Sunday, May 12, 2013
Second day: (rest)Third day: (noon / Trajseibes)Back exercises: (rear device - a device in front of me - pull Ground / wide bar / dumbbell perpendicular / dumbbell exposing / Catania)Turaaseibes exercises: (a Cable / dumbbell behind the head / dumbbell exposing / Matturazi)Fourth day: (comfort)Fifth day: (shoulder / bolt)Shoulder exercises (/ bar, front / Dumbbell sides / dumbbell, front / flutter, front / side flap - dumbbells Shoulder rear _ rear shoulder on the device)Exercises bolt (Bar Pull Front / Rear Tow bar / dumbbell likely to front / dumbbell likely to rear)Sixth day: (comfort)Seventh day: (full legs)Exercises legs (descent of heating and the rise of four roles (20 repeat) / Samana foot of the form (7) / Samana foot on the body (11) / machine-legged background / machine front legs / MOD machine from a seated position and foot on the body (7)
Duplicates: All exercises in the form of 4 X 10 repetitions role, with the exception of the rear legs shall be 5 X 12 repeat roles.
Nutrition:Breakfast: poached eggs / bean / cheese
Food: Chicken / rice / bread / vegetable / fruit / green salad without salt
Dinner: meat or chicken / rice / bread / vegetable / fruit / green salad without salt
Meal one hour before exercise: 3 boiled potatoes or 4 bananas
Meal immediately after exercise: a cup cane on a large orange or fruit salad dish
Some observations in the beginner exercises:Training must quietly and not to rush in performance because it reduces the movements to take advantage of training
Do not rush to carry overweight and I know that if you persevered training will increase in the weights
Of error and every error overstretched muscle in the first training because the muscles are in most cases Cramp
Comfort with good nutrition as mentioned, will help you to increase muscle size and weight
Do not go for the exercise if your mental and bad, but training will hate final
Then develop a plan and program for your weights do not listen to anyone else (Ozank belong to you)You know your training prior to their going to train and save it so do not waste any time to know your training plus or question any person for the next training. (Do not listen to anyone but your coach) he knows best what is good for you and I know he would never harm you
