@DavidR ich bin gerade extra vorsichtig über Sehnenverletzungen, weil Sie länger dauern, um von zu erholen. Durch mehrere Zeiten, klettere ich, bis meine Arme sind toast, rest für ein paar Stunden und wieder klettern, bis Sie den toast wieder. Vor jeder Sitzung, an der ich auch 10 Minuten auf einem übung Fahrrad gefolgt von einigen Strecken zum Aufwärmen. Meinst du Natron statt Backpulver? @Sancho ich habe vor kurzem kaufte mir ein paar 1,25 kg 2,5 lb GEWICHTE dazu führen, dass mein Fitness-Studio nicht haben. Hatte noch keine Gelegenheit, Sie zu benutzen, aber hoffentlich werden Sie helfen. Wie bei StrongLifts, ich denke, es hat einen guten job für den Aufbau meiner Basis Stärke, aber mein Ziel drücken, Körpergewicht ist eher ein Zwischenziel; als ein Ergebnis, ich bin auf der Suche für fortgeschrittene Programme/übungen mit einem Fokus auf Presse, so kann ich mehr effizient dieses Ziel zu erreichen. Aber diese übungen nicht. Kreuzheben, Hyperextensions = Erector Spinae & Oberschenkel; Reverse Fly = Delts nur. Ihre Antwort ist meist die richtige. T-Bar, Kabel -, Hammer Sitzend, und Beugte sich Über Zeilen, sind alle Masse zurück Bewegungen. Pull-downs Ziel Lats nur.

Es kann etwas verwirrend sein, aber die Art und Weise zu denken, jeder ist das, was ist an der übung beteiligt. Eine isolation übung beinhaltet ein Gelenk und einen Muskel-Gruppe. Eine compound-übung umfassen zwei oder Muskel-Gruppen und zwei oder mehr Gelenke. Unilaterale versus bilaterale bedeutet nur, wenn beide Seiten des Körpers beteiligt sind oder nicht.

Für ein Beispiel, Blick auf einige Bizeps übungen. Ein Prediger Bank, Kurzhantel-biceps-curl ist eine einseitige, isolation übung. Jeder arm arbeitet unabhängig, auf einem einzigen Muskel/Gelenk (Bizeps/Ellenbogen). Ein Prediger Bank, ez-curl bar-Bizeps-curl wird eine isolation, bilaterale übung. Sie arbeiten an einem Muskel, aber beide Arme sind arbeiten in Koordination.

Die compound-version als ein Beispiel die pullup, die Handflächen Ihnen zugewandt ist (im Gegensatz zu denen entfernt, die einen stärkeren Fokus auf die lats). Das wäre eine Verbindung, die bilaterale übung. Wenn du die Kraft hast, Sie könnten einen einzigen arm pullup, das wäre eine Verbindung, einseitige übung.

Also deine erste Vermutung ist richtig, Sie können eine Kombination zwischen den einzelnen Arten von Bewegungen (isolation vs. Verbindung) und jedes der Körper Unterscheidungen (uni-vs bi-lateral).

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