench, step or floor, abs tight and lower back flattened on bench.Start with weights directly over chest, elbows at 90 degree angles.Press arms straight up without locking, then lower back to starting position.
Pushups
Place hands on floor, wider than shoulders.On knees or toes, slowly bend arms and lower body until elbows are at 90 degree angles.Straighten arms and push up without locking elbows.Keep abs tight throughout the movement-don't sag in the middle
Chest Flyes
Lie supine on bench, step or floor, abs tight and lower back flattened on the bench.Start with weights directly over chest, palms facing each other, elbows slightly bent.Lower weights out to sides, stopping at shoulder level, then bring weights back up over chest. Think of hugging a tree.
Rows
In split stance, bend over to 45-90 degree angle, back flat, weights in both hands.Keeping abs in, bend elbows to rib cage, contracting back and lower back down. Switch legs with each set
Back Extension
Lie prone on the floor, ball or a step. Place hands behind your head or clasp them behind your back and slowly lift your chest off the floor a few inches
Pullovers
Lie on ball or bench holding heavy weight straight up over chest.Keep elbows slightly bent, lower arms back towards floor, stopping at shoulder level. Contract back and pull weight back up to starting position
Reverse Flyes
Sitting or standing, hold light weights with palms facing each other in front of the body.Slowly lift arms out to the side, squeezing shoulder blades together.Keep elbows bent and facing the ceiling.Remember to keep wrists straight and lead with the elbows.
[此贴子已经被作者于2006-3-1 16:20:10编辑过]
Overhead Press
Stand/sit with feet shoulder-width apart. Start with barbell OR dumbbells at eye level, hands wider than shoulders and arms at 90-degree angle.Slowly push weight over head (keep the weight slightly forward in front of head so you can see it out of the corner of your eye) and lower back until elbows are at 90 degree angles
Lateral Raise
Stand or sit holding weights on the outside of each thigh, palms facing in.Leading with the elbows and keeping arms slightly bent, lift arms out to the side, stopping at shoulder level (wrists straight) and lower. Don't lift past the shoulder!
[此贴子已经被作者于2006-3-1 16:17:02编辑过]
Kickbacks
Hold chosen resistance in hands and bend over until torso is parallel to the floor, abs in tight and legs bent to take the strain off the lower back.If this hurts your back you can raise your torso or prop one foot on a step or platform and support your body while doing one arm at a time.
Bend elbows and pull them even with back. Straighten arms behind you, squeezing the triceps and slowly lower back down
Tricep Extension
Sit on chair, ball or bench (or stand) and hold a dumbbell with both hands, elbows bent to no lower than 90 dgrees, weight directly behind your head and elbows close to ears.?Without moving the elbows, straighten arms straight up over head, squeezing the triceps.Control the weight and keep your abs tight to support your back
Tricep Press
Lie face up on floor or bench and hold barbell (or whatever you've chosen) with hands shoulder-width apart, elbows bent to no lower than 90 degrees.Without moving the elbows, straighten arms straight up over head, squeezing the triceps.Control the weight as you lower back down (don't hit yourself in the head!) and keep your abs tight so your back doesn't arch
Tricep Dip
These are like pushups for your triceps.They are very difficult and you can easily twerk your shoulder if you're not careful.Start by sitting on a chair with hands right next to hips.Bring hips in front of chair (almost touching) and bend elbows to no lower than 90 degrees. Push back up without locking elbows.
Protect your shoulders by keeping them level and bringing your feet in closer for support.If you have wrist problems (like carpal tunnel) you should probably skip this exercise. Make it harder by taking feet out further or propping feet on another chair
[此贴子已经被作者于2006-3-1 16:15:20编辑过]
Bicep Curls
Hold weights in hands, palms facing out, elbow slightly bent.Keeping abs tight, bend the elbows and bring the weights towards the shoulders (don't touch the shoulders), keeping elbows from moving back and forth.Slowly lower back down, but don't straighten the arm entirely--keep tension on the muscle throughout the movement.If you find you're swinging the weights to get them up, lower the weight and slow down.
Keep your elbows next to your torso but don't prop them on your waist to help you lift the weights.That's called cheating
Concentration Curls
Kneel on floor or sit on a bench and grasp a dumbbell.Place the back of the upper arm on the inner thigh and lean into the leg to raise the elbow a bit.Raise dumbbell to front of shoulder and then lower until arm is almost fully extended
This variation puts your arm at a difficult angle, so you may find you'll need less weight than in a traditional curl
Hammer Curls
Hold chosen resistance, palms facing each other, elbows slightly bent.Keeping abs tight to steady the torso, bend the elbows and bring the weights towards the shoulders (don't touch the shoulders), taking care to keep the elbows from moving back and forth.Slowly lower back down, but don't straighten the arm entirely--keep tension on the muscle throughout the movement.
Changing your hand position adds difficulty as you target both the biceps and the forearms.
[此贴子已经被作者于2006-3-1 16:12:56编辑过]
坚持一个月，绝对看得出区别来
有一点很重要，不能老是轻weight练。知道什么时候增加weight是很重要的。不要怕bulky.对中国女孩子这基本不可能。
真正的好的body builder是有很大的基因决定的。像我们这种死练也练不出。 一般的body builder训练强度也是我们不可能做到的。所以别担心这个。
是切身体会。
有一点很重要，不能老是轻weight练。知道什么时候增加weight是很重要的。不要怕bulky.对中国女孩子这基本不可能。
真正的好的body builder是有很大的基因决定的。像我们这种死练也练不出。 一般的body builder训练强度也是我们不可能做到的。所以别担心这个。
看得出来mm很有经验，几句话就让我收获很多。请教mm，每组15个，每天两组这个量合适吗？还是三组比较好呢？
谢谢MM啊,很有用的.
我要看看会不会像yadkin mm一样一个月就能看出效果来
看得出来mm很有经验，几句话就让我收获很多。请教mm，每组15个，每天两组这个量合适吗？还是三组比较好呢？
想着重于练肌肉大小（一般男生），就练少rep. 像我们，8-12个/组比较正好（2组）。12-16就纯粹endurance,组数2-3都行。
总之确定了每组的数量后，比如15 or 16，那你的重量一定不要说可以让你做到17的。一旦你做了16，觉得只是有点burn，但还是可以做17，就应该加重量了。应该12，3的时候就可以感到burn了。组之间不要休息太久。
别忘了lower body哦。也很重要呢。这样隔天练每天20-30分钟就差不多了。
练好了拍张照片我们大家瞅瞅。
要去掉蝴蝶臂，应该练哪块肌肉啊？tricep?
yeah, triceps!!!
what is 蝴蝶臂? show us a picture ba
I think it's tricept
想着重于练肌肉大小（一般男生），就练少rep. 像我们，8-12个/组比较正好（2组）。12-16就纯粹endurance,组数2-3都行。
总之确定了每组的数量后，比如15 or 16，那你的重量一定不要说可以让你做到17的。一旦你做了16，觉得只是有点burn，但还是可以做17，就应该加重量了。应该12，3的时候就可以感到burn了。组之间不要休息太久。
别忘了lower body哦。也很重要呢。这样隔天练每天20-30分钟就差不多了。
练好了拍张照片我们大家瞅瞅。
谢谢mm的建议，我下了决心要坚持一段时间
lower body我就不特意练了，就靠椭圆机和body pump了
要去掉蝴蝶臂，应该练哪块肌肉啊？tricep?
哈哈，真逗啊，蝴蝶臂再现江湖了
我想像我这样脂肪比较多的人，应该是减脂和tricep同时才有效的，我现在的超级蝴蝶总算变成大蝴蝶了。像mm这样苗条的，应该重点练tricep就好了
Lindia mm provided us very useful pictures
the only thing is I don't like the model's figure much
嘻嘻，我也不喜欢，要练成这样的话，我还不如偷个懒就现在这么胖乎乎的呢
kaka, strongly aglee!!!
昨天肩胸背Bi Tri都练到了，最后几个都是勉勉强强做起来的，可是今天一觉醒来，手臂一点都不酸不痛，这个正常吗？还是我的运动量有问题？
After weight training for some time, especially high reps, light weight, you may not experience soarness after each workout. Don't worry.
Just keep in mind, even if you feel fatigued at the last rep, don't sacrifice the form, do every rep slowly, complete one rep in 4 seconds.
I feel sore the next day, only when I increase the weight the previous day. So i guess if you continue doing the same thing, you may not experience soreness. If you change a little and the muscle feel challenged, you will feel something the next day. It doesn't mean u should increase weight everyday. You need time for getting used to then challenge then getting used to... So your reps can increase from the low end to the high end.
I see you use heavy weights for biceps. You must have big biceps.
我胳膊上只有肥肉陀陀
练好了拍张照片我们大家瞅瞅。
kaka, strongly aglee!!!
卡卡，这个是健身房最传统的 请求了
偶们要看照片。。。
想着重于练肌肉大小（一般男生），就练少rep. 像我们，8-12个/组比较正好（2组）。12-16就纯粹endurance,组数2-3都行。
总之确定了每组的数量后，比如15 or 16，那你的重量一定不要说可以让你做到17的。一旦你做了16，觉得只是有点burn，但还是可以做17，就应该加重量了。应该12，3的时候就可以感到burn了。组之间不要休息太久。
别忘了lower body哦。也很重要呢。这样隔天练每天20-30分钟就差不多了。
练好了拍张照片我们大家瞅瞅。
恩，一般情况下，body builder都会叫练习8 set, 8-12 a set，每组之间休息1分钟
恩，一般情况下，body builder都会叫练习8 set, 8-12 a set，每组之间休息1分钟
偶也觉得 频率和单组练习量 直接决定最后出来的效果
比如象偶自己不太喜欢特别突兀的肌肉感，一般都是小量，但高频率的做动作。
比较猛的，象男生门，都是猛上量呀，还要有人保护。
恩，一般情况下，body builder都会叫练习8 set, 8-12 a set，每组之间休息1分钟*
8?我怎么觉得是3 啊?!!!
also wanna 看片片，看片片，看片片，看片片，看片片，看片片，。。。。。。
who's pp? where's pp?
还有谢谢大家的监督鼓励和答疑解惑
咳咳咳，众美女宽限数月，俺底子差，好歹等我先减了肥有点自信再来献丑
还有谢谢大家的监督鼓励和答疑解惑
偶等着啊。。。//marking...