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내용필수	웹에디터 시작 > > > <p>If this is the year you vow to get stronger, you’ll be happy to know that it doesn’t take that much to improve your baseline and <a href="https://www.google.com/search?q=start%20building">start building</a> lean muscle. The Centers for Disease Control and Prevention (CDC) recommends two 20-minute strength training workouts per week - about the length of a sitcom - to hit all of the muscle groups and build lean muscle. For beginners, the key is to start with a routine that’s both effective and enjoyable. Aaron Leventhal, NSCA-CSCS, retired professional soccer player and author of The New Fit: How to Own Your Fitness Journey in Your 40s, 50s, and Beyond, created a two-day-a-week strength program designed for progress. Ideally, give yourself at least one rest day between sessions to maximize recovery and results. Is this workout safe and appropriate for everyone? What equipment will I need? How do I warm up? How often should I do the workouts? Do as many reps as possible of each move for 30 seconds while maintaining control.</p><iframe width="640" height="360" src="//www.youtube.com/embed/https://www.youtube.com/watch?v=95obcRI2y_w" frameborder="0" allowfullscreen title="1 month ago (c) by youtube.com" style="float:left;padding:10px 10px 10px 0px;border:0px;"></iframe><br/><br/><span style="display:block;text-align:center;clear:both"><iframe width="640" height="360" src="https://www.youtube.com/embed/cPDHHIgcwlU?showinfo=0&playsinline=1&fs=0&disablekb=1" frameborder="0" allowfullscreen title="4 Surprising Ways to Speed up Muscle Growth (c) by N/A"></iframe></span><p>Rest for 30 seconds before moving on to the next exercise. After the last move, start again. You can do these in any order, Leventhal says. You might find it helpful to incorporate a free app with an interval timer like PushPress that you can set up for 30-second intervals if you aren’t in front of a clock to watch. Aim for 4 to 6 rounds for a 15- to 20-minute workout. Lie on your back with your feet flat on the floor and <a href="http://jimiantech.com/g5/bbs/board.php?bo_table=w0dace2gxo&wr_id=419028">Prime Boosts Supplement</a> your knees bent. Hold your dumbbells over your chest, arms extended. Bring the weights down until your elbows touch the floor, and press them back up. Holding the weights on your shoulders, stand with your feet shoulder-width apart. Ensure your toes are forward and the arch of your foot is open. Begin by pushing your hips back and then bending your knees, being sure to keep your back flat and your head straight forward.</p><br/><br/><p>Squat down to where your hip and knee are 90 degrees, and then stand back up. Modifications can be that you can do this as a body-weight squat and/or don’t sit back as far, Leventhal recommends. Begin by standing with your feet hip-distance apart, and hinge at your hips about 45 degrees. Keeping your shoulder blades peeled together in the back and holding weights by your sides, start pulling the dumbbells up into the sides of your rib cage by keeping your elbows narrow as you pull. Lower down to the starting position to complete 1 rep. Do as many reps as possible of each move for 30 seconds while maintaining control. Rest for 30 seconds before moving on to the next exercise. After the last move, start again. Aim for 4 to 6 rounds for a 15- to 20-mi > > 웹 에디터 끝
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