While the pursuit of balanced development of body sounds simple, but in practice in is not easy. Fortunately, you can through the "push and pull" a combination of training program to win the overall development of the muscles
A "push and pull" sub-site training can effectively exercise the upper body muscles continuously and comprehensively strengthen the force in the training process, using different means to exercise the same muscles chuck dvd, both to improve training effect, and also reduces recovery time. Since this is a very balanced exercise program entourage dvd, in practice you will soon find strengths and weaknesses of their bodies where, in order to take prompt measures to correct and remedy.

In addition, this program can be 3 to 4 times a week to practice concentration for the two upper limbs. After 4 - 6 weeks of exercise, you will be able to shown signs of effectiveness, including the power to improve the growth and body size

Exercise 1 a week each. First practice "push" or "pull" can be, but it must be arranged in two 1 day rest between exercises, so the muscle is restored. Of course you can between the two lower limbs, or aerobic exercise training. The order of exercises large muscle groups first, multi-joint movements, such as chest and back of elected and down, and then to practice the small muscle groups of the single joint movements, such as the biceps cold case dvd, triceps curls and under pressure.

1, each time only a 30 minute session - the group breaks down to 30 - 45 seconds, and then omitted some similar action, but must ensure that each receive an exercise each muscle group.

2, to increase muscle - remain unchanged, but the increased use of weight and reduce the number of each group. Choose to complete 6 - 8 times the maximum weight group.

3, want to lose weight - can be arranged for the entire exercise cycle exercise to improve heart rate and calorie consumption. Selected from each set of exercise 5 action, the first exercise to do 2 groups of 12 times, resting between the two groups 10 - 15 times, and then to 80% of the intensity of aerobic exercise training for 5 minutes. The same way then the rest four movements and aerobic exercise. Lower limb force attention to the selection of aerobic exercise, such as the exercise bike, in order to facilitate the balanced development of upper and lower extremities.

4, Can I practice every day the abdominal muscles - the abdominal muscles will participate in a variety of push and pull action, so have been a few times a week exercise. You can choose a number of different movements, each taking turns. Or the abdominal exercises added to the "push and pull" of the routine, such as "pull" on training the abdominal muscles, "push" at practice the other responsible for the stability of the trunk muscles medium dvd, including the psoas muscle. Trunk muscle exercises can be used fitness ball, stability board equipment. Rectus abdominis muscle is composed of "six" major abdominal muscles, you can sit tuck, tuck leg raise, hanging leg raise and other exercises. Abdominal exercises can be in the package

5 lost dvd, could use the push-ups, chin-up, parallel bars, exercise equipment arm flexion and extension in place - if you're strong, you can use to replace the role of these actions the same exercises desperate housewives dvd, such as drop-down on the move and under pressure.

6, tired of how to do - you can change the instruments they use the angle of strokes dumbbells, barbells and instruments used interchangeably. Even in the case of action to allow the hands to one hand exercises to practice, but do not forget to follow the correct sequence of muscle exercises.