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zijn jullie nu mad op me?
I have basic structure of training : part 1: train one muscle group for about 60-70 min
part 2: eat small meal
part 3: train second muscle group for about 40-50 min
part 4: cardio training for 10-15min
part 5: abs training for 20 minutes
Now more explanation about the parts:
part 1: train a large muscle group (chest,back,legs) where you can go heavy in weight in your reps(example exercise where you can use heavy weight: benchpress,squad,...)
part 2: eat something small with allot of protein for example: some chicken with some brown beans,tuna fish,...
part 3: train a smaller muscle group (biceps,triceps,shoulders) that will reach failure faster then the groups in part one
part 4 : do high intense interval cardio; you go slow for 1.5 minutes then you sprint for 1.5 minutes then slow again for 1.5 minutes and so on
part 5 : do all of 3 types exercises for your abs with almost no rest. For example 3 exercises for lower abs
, 2 exercises for higher abs and 2 exersises for oblique. Have no mercy for yourself!!!