Beginners could start with 2-3 times a week for

muscular strength and endurance, and do 8-12 repetitions per set, with each set focusing on a major muscle group. Also start with working on bigger muscule groups, for example, glutes (i.e., butt), hamstrings (back of the thigh), quadriceps (front of the thigh), and then move on smaller muscle groups. Warming up beforehand could help prevent injuries (I like to do 30-minute cardio before I do muscle work), and stretching afterwards could help our muscles become long and lean. The whole workout could take 45 minutes to an hour (or more). After each workout, our body (or muscles) need 24 to 48 hours to repair and recover, so do muscle work every other day or every other day.

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• 谢谢！看来我得加次数了。 -yihua- ♀ (0 bytes) () 11/20/2012 postreply 18:18:02

• 大顶!非常专业的回答。谢谢。 -she3652003- ♀ (0 bytes) () 11/21/2012 postreply 08:33:47