Ai thích tập thể hình nào!

Chắc là man nào cũng muốn có bắp tay to, đặc biệt là bắp tay sau, click to the link http://www.bodybuilding.com/fun/drjoe4.htm

Hình như thông tin bang tiếng Anh khó nhằn với mọi người hay sao mà chẳng ai đoái hoài đến cái box này cả. Nếu muốn tim thông tin bằng tiếng VIệt thì chắc chỉ còn nước mua sách thôi:
Tập tạ thể hình- do Thanh Hoa biên soạn
Tập tạ bằng hình ảnh- Nhà Xuất bản Đà Nẵng
Mỗi cuốn chỉ có 10000 VND, có thể tìm mua ở hiệu sách 107 Hàng Bông hoác mấy hiệu sách gần trường DH Sư Phạm
Hoăc có thể tham khảo website: www.lyduc.com

Hình như thông tin bang tiếng Anh khó nhằn với mọi người hay sao mà chẳng ai đoái hoài đến cái box này cả. Nếu muốn tim thông tin bằng tiếng VIệt thì chắc chỉ còn nước mua sách thôi:
Tập tạ thể hình- do Thanh Hoa biên soạn
Tập tạ bằng hình ảnh- Nhà Xuất bản Đà Nẵng
Mỗi cuốn chỉ có 10000 VND, có thể tìm mua ở hiệu sách 107 Hàng Bông hoác mấy hiệu sách gần trường DH Sư Phạm
Hoăc có thể tham khảo website: www.lyduc.com

Trời đất ơi, không ai vào topic này sao!!!!
Try these five key ab exercises for helping you achieve a chiseled midsection!
Remember to consult your doctor before starting any diet and exercise plan.

With intense training, a strict diet, and the help of MuscleTech supplements, your abs can be cut and ready for whenever the shirt needs to come off!
Here are five key ab exercises and a great ab-sculpting routine that can have your midsection in great shape. Just remember that the best ab development in the world will mean nothing if your abdominal muscles are covered with fat. So along with doing these ab exercises, make sure you maintain a calorie-reduced/high protein diet, burn enough calories with exercise, and use HYDROXYCUT *****pport your fat-loss goals. And to help you get enough protein in your diet for muscle growth, use NITRO-TECH. With the help of the NITRO-TECH family of products, you''ll have no trouble meeting your protein requirements.
Side Bends


Muscles Worked: Side, upper and lower abdominals
Position: Position yourself on a mat or soft surface so that you''re lying on your side. Rest your upper arm on your side and place your hand from your lower arm behind your head.
Start: With your head, neck, and body parallel to the floor, lift your upper body up slowly and as far as you can.
Finish: Hold at the top of the movement for a short time before slowly returning to the start position.
Tip: Do a set on one side, then switch sides and perform another set on the other side. Continue to alternate in this fashion until you''re done. This will allow you to save time and also give each side a chance to recover for the next set.
-----------------------------------------------------------

Kneeling Cable Crunches

Muscles Worked: Upper, middle, lower, and side abdominals
Position: To perform kneeling cable crunches, use a rope or a bar with a pull-down machine. Kneel down facing the machine so that the cable comes down at a slight angle away from the rack as you crunch down.
Start: Grab the rope or bar and pull it down so that your hands are positioned just above your forehead. Crunch down as far as you can go, keeping the rope or bar in the same position. Keep your arms locked in the same position and focus on your abs doing the work.
Finish: Bring your body back up slowly to the start position by focusing your abdominals to do the work and control the motion.
Tip: Because you can add heavier weight, this is a particularly good exercise for causing the abdominal muscles to fatigue more quickly with fewer reps. Perform the kneeling cable crunches carefully and slowly, exhaling as you go down.
-----------------------------------------------------------

Hanging Leg Raises


Muscles Worked: Upper, middle, and lower abdominals
Position: Using a horizontal bar, position your grip on the bar a little wider than shoulder-width. Hang from the bar so your legs dangle straight down.
Start: With your feet side-by-side, bring your legs up slowly as far as you can toward your chest by bending your hips and knees.
Finish: Hold the position at the top before returning slowly to the start position.
Tip: Use gloves or chalk on your hands to prevent slipping and hand fatigue. For variation, twist your hips to either side to hit your obliques or side abdominal muscles.
-----------------------------------------------------------

Crunches

Muscles Worked: Upper and middle abdominals
Position: Lie down on the floor or a mat. Bend your knees to about 90-degrees while keeping your feet flat on the floor. Place your hands gently behind your head.
Start: Keeping your back and head straight, lift your shoulders off the floor about 4 to 6 inches.
Finish: Hold the finish position for a short period before lowering yourself slowly back to the start.
Tip: Try not to tuck your chin into your chest as you perform crunches. Exhale as you lift your shoulders off the floor and inhale as you bring them back down again. To prevent neck injuries, avoid pulling on your head with your hands as you perform this exercise.
-----------------------------------------------------------

Assisted Abdominal Leg Pushes (Advanced)

Muscles Worked: Upper, middle, lower, and side abdominals
Position: Have a training partner stand with their legs slightly bent and spread a little more than shoulder-width apart. Lay down on your back, positioning your head on the mat between your partner''s legs.
Start: Grab a hold of your partner''s ankles for support and bring your legs up with a slight bend in your knees. Your partner then grabs the front of your ankles and proceeds to push your legs down towards the floor.
Finish: It is your goal to resist your partner''s leg pushes as best as you can and bring your legs back up to the starting position quickly, but under control. Avoid having your feet touch the ground after each push.
Tip: This one is a lot of fun! However, it is a more difficult exercise and should be performed by advanced participants only. To make the routine more interesting, have your partner randomly push your legs to the left and right as well as to the center.
The abdominals are an important set of muscles for trunk stabilization. Always warm up and stretch before each workout session. It?Ts important to note that ab training is often performed at the end of a workout or on its own in a separate workout. Choose to perform 1 to 3 sets of each exercise depending on your fitness level. See the Super-Sculpting Ab Routine below for more details.

Trời đất ơi, không ai vào topic này sao!!!!
Try these five key ab exercises for helping you achieve a chiseled midsection!
Remember to consult your doctor before starting any diet and exercise plan.

With intense training, a strict diet, and the help of MuscleTech supplements, your abs can be cut and ready for whenever the shirt needs to come off!
Here are five key ab exercises and a great ab-sculpting routine that can have your midsection in great shape. Just remember that the best ab development in the world will mean nothing if your abdominal muscles are covered with fat. So along with doing these ab exercises, make sure you maintain a calorie-reduced/high protein diet, burn enough calories with exercise, and use HYDROXYCUT *****pport your fat-loss goals. And to help you get enough protein in your diet for muscle growth, use NITRO-TECH. With the help of the NITRO-TECH family of products, you''ll have no trouble meeting your protein requirements.
Side Bends


Muscles Worked: Side, upper and lower abdominals
Position: Position yourself on a mat or soft surface so that you''re lying on your side. Rest your upper arm on your side and place your hand from your lower arm behind your head.
Start: With your head, neck, and body parallel to the floor, lift your upper body up slowly and as far as you can.
Finish: Hold at the top of the movement for a short time before slowly returning to the start position.
Tip: Do a set on one side, then switch sides and perform another set on the other side. Continue to alternate in this fashion until you''re done. This will allow you to save time and also give each side a chance to recover for the next set.
-----------------------------------------------------------

Kneeling Cable Crunches

Muscles Worked: Upper, middle, lower, and side abdominals
Position: To perform kneeling cable crunches, use a rope or a bar with a pull-down machine. Kneel down facing the machine so that the cable comes down at a slight angle away from the rack as you crunch down.
Start: Grab the rope or bar and pull it down so that your hands are positioned just above your forehead. Crunch down as far as you can go, keeping the rope or bar in the same position. Keep your arms locked in the same position and focus on your abs doing the work.
Finish: Bring your body back up slowly to the start position by focusing your abdominals to do the work and control the motion.
Tip: Because you can add heavier weight, this is a particularly good exercise for causing the abdominal muscles to fatigue more quickly with fewer reps. Perform the kneeling cable crunches carefully and slowly, exhaling as you go down.
-----------------------------------------------------------

Hanging Leg Raises


Muscles Worked: Upper, middle, and lower abdominals
Position: Using a horizontal bar, position your grip on the bar a little wider than shoulder-width. Hang from the bar so your legs dangle straight down.
Start: With your feet side-by-side, bring your legs up slowly as far as you can toward your chest by bending your hips and knees.
Finish: Hold the position at the top before returning slowly to the start position.
Tip: Use gloves or chalk on your hands to prevent slipping and hand fatigue. For variation, twist your hips to either side to hit your obliques or side abdominal muscles.
-----------------------------------------------------------

Crunches

Muscles Worked: Upper and middle abdominals
Position: Lie down on the floor or a mat. Bend your knees to about 90-degrees while keeping your feet flat on the floor. Place your hands gently behind your head.
Start: Keeping your back and head straight, lift your shoulders off the floor about 4 to 6 inches.
Finish: Hold the finish position for a short period before lowering yourself slowly back to the start.
Tip: Try not to tuck your chin into your chest as you perform crunches. Exhale as you lift your shoulders off the floor and inhale as you bring them back down again. To prevent neck injuries, avoid pulling on your head with your hands as you perform this exercise.
-----------------------------------------------------------

Assisted Abdominal Leg Pushes (Advanced)

Muscles Worked: Upper, middle, lower, and side abdominals
Position: Have a training partner stand with their legs slightly bent and spread a little more than shoulder-width apart. Lay down on your back, positioning your head on the mat between your partner''s legs.
Start: Grab a hold of your partner''s ankles for support and bring your legs up with a slight bend in your knees. Your partner then grabs the front of your ankles and proceeds to push your legs down towards the floor.
Finish: It is your goal to resist your partner''s leg pushes as best as you can and bring your legs back up to the starting position quickly, but under control. Avoid having your feet touch the ground after each push.
Tip: This one is a lot of fun! However, it is a more difficult exercise and should be performed by advanced participants only. To make the routine more interesting, have your partner randomly push your legs to the left and right as well as to the center.
The abdominals are an important set of muscles for trunk stabilization. Always warm up and stretch before each workout session. It?Ts important to note that ab training is often performed at the end of a workout or on its own in a separate workout. Choose to perform 1 to 3 sets of each exercise depending on your fitness level. See the Super-Sculpting Ab Routine below for more details.

Có anh đây, chờ ông em thi xong đã, cứ lo thi cho tốt đi nhé.

Có anh đây, chờ ông em thi xong đã, cứ lo thi cho tốt đi nhé.

Start building bigger, stronger legs with this 8-week routine.
Remember to consult your doctor before starting any diet and training program.

Leg training is just as important as training the rest of your body and can definitely add quality mass to your frame.
We all know that heavy leg training can be extremely tough and quite intimidating. Just take a quick look around your gym and you ll probably see many muscular upper bodybuilders with solid chests and arms, but mediocre leg development. To be able to truly compete with the big boys, you ve got to develop that classic X frame that s synonymous with the hardcore bodybuilder s ultimate physique. So as much as we may love training everything north of the waistline, training legs is extremely important. In fact, by adding compound leg exercises like squats to your training program, you ll surely have the potential to add some quality mass to your entire lower body. That s why we ve developed a leg-training routine that you can use to help get you where you ought to be. So if you think you ve got what it takes, give this routine a try, and then get ready to thank yourself when you notice your legs exploding with new growth.
The 8-Week Program to Bigger and Stronger Legs
We''ve designed this eight-week training schedule to help you build a powerful muscular foundation and add quality mass to your legs. To keep your muscles stimulated, and to prevent boredom, this routine has two distinct leg workouts. You''ll train your legs only once each week, alternating between each workout every week. That is, you''ll do Workout 1 for your first week, and you''ll do Workout 2 the following week. After eight weeks, you''re going to need to take a one-week layoff. This should give you ad***ional time for adequate recovery and growth. Don''t forget to properly warm up and stretch before your hardcore training sessions. Also, make sure you choose the right training gear for better workouts.
Leg Workout 1: The first leg workout features the squat, which is great for building tremendous overall mass. Your first couple of sets for each exercise will serve as a warm-up. You ll start off with fairly light weight and pump out a set of 15 reps followed by another set of 10 reps. Once you ve properly warmed up, you ll be able to increase the weight and do your first working set of 12 reps. You can drive up the intensity by reducing the rest time between sets, but you should take anywhere from at least 3 to 5 minutes in between your working sets. Now increase the weight and complete another working set of 10 reps. You should end the exercise with enough weight to complete your heaviest working set of 6 reps with proper form. You ll follow this procedure for each exercise, doing a total of five sets (two warm-up sets followed by three working sets). Again, make sure you use strict form for all your sets and ask for assistance when using heavy weight.
Exercises Warm-Up Sets Working Sets
Squats 2 sets of 15, 10 reps 3 sets of 12, 10, 6 reps
Leg Extensions 2 sets of 15, 10 reps 3 sets of 12, 10, 6 reps
Standing Leg Curls 2 sets of 15, 10 reps 3 sets of 12, 10, 6 reps
Leg Workout 2: This workout contains different exercises than the workout above, but they''re just as effective for developing your legs. Of course, just as in the previous workout, you''ll be in control of the intensity. By resting less in between sets, you can boost the intensity level. Do a total of five sets for each exercise (two warm-up sets followed by three working sets), making sure you use strict form for all your exercises.
Exercises Warm-Up Sets Working Sets
Leg Presses 2 sets of 15, 10 reps 3 sets of 12, 10, 6 reps
Front Squats 2 sets of 15, 10 reps 3 sets of 12, 10, 6 reps
Stiff-Legged Deadlifts 2 sets of 15, 10 reps 3 sets of 12, 10, 6 reps
Click below for your Bigger, Stronger Legs Workout Logs
Workout 1 | Workout 2
To view and print the Bigger, Stronger Legs Workout Log you will need Adobeđ Acrobatđ Readerđ, click on the õ?oGet Acrobatđ Readerđõ? logo to download.
Squat


Muscles Worked: Quadriceps, glutes, hamstrings, abs, lower back
Position: Get under a racked barbell and position it across your shoulders on the traps, just above your rear delts. Grasp the bar with your hands and keep your elbows pointed down.
Start: Look straight ahead and raise the bar off the rack. Move slowly downwards as though you were lowering yourself into a chair until your thighs are nearly parallel to the floor. Keep your back straight and look straight ahead.
Finish: Push smoothly until the weight is raised to full extension and you are in the starting position.
Tip: Always keep your back straight to avoid injury and ask for the assistance of a fellow trainer when using heavy weight.
-----------------------------------------------------------

Leg Extensions

Muscles Worked: Quadriceps
Position: Sit on the leg extension machine and grip the handles to ensure stability during the exercise. Hook your lower legs under the padded rollers at just about ankle level.
Start: Bending at the knee, raise your feet until they are nearly parallel to the floor.
Finish: Lower your legs back to the starting position.
Tip: To place more emphasis on the rectus femoris (the part of the quadriceps that run along the front of your thighs), tilt the backrest back into an inclined position and lean back during the exercise. You can even make this exercise more challenging by doing it with one leg at a time.
-----------------------------------------------------------

Standing Leg Curls:

Muscles Worked: Hamstrings
Position: Assume the proper position in the machine depending on its design. Place your lower leg (working leg) against the roller pad just above ankle level, and the thigh of the same leg against the stationary thigh pad. Firmly grasp the handles to ensure upper-body stability during the exercise. You may have to lean forward to reach the handles.
Start: Curl your working leg as if you were trying to touch your glutes with your heel.
Finish: Slowly return to the starting position by straightening your knee. Once you ve completed a set with one leg, do a set with your other leg.
Tip: Keep the weight under control when returning to the starting position. Avoid letting the weight drop at the end of the movement.
-----------------------------------------------------------

Leg Presses


Muscles Worked: Quadriceps, glutes, hamstrings
Position: Sit on the machine with your back against the pad and adjust the seat accordingly. Place your feet midway on the platform about shoulder width apart. Firmly grasp the side handles for stability.
Start: Push smoothly until the weight is raised to full extension. Pause momentarily.
Finish: Lower weight under control to the starting position.
Tip: Altering your foot placement on the platform can change the feel of this exercise. Placing your feet closer together emphasizes the quadriceps, while placing your feet further apart with your toes pointed outwards puts more emphasis on your hamstrings and glutes.
-----------------------------------------------------------

Front Squats

Muscles Worked: Quadriceps, glutes, hamstrings, abs
Position: Place the barbell across the front of your shoulders and hold your upper arms parallel to the floor. Bend your elbows and grasp the bar with your arms crossed.
Start: Look straight ahead and move slowly downward until your upper legs are nearly parallel to the floor.
Finish: Push smoothly until the weight is raised to full extension and you are in the starting position.
Tip: A Smith machine can help you maintain proper form, but if you use a free-weight barbell, make sure to keep your back perfectly straight and use lighter weight than a conventional squat. Remember to ask for assistance of a fellow trainer when lifting heavy weights.
-----------------------------------------------------------

Stiff-Legged Deadlifts

Muscles Worked: Hamstrings, glutes, lower back, forearms, trapezius
Position: Stand with your feet about three inches apart, facing the barbell on the floor. Then with your back straight, bend forward at the waist and grasp the barbell using an overhand grip.
Start: Begin the exercise by flexing at the hips, lifting the barbell upward until it is just across your thighs.
Finish: Complete the exercise by bending at the waist and lowering the barbell back to the starting position.
Tip: To get a larger range of motion, you can stand on a wooden block or a plate to raise your body a few inches off the floor. Avoid rounding your back during this exercise. It''s a good idea to try this exercise a few times with just the bar until you get a good feel for it. Make sure you use the right training gear like a lifting belt for better workouts.
If you''ve performed each workout with enough intensity, you may notice that your legs are drained of energy. But don''t let this stop you from walking over to your gym locker, grabbing your CELL-TECH and mixing up a delicious serving of MuscleTech''s all-time-best musclebuilding creatine formula. You''ll get those quads and hamstrings ready for your next training session. About 30 to 45 minutes after having your CELL-TECH, mix up two scoops of the ultimate mass-building protein supplement, NITRO-TECH. You''ll be getting the building blocks your body needs for growth and strength gains. In fact, while your results will vary, subjects in a study (previously trained young, healthy males) who used the CELL-TECH/NITRO-TECH stack as part of a diet and weight-training program gained an average of 11.4 pounds of mass in just 8 weeks! Of course, you should eat a wholesome diet that is high in protein, moderate in carbohydrates, and low in saturated fats. Remember to drink plenty of water as well. Do all of this and you''ll build an impressive physique complete with colossal legs your bodybuilding friends will surely wish they had themselves. Just make sure to consult your doctor before starting any diet and training program

Start building bigger, stronger legs with this 8-week routine.
Remember to consult your doctor before starting any diet and training program.

Leg training is just as important as training the rest of your body and can definitely add quality mass to your frame.
We all know that heavy leg training can be extremely tough and quite intimidating. Just take a quick look around your gym and you ll probably see many muscular upper bodybuilders with solid chests and arms, but mediocre leg development. To be able to truly compete with the big boys, you ve got to develop that classic X frame that s synonymous with the hardcore bodybuilder s ultimate physique. So as much as we may love training everything north of the waistline, training legs is extremely important. In fact, by adding compound leg exercises like squats to your training program, you ll surely have the potential to add some quality mass to your entire lower body. That s why we ve developed a leg-training routine that you can use to help get you where you ought to be. So if you think you ve got what it takes, give this routine a try, and then get ready to thank yourself when you notice your legs exploding with new growth.
The 8-Week Program to Bigger and Stronger Legs
We''ve designed this eight-week training schedule to help you build a powerful muscular foundation and add quality mass to your legs. To keep your muscles stimulated, and to prevent boredom, this routine has two distinct leg workouts. You''ll train your legs only once each week, alternating between each workout every week. That is, you''ll do Workout 1 for your first week, and you''ll do Workout 2 the following week. After eight weeks, you''re going to need to take a one-week layoff. This should give you ad***ional time for adequate recovery and growth. Don''t forget to properly warm up and stretch before your hardcore training sessions. Also, make sure you choose the right training gear for better workouts.
Leg Workout 1: The first leg workout features the squat, which is great for building tremendous overall mass. Your first couple of sets for each exercise will serve as a warm-up. You ll start off with fairly light weight and pump out a set of 15 reps followed by another set of 10 reps. Once you ve properly warmed up, you ll be able to increase the weight and do your first working set of 12 reps. You can drive up the intensity by reducing the rest time between sets, but you should take anywhere from at least 3 to 5 minutes in between your working sets. Now increase the weight and complete another working set of 10 reps. You should end the exercise with enough weight to complete your heaviest working set of 6 reps with proper form. You ll follow this procedure for each exercise, doing a total of five sets (two warm-up sets followed by three working sets). Again, make sure you use strict form for all your sets and ask for assistance when using heavy weight.
Exercises Warm-Up Sets Working Sets
Squats 2 sets of 15, 10 reps 3 sets of 12, 10, 6 reps
Leg Extensions 2 sets of 15, 10 reps 3 sets of 12, 10, 6 reps
Standing Leg Curls 2 sets of 15, 10 reps 3 sets of 12, 10, 6 reps
Leg Workout 2: This workout contains different exercises than the workout above, but they''re just as effective for developing your legs. Of course, just as in the previous workout, you''ll be in control of the intensity. By resting less in between sets, you can boost the intensity level. Do a total of five sets for each exercise (two warm-up sets followed by three working sets), making sure you use strict form for all your exercises.
Exercises Warm-Up Sets Working Sets
Leg Presses 2 sets of 15, 10 reps 3 sets of 12, 10, 6 reps
Front Squats 2 sets of 15, 10 reps 3 sets of 12, 10, 6 reps
Stiff-Legged Deadlifts 2 sets of 15, 10 reps 3 sets of 12, 10, 6 reps
Click below for your Bigger, Stronger Legs Workout Logs
Workout 1 | Workout 2
To view and print the Bigger, Stronger Legs Workout Log you will need Adobeđ Acrobatđ Readerđ, click on the õ?oGet Acrobatđ Readerđõ? logo to download.
Squat


Muscles Worked: Quadriceps, glutes, hamstrings, abs, lower back
Position: Get under a racked barbell and position it across your shoulders on the traps, just above your rear delts. Grasp the bar with your hands and keep your elbows pointed down.
Start: Look straight ahead and raise the bar off the rack. Move slowly downwards as though you were lowering yourself into a chair until your thighs are nearly parallel to the floor. Keep your back straight and look straight ahead.
Finish: Push smoothly until the weight is raised to full extension and you are in the starting position.
Tip: Always keep your back straight to avoid injury and ask for the assistance of a fellow trainer when using heavy weight.
-----------------------------------------------------------

Leg Extensions

Muscles Worked: Quadriceps
Position: Sit on the leg extension machine and grip the handles to ensure stability during the exercise. Hook your lower legs under the padded rollers at just about ankle level.
Start: Bending at the knee, raise your feet until they are nearly parallel to the floor.
Finish: Lower your legs back to the starting position.
Tip: To place more emphasis on the rectus femoris (the part of the quadriceps that run along the front of your thighs), tilt the backrest back into an inclined position and lean back during the exercise. You can even make this exercise more challenging by doing it with one leg at a time.
-----------------------------------------------------------

Standing Leg Curls:

Muscles Worked: Hamstrings
Position: Assume the proper position in the machine depending on its design. Place your lower leg (working leg) against the roller pad just above ankle level, and the thigh of the same leg against the stationary thigh pad. Firmly grasp the handles to ensure upper-body stability during the exercise. You may have to lean forward to reach the handles.
Start: Curl your working leg as if you were trying to touch your glutes with your heel.
Finish: Slowly return to the starting position by straightening your knee. Once you ve completed a set with one leg, do a set with your other leg.
Tip: Keep the weight under control when returning to the starting position. Avoid letting the weight drop at the end of the movement.
-----------------------------------------------------------

Leg Presses


Muscles Worked: Quadriceps, glutes, hamstrings
Position: Sit on the machine with your back against the pad and adjust the seat accordingly. Place your feet midway on the platform about shoulder width apart. Firmly grasp the side handles for stability.
Start: Push smoothly until the weight is raised to full extension. Pause momentarily.
Finish: Lower weight under control to the starting position.
Tip: Altering your foot placement on the platform can change the feel of this exercise. Placing your feet closer together emphasizes the quadriceps, while placing your feet further apart with your toes pointed outwards puts more emphasis on your hamstrings and glutes.
-----------------------------------------------------------

Front Squats

Muscles Worked: Quadriceps, glutes, hamstrings, abs
Position: Place the barbell across the front of your shoulders and hold your upper arms parallel to the floor. Bend your elbows and grasp the bar with your arms crossed.
Start: Look straight ahead and move slowly downward until your upper legs are nearly parallel to the floor.
Finish: Push smoothly until the weight is raised to full extension and you are in the starting position.
Tip: A Smith machine can help you maintain proper form, but if you use a free-weight barbell, make sure to keep your back perfectly straight and use lighter weight than a conventional squat. Remember to ask for assistance of a fellow trainer when lifting heavy weights.
-----------------------------------------------------------

Stiff-Legged Deadlifts

Muscles Worked: Hamstrings, glutes, lower back, forearms, trapezius
Position: Stand with your feet about three inches apart, facing the barbell on the floor. Then with your back straight, bend forward at the waist and grasp the barbell using an overhand grip.
Start: Begin the exercise by flexing at the hips, lifting the barbell upward until it is just across your thighs.
Finish: Complete the exercise by bending at the waist and lowering the barbell back to the starting position.
Tip: To get a larger range of motion, you can stand on a wooden block or a plate to raise your body a few inches off the floor. Avoid rounding your back during this exercise. It''s a good idea to try this exercise a few times with just the bar until you get a good feel for it. Make sure you use the right training gear like a lifting belt for better workouts.
If you''ve performed each workout with enough intensity, you may notice that your legs are drained of energy. But don''t let this stop you from walking over to your gym locker, grabbing your CELL-TECH and mixing up a delicious serving of MuscleTech''s all-time-best musclebuilding creatine formula. You''ll get those quads and hamstrings ready for your next training session. About 30 to 45 minutes after having your CELL-TECH, mix up two scoops of the ultimate mass-building protein supplement, NITRO-TECH. You''ll be getting the building blocks your body needs for growth and strength gains. In fact, while your results will vary, subjects in a study (previously trained young, healthy males) who used the CELL-TECH/NITRO-TECH stack as part of a diet and weight-training program gained an average of 11.4 pounds of mass in just 8 weeks! Of course, you should eat a wholesome diet that is high in protein, moderate in carbohydrates, and low in saturated fats. Remember to drink plenty of water as well. Do all of this and you''ll build an impressive physique complete with colossal legs your bodybuilding friends will surely wish they had themselves. Just make sure to consult your doctor before starting any diet and training program

chú tập o dau the, may nam roi, chi so cac vong the nao
anh tap dc 5 nam roi. clb thang long Nguyen chi thanh