c*********u
发帖数: 361 | 1 As many experienced bodybuilder will tell you, compound lifts are best for b
uilding strength and muscle for beginners. The key is to select the weight s
uited for your level and do it in good forms.
If you haven't tried the following, do yourself a favor and add them to your
routine.
1. Squat
2. Deadlift
3. Bench Press
4. Rows
5. Pull-ups / Chin-ups
6. Military Press / Overhead Press
See this excellent post for details
http://forum.bodybuilding.com/showthread.php?t=118920551 |
z********0
发帖数: 9013 | 2 good. 除了4俺没做，别的都做，看来以后得加上了
b
s
your
【在 c*********u 的大作中提到】
: As many experienced bodybuilder will tell you, compound lifts are best for b
: uilding strength and muscle for beginners. The key is to select the weight s
: uited for your level and do it in good forms.
: If you haven't tried the following, do yourself a favor and add them to your
: routine.
: 1. Squat
: 2. Deadlift
: 3. Bench Press
: 4. Rows
: 5. Pull-ups / Chin-ups
|
n***s
发帖数: 10056 | 3 No clean,jerk? Are they for elites? |
z********0
发帖数: 9013 | 4 我感觉比较复杂。你平时做吗？
【在 n***s 的大作中提到】
: No clean,jerk? Are they for elites?
|
c*********u
发帖数: 361 | 5 这个起码是above intermediate了吧
【在 n***s 的大作中提到】
: No clean,jerk? Are they for elites?
|
c*********u
发帖数: 361 | 6 rows对提高背部肌群还是很有作用的。我开始的时候背部力量不行做不了pull-up，只能
做rows和pulldown
【在 z********0 的大作中提到】
: good. 除了4俺没做，别的都做，看来以后得加上了
:
: b
: s
: your
|
n***s
发帖数: 10056 | 7 Not allowed in our gym:(
【在 z********0 的大作中提到】
: 我感觉比较复杂。你平时做吗？
|
z********0
发帖数: 9013 | 8 在笼子里也不行？
【在 n***s 的大作中提到】
: Not allowed in our gym:(
|
u******a
发帖数: 7843 | 9 In bodybuilding and weightlifting community, having a certified coach is
highly recommended for learning clean
and jerk.
【在 n***s 的大作中提到】
: No clean,jerk? Are they for elites?
|
n***s
发帖数: 10056 | 10 Dumbbell row is great. Just make sure your back is straight. Use mirror to
find right leg, arm support position. The first
time I did, a gym staff came over told me my back was arched. He asked me to
turn the bench along with the mirror.
Then I found a form that keeps my back straight and is also very steady
under heavy weight.
【在 z********0 的大作中提到】
: good. 除了4俺没做，别的都做，看来以后得加上了
:
: b
: s
: your
|
|
|
z********0
发帖数: 9013 | 11 多谢！
背不直的话，是不是也伤腰？
to
【在 n***s 的大作中提到】
: Dumbbell row is great. Just make sure your back is straight. Use mirror to
: find right leg, arm support position. The first
: time I did, a gym staff came over told me my back was arched. He asked me to
: turn the bench along with the mirror.
: Then I found a form that keeps my back straight and is also very steady
: under heavy weight.
|
n***s
发帖数: 10056 | 12 多谢刮叔。好在它们不在我的近两年计划里。
【在 u******a 的大作中提到】
: In bodybuilding and weightlifting community, having a certified coach is
: highly recommended for learning clean
: and jerk.
|
n***s
发帖数: 10056 | 13 是。
【在 z********0 的大作中提到】
: 多谢！
: 背不直的话，是不是也伤腰？
:
: to
|
g****a
发帖数: 1959 | 14 lihai!
【在 z********0 的大作中提到】
: good. 除了4俺没做，别的都做，看来以后得加上了
:
: b
: s
: your
|
m**********g
发帖数: 188 | 15 除了5做不了，其他都做。
b
s
your
【在 c*********u 的大作中提到】
: As many experienced bodybuilder will tell you, compound lifts are best for b
: uilding strength and muscle for beginners. The key is to select the weight s
: uited for your level and do it in good forms.
: If you haven't tried the following, do yourself a favor and add them to your
: routine.
: 1. Squat
: 2. Deadlift
: 3. Bench Press
: 4. Rows
: 5. Pull-ups / Chin-ups
|
