Zu sagen "nehmen Sie mehr Fortschritte" darf nicht bedeuten, eine ganze Menge zu, wenn jemand, der die genaue und prägnante Formulierung. Können Sie uns einige Hintergrundinformationen, wie Sie trainiert, andere Aktivitäten, die Sie hat (oder in der Vergangenheit getan hat), und wie lange hat Sie schon Fußball spielen? Ist das nur ein physisches Problem? Ich denke, die Schuhe sollten in Ordnung sein. Ich kaufte diese aus einer angesehenen running-Schuh-Shop und der Ladenbesitzer half mir wählen Sie eine mittlere Stabilität, innere support-Schuh.Ich lief einen kurzen run in drei verschiedenen Arten von Schuhen, um ihm zu helfen, herauszufinden, meine Laufenden Anforderungen. Die Formatierung Ihrer Antwort macht es schwer zu Lesen. Großbuchstaben und Fettschrift ziehen Sie die Aufmerksamkeit Weg von den rest des Satzes. Für mich persönlich, deine Antwort ist fast unlesbar, da meine Augen springen immer zum nächsten Großbuchstaben oder Fett Teil, auch wenn ich versuche zu Lesen, das Material in-between.
  • Essen Groß: Ihr Körper nicht kennen den Unterschied zwischen protein/Fett im Speck Vergleich, die in Huhn, also gibt es keine magischen Lebensmittel, die wachsen Muskeln (Nein, nicht mal protein-shakes). Essen Sie genug, um Ihre ideale makro-split (Fett/protein/carb) plus 300-500 kcal extra zu Kraftstoff Muskel-Wachstum.
  • Die Verbindung Workout: beginnen Sie nicht heraus zu tun, die isolation split-Routinen, die sind richtig nur wirksam, für fortgeschrittene Bodybuilder. Mache zusammengesetzte übungen wie Kniebeugen, Kreuzheben, Bank, etc. die Zug-und wachsen Muskeln in Ihrem ganzen Körper. Zwei gute Programme zu Folgen Beginnen, Stärke und Stronglifts.
  • Progressive Überlastung: Die wichtigsten Treiber zu erstellen Muskel ist das heben schwerer. Also immer schwerere, wenn möglich (manchmal werden Sie brauchen, um ein geringeres Gewicht zu Rampe wieder hinauf-das ist okay).
  • KISS: halten Sie es einfach und kurz. Sie brauchen nicht 4 Stunden am Tag zu wachsen Massiv Muskeln; eine Stunde am Tag ist wirklich alles, was Sie brauchen. Wenn Sie wirklich wollen, Zeit zu verbringen in der Turnhalle, tun Sie 1,5-2 Stunden max.
  • Rest: Ihr Körper nicht die Muskeln in der Turnhalle, es macht Sie im Bett, wenn Sie ruhen. Wenn Sie nicht bekommen, eine ausreichende Menge an Schlaf, und warten Sie eine ausreichende Zeit in zwischen den Trainingseinheiten, dann werden Ihre Muskeln nicht vollständig erholen und Sie wird die Hemmung Ihre eigenen Muskel-Wachstum.
  • Smart sein: Vermeiden Sie häufige Fallstricke, die stop-Training für lange Laufzeiten. Lernen, gute form, um Verletzungen zu vermeiden. Scheuen Sie sich nicht, in der Turnhalle beim anfahren, bei geringem Gewicht / leer barbells; die alternative ist die Aufhebung zu viel und verletzen sich selbst. Dehnen Sie Ihre Muskeln, so dass Sie nicht übermäßig fest und beeinträchtigen den Fortschritt zu fördern oder schlechte-form.
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