@DaveLiepmann können den link, den Sie zur Verfügung gestellt werden, die an Frauen angewandt werden? danke. Wenn Sie plank, drücken Sie Ihr Gesäß so fest wie Sie können, Weil der reziproken Hemmung, diese sollten aufhören, Ihre psoas-übernahme (Hinweis: Sie müssen möglicherweise auf Ihre glute Stärke zuerst) Nein, ich habe nichts verschwitzt/müde für die Klasse, die meisten meiner Klassen, die diesen Begriff in den Hörsälen. Und ich beziehe mich speziell an Stärke zu gewinnen, nicht unbedingt Füllstoffe. So würden Sie empfehlen, habe ich ein Tag für jede Art von übung? Oder ändern Sie es mit jeder Sitzung? Danke! Das passiert mir die ganze Zeit an der härtesten Stelle von einem harten Aufzug. "Es wird empfohlen, halten Sie mindestens 1-2 Stunden Abstand vor dem Essen und der Arbeit aus. Dies ist, weil die Muskeln brauchen Blut zirkulierenden Nährstoffen und Sauerstoff unerlässlich, um die maximale Ergebnisse aus Ihrem Training während der Verdauung der Nahrung leiten das Blut um den Magen" Sagt wer? Wenn Sie sich nicht immer eine Masche, es gibt keine Beweise zur Unterstützung dieser Aussage.

Die Kurzfassung: Nein. Absolut nicht ideal.

Wenn Sie möchten, die besten Ergebnisse -, Bein-Tag ist der wichtigste Tag. Dies ist der Tag, wo Sie die größte Masse der Muskeln (und nicht nur die Beine, entweder).

Wie verbessern Sie Ihren Ansatz

Das größte Problem hier ist, dass Sie arbeiten, nur Ihren Oberkörper, aber vergessen, die Beine und den unteren Rücken.

Beine und unteren Rücken sind, was Sie arbeiten, zu reduzieren Sie Ihr Risiko von Verletzungen, und werden Sie ein besserer Sportler insgesamt. Beine und unteren Rücken sind, was Sie arbeiten, zu erhöhen, wie viel Kalorien, die Sie brennen standardmäßig, weil es erfordert mehr Aufwand, aus Ihrem Herz und das zentrale Nervensystem (ZNS).

Ihr Gleichgewicht verbessern, Ihre Ausdauer verbessern, Ihren Stoffwechsel verbessern, Ihren Rücken zu verbessern, und let ' s face it, das ist das wichtigste in jedem Alter, aber um so mehr, je älter Sie werden.

Aber keine Sorge, es gibt einige frei verfügbare, vorprogrammierte Programmabläufe, jeder kann einfach abholen und zu nutzen, und eines meiner Lieblings-Bilder zu befürworten ist Stronglifts 5x5.

Und bevor Sie Fragen; ja. In jedem Alter ist. :)

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