ah danke, ich glaube ich weiß, was die Einfügemarke bedeutet, und ich nehme Sie Punkt. Das ist aber schade zu hören, ich wollte wirklich um eine weitere sportliche Etappe Körperbau. Vorsichtig mit ibuprofen. Ich musste ziemlich oft mit Rückenschmerzen und es kann Ihrem Magen-Futter. @DForck42 Ausgezeichneter Punkt, und vergessen Sie nicht, dass Sie das auch tun :) (wenn Ihr zu Bearbeiten, wechseln Sie in eine MODERATIONS-Warteschlange) Ich bin bei ca 8:20 pro Meile. Meine cruising-Tempo. Ich werde langsamer laufen und sehen, ob es einen Unterschied macht. Das ist völlig richtig. Ihr Körper braucht eine RIESIGE, RIESIGE Menge von Fett und PROTEIN zu halten, re-Gebäude selbst - Knochen, Organe, Gewebe. Es ist unglaublich schlecht für Sie knausern auf Nahrung. Sie sollten Essen "wie ein Schwein" - füllen Sie Ihren Körper mit Eiweiß und Fetten. Und auch die kleinen täglichen Menge an CHO-Moleküle, die Sie benötigen. Auch ist es üblich, zählen Kalorien auf diese und andere Kraft Probleme, obwohl in der Regel, um zu schlagen eine minimale tägliche Kalorienzufuhr, anstatt zu beschränken, ist eine Einnahme maximal. Wenn Sie also schon zuvor hatte eine Essstörung hat, sollte man vielleicht überlegen, ob für Sie das zählen von Kalorien tragen würde jedes Risiko abnimmt, und vermeiden Sie es, wenn das der Fall ist.

Mein Ziel war es, ein Programm erstellen, welches ein paar Ziele:

  • Schlagen Sie alle Muskelgruppen zweimal in der Woche (verbindungen + Zubehör)
  • Nutzen agonist-antagonist Obermengen (gestaffelt), um zu maximieren, Fitness-Studio Effizienz + Verbesserung der Klimaanlage.
  • Zentrale jedes Training.
  • Training unter 50 Minuten.

Tag 1 - Horizontale Push-Pull

GRUPPE A

  • Langhantel Bankdrücken - 3 Sätze x 8-12 Wiederholungen
  • Barbell Bent-Over Row - 3 Sätze x 8-12 Wiederholungen

GRUPPE B

  • Schrägbank Kurzhantel Bankdrücken - 3 Sätze x 8-12 Wiederholungen
  • Kabel-Row - 3 Sätze x 8-12 Wiederholungen

GRUPPE C

  • Barbell Calf Raise - 3 Sätze x 12-15 wdh.
  • Hängendes Beinheben - 3 Sätze x 5-12 Wiederholungen

GRUPPE D

  • Rumänisches Kreuzheben - 3 Sätze x 8-12 Wiederholungen
  • Langen Hebel Planke - 3 Sätze x 60 Sekunden

Tag 2 - Vertikal Push-Pull

GRUPPE A

  • Weighted Pull - 3 Sätze x 6 Wiederholungen
  • Schulterdrücken - 3 Sätze x 6 Wiederholungen

GRUPPE B

  • Lat Pulldown - 3 Sätze x 8-12 Wiederholungen
  • Kurzhantel-Schulter-drücken - 3 Sätze x 8-12 Wiederholungen

GRUPPE C

  • Hängendes Beinheben - 3 Sätze x 5-12 Wiederholungen
  • Kurzhantel Seitlich Heben - 3 Sätze x 12-15 wdh.

GRUPPE D

  • Maschine Ab Crunch - 3 Sätze x 8-12 Wiederholungen
  • Dumbbell Front Raise 3 Sätze x 12-15 wdh.

Tag 3 - Arme + Beine

GRUPPE A

  • Hängendes Beinheben - 3 Sätze x 5-12 Wiederholungen
  • Langhantel-Kniebeugen (schwer) - 3 Sätze x 5 Wiederholungen

GRUPPE B

  • Langen Hebel Planke - 3 Sätze x 60 Sekunden
  • Langhantel-Kreuzheben - 3 Sätze x 5 Wiederholungen

GRUPPE C

  • EZ-Bar preacher curl - 3 Sätze x 10-12 Wiederholungen
  • French Press - 3 Sätze x 10-12 Wiederholungen

GRUPPE D

  • Hammer Curl - 3 Sätze x 8-12 Wiederholungen
  • Cable-Pushdown - 3 Sätze x 10 - 12 reps

Ich nehme an, es wird ziemlich intensiv, so werde ich senken meine GEWICHTE ein wenig, bis die Klimaanlage verbessert. Das Ziel ist der Ausgleich von Kraft-Ausdauer, core, etc..

Ich legte das Bein-Accessoires mit dem oberen Körper verbindungen und des oberkörpers Zubehör mit der Bein-verbindungen. Gonna führen Sie dieses 3/6 Tage hintereinander mit Pausen nach jedem 3 oder nach alle 6 je nach Müdigkeit.

Gedanken?

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