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2015年
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arm dumbbell hands before rotation

2017-04-04 13:11 国尚新闻网 点击次数 :

chest:

1: a group of 30 push ups: (this is the muscle strength training, if you want to http://www.coreforcebeachbody.com/ increase the load of rapid growth, and a group of 12 is completed after the 12 had no strength),

action to standard. 4 groups. At the same time you can practice the three humeral head.

2: double arm flexion and extension: two chairs can cize http://www.coredeforcecoach.com/ be used at home instead, action figure.

3: dumbbell presses, action figure. Weight look at their Cheap Cartier Love Bracelet For Sale own situation, a group of 8-12 4 groups.

conditions can do elected.jpg, mainly to practice the upper chest. Combined core de force with flat core de force press, 3 sets of each action.

4: birds, the figure is inclined and inclined plate can also. http://www.peppapigcollection.com/

chest finish...

back:

1. pull-up, action figure, can be at home on the door. A group of 12-14, 6 groups. The beginning may not pull, but as long as adhere to cize their own http://www.preschoolprepseries.com/ strength can beachbody core de force be achieved after the increase.

2: single arm dumbbell row.

back end...

shoulder:

1: dumbbell http://www.countryheatbeachbody.com/ lateral.

2: front vertical dumbbell country heat beachbody lateral, combined with the action of No. 1 movements, each of the three groups.

3: beachbody core de force flat, arm dumbbell hands before rotation, with a fall of

4: single arm dumbbell press, I feel good effect http://www.coredeforcecoach.com/

5: shrug the dumbbell

shoulder end...

arm:

two head muscle: monotonous arm curl curl, single arm, hammer arm lift, low chest arm curl, high chest, arm curl curl, country heat dvd oblique arm Pinto arm curl, barbell arm

: 22 minute hard corps triceps

1. supine dumbbell arm http://www.countryheatautumn.com/ flexion and extension

2. neck http://www.preschoolprepseries.com/ arm flexion and extension

3. sitting dumbbell neck flexion and extension of the arm

4. flexion and extension

arm finish.....

leg:

1.

: weight-bearing lunge hand dumbbell

2.: dumbbell squat figure is the barbell, dumbbell hands can be provided. You can also put a bag of sand on the shoulder to do.

leg finished...

abdomen:

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