If MAAP GAN: repost

* determine the size of the load
If we can not lift the weights 3-6 reps with the right moves, it means the load is too heavy. If we can lift more weight and 12 times the repetitions with ease, which means the load is too low. Therefore we need to adjust the load of a set to another set.
6-12 times the number of repetitions, this means that the type of muscle fibers (fast twich fiber), we train to increase muscle will develop very well in the range of 6-12 repetitions.

* Evaluation of the right form of exercise
It would be better for us to use, a burden that we are running correctly exercise movements with a lighter load than with a larger load allows but causes us to lift weights incorrectly. For example, swung the body so again in training biceps, which sooner or later to invite injury.

* The speed of movement
Perform lifting movements are checked at each practice. The recommended time is to raise 1 second. Pushing or pulling (positive phase / concentric) and 2-3 seconds when we lose weight (negative phase / eccentric). Thus the best results in achieving our goals in training load.
Reps are not fast and controllable and can be done other people doing harm to have any meaningful results in the cycle of muscle and connective tissue of the muscles, while the repetition is too slow to you.

* The relationship of breathing exercises with proper form
self-motion exercises require the correct breathing technique. Here’s how to do breathing techniques when lifting weights.

A. Take a deep breath and hold it before the start of the movement.
2 If we are the culmination of the movement (concentric phase / positive) is reached, breathing slow and controlled the family until the load returns to its original position (the negative phase / eccentric).

In other words, inhale through your nose and hold it, if we do, the easiest and keluargkan breathing through the mouth while we do the brunt of the exercise.

* The duration of rest between sets
between one group and the next sentence, we need a break. Since our body needs time to restore power before we lift weights at the next light. Relaxation time is approximately 30-90 seconds antarset, depending on the intensity of exercise we do or trained muscle group at this time. Exercise for this type of high intensity, we might have to pause to 90 seconds or more may be sufficient (up to 3-5 minutes) for medium intensity, only 45 seconds. For the athlete who is highly trained, maybe he needs more rest periods short compared to beginners.
For larger muscle groups such as thighs, back, chest, we need more rest time than for the smaller muscle groups.
Perhaps some of us have errors like antarset too much rest, for example, by about 4-5 minutes after I made a record, but we do moderate-intensity exercise. This will certainly reduce the effectiveness of training and intensity are not retained. Remember, the purpose that we practice to achieve results, so we need a serious and engaged in the practice. Note the time the order is not our practice antarset be in vain.

* Perform the exercise movement with full force
During the exercise, we have, of course, every muscle group with a natural motion can be to train without developing muscle damage. At the beginning, our focus is on technology, the exercises correctly. Over time, we will increasingly be able to muster the energy to get us to lift a heavier load. Do not be too pushy, to exercise all the power at the expense of the movement. This invites injury.

* The frequency of exercise a week
If you are a beginner, try the exercise frequency is not more than 6 hours per week. The ideal is about 3-5 hours. We can divide this time in a few days. For example, a 2 day, 3 days or 4 days a week in which the practice range from 45 minutes s / d 1.5 hours. Along with the familiar in practice, we need less time to practice, such as 30-45 minutes per session. In advanced stages, we were able to exert so much power to the maximum, so that we can even make our maximum best available at this time. Examples of frequency training for beginners who want to train three times per week is as follows:

Monday: muscle movements, such as pressure on the chest, shoulders and triceps (push-on labs)
Wednesday: The motion moved back muscles and biceps (pull-on labs)
Friday: The muscles of the quadriceps, hamstrings and calves (legs)

* Duration of training a long time we have exercises per created for each training session to schedule you. We are planning an exercise to 30 minutes, 45 minutes, 50 minutes or 1.5 hours in accordance with the terms and purpose of each one of us. The length of time this exercise we can also put the total amount to be dilataih in one sitting (on average 15-18 Set of 6-9 types of sport each session consisting ntuk). Also, remember that training with weights mean more practice, not better. In sports maratan this applies, it means more training the better. The strength training is not the case. If we exercise too long, longer than 1.5 hours per session, we invite a so-called over-training, where it will keep us today in order to achieve good results.

* It is on a rest day (not practicing)
wichtigWir need a break by taking on aspects of the days when we do not practice now. Remember when we exercise too little, will drop an additional boost to growth, too, and vice versa, if we exercise too much. Our bodies will not have time to grow, because our bodies are growing, especially during sleep. Therefore we need a special time to rest so that we recover to give the body a chance and be ready to practice.

* The pain is in the strength training
FilzFür beginners a feeling of tiredness in our first few weeks of practice to be felt. This is done for various reasons. First, there were tears on the smooth muscle of exercise. This damage will be used automatically produced by our bodies again bodybuilders to materials in the form of the protein we consume. Second, the accumulation of lactic acid in muscle is derived from the exercise. This lactic acid is appointed by the blood slowly. Thirdly, because for the first time to practice, your body does not have a protective protein. Along with time, then this protein in muscle cells will be made by our bodies so that we no longer fit and pain during practice.
If we feel some pain during practice, stop segerahlah practice and are not enforced. Should also, if we want to practice, but we train the muscles sore from the previous exercise, the muscles are not only trained. We can replace it with another train or not train the muscles used for the day to relax until our body.
If it must be a sharp pain, we should be aware that there are injuries to muscles or connective tissue of our body, especially if we are wrong move or lack of heating or sudden lifting weights too heavy have to make. If this happens, seek medical attention immediately. To prevent this, we must read carefully the movement of the exercise.

* The nutritional needs for training
Some of the novice can only think of aspects of the practice as soon wanted to get a solid and broad-built muscles. Perhaps we are investing our time to practice so hard, the other important components, namely the monitoring of food and consumption of nutritious foods to forget. As a result, we want to get the results will be hampered. Here are basic guidelines to manage food for Beginners:
A. Eat small meals 4-6 times a day
2 It is advisable to calculate the ratio of calories in our diet. Comparison of 50% carbohydrates, 30% protein and 20% fat.
3 Add the 4 a multivitamin and tasteless multiinineral
Drinking water (at least 2 liters per day)

GMN gan … GK was easy to make a body like ade rai ato vino Bastian. require a high level of commitment. Bedan also aj gan angkat2 gk origin.

the last word … ane MW gk both Kliny d timpuk: Please limit d: rate5