足球彩票

仅仅适用于健身新手参考的增肌训练方案

SUIRANXIANZAIDAJIAJIUSUANBUJIANSHENDUIYUJIANSHENDOUYOUYIDINGDELEJIE,SHENZHIYEDONGHENDUOFANGFAHEJIQIAO。DANSHIBUPAICHUHAIYOUHENDUOGANGGANGRUMENDEXIAOHUOBAN,XUYAOYIXIEJICHUDEZHISHI,JINTIANZHEIGEFENXIANG,ZHUYAOJIUSHIZHENDUIXINRENDE。JIUXIANGXIAOXUEDEKEBEN,ZAIDAXUEQUKAN,KENENGMEINEIMEDUI,DANSHIDUIYUXIAOXUESHIDAIDEWOMENLAISHUO,QUESHIZUIHAODEJIEJUEFANGAN。

仅仅适用于健身新手参考的增肌训练方案


YIXIAJIUSHIWODEFENXIANG:

1.SHENMESHIJIANJIANSHENZUIHAO?

GENJURENTISHENGLIZHUANGKUANG,KEYIXUANZEZAOSHANG9-10DIAN,XIAWU4-5DIAN,WANSHANG7-8DIAN3GESHIJIANDUANLAIJIANSHEN,DUIYUZAO9WAN5DESHANGBANZULAISHUO,WANSHANGSHIYIGEBIJIAOSHIHEDEJIANSHENXUANZE。

2.ZENGJIDEYUANLISHISHENME?

JIANDANDESHUO,JIROUDESHENGZHANGSHIYIGECIJI,BUCHONG,SHENGZHANGZHEIYANGYIGEGUOCHENG。DOUZHIDAO,JIROUDESHENGZHANGXUYAOLILIANGXUNLIANJIDAZHONGLIANG,GAOQIANGDUDEXUNLIANQUCIJIJIROU,YIDADAOJIROUXIANWEIPOHUAIDEZHEIYANGYIGEGUOCHENG,ZHIHOUSHENTITONGGUOZISHENMIANYIGONGNENGDIAODONGYINGYANGWUZHIQUXIUFU,ZHEISHIJIUXUYAOJIANSHENZHEJINXINGYINGYANGBUCHONGLAITIGONGXIUFUJIROUSUOXUDEWUZHICUCHENGSHENTIWANCHENGHUIFUHECHAOLIANGHUIFUDEGUOCHENG,ZHEIYANGBIANDADAOLEJIROUSHENGZHANGDEMUDE。

SUOYIDUIYUYIZENGZHANGJIROUWEIMUDEDEJIANSHENZHELAISHUO,ZHUYAODERENWUJIUSHITONGGUOZENGDAXUNLIANZHONGLIANG、DUOZUSHUDENGFANGSHIZENGJIAXUNLIANQIANGDUYIDADAOSHENDUDEJIROUCIJI,CONGERDADAOJIROUXIANWEIPOHUAIZHEIYANGYIGEGUOCHENG,RANHOUTONGGUOYINGYANGDEBUCHONG,BANGZHUSHENTIWANCHENGCHAOLIANGHUIFUZHEIYANGYIGEGUOCHENG。

3.SHENMESHIDAJIROUQUN、XIAOJIROUQUN?MEIKUAIJIROUQUNDEHUIFUSHIJIANDEDUOJIU?

YIBANLAISHUO,JIROUZUZHIZAIYINGYANGCHONGFENHEQITATIAOJIANJUBEIDEQINGKUANGXIA,DAJIROUQUNDEHUIFUSHIJIANZHISHAO72GEXIAOSHI,RUXIONGJI,BEIBUJIROU,TUIBUJIROUDENG。XIAOJIQUNDEHUIFUSHIJIANZHISHAO48GEXIAOSHI,RUERTOUJI,SANTOUJI,XIEFANGJIDENG。

SUOYIZAIZHIDINGJIANSHENJIHUADESHIHOU,YIDINGYAOZUNXUNZHEIGEYUANZE,LIUJIJIROUZUGOUDEXIUFUSHIJIAN,WULUNSHIYIZHOU3LIANHUO4LIAN,LIANXULIANGTIANDUANLIANXIANGTONGDEJIROUQUNDOUSHIBUZHENGQUEDE,ZHEIYANGHUIDAOZHIGAIJIQUNGUODUPILAO,CUOGUOLEZUIJIAHUIFUSHENGZHANGSHIJIAN。

WEILERANGSHENTIDEDAOCHONGFENHUIFU,YOUSHIXUYAOTINGLIANJITIAN,TEBIESHIZAIYOUYUXUNLIANGUOLIANGERSHINEIFENMIXITONGSHIDIAODESHIHOU。ZHEIYESHIWOZHUZHANGYIZHOULIANSANTIANDEYUANYIN。ZHEIYANGZUOSHIWEILERANGZHENGGESHENJINGXITONGYOUCHONGZUSHIJIANJINXINGHUIFU,YIBIANZUZHIXIACIZHANDOU。ERNISUODEDAODE,BUJINSHIJINGSHENSHANGDEFANGSONG,HAIYOUSHENGLISHANGDESHUCHANG。GUOLIANGXUNLIANDEZHENGZHUANGZHUYAOSHIJIROUPILAO,ZAOGAODESHIHAIHUISHINISHENJINGHEQITAXITONGSHOUDAOCHUANGSHANG。

4.MEICIJIANSHENDUOZHANGSHIJIAN?

40-60FENZHONG。

5.JIROUSHENMESHIHOUZENGZHANGZUIKUAI?

JIROUZENGZHANGZUIKUAISHIZAIXIUXIDESHIJIAN,SUOYITICHANGZAOSHUI,HEGETIANXUNLIANJIUSHIZHEIYUANYIN。


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