@EricKaufman besonders für Rücken Stärke oder Bizeps @LegoStormtroopr, dass ist nicht meine Erfahrung gewesen. Sie nehmen nicht in Konto Ihre BF, Sie sieht nur Ihr Alter, Größe, Gewicht, und körperliche Aktivität. Das ist nicht ein guter Weg, um zu Messen, Gesundheit, IMHO. Aber für die Durchschnittliche person, es ist eine gute Vermutung. Erstellt die greyskull-tag, seltsam, dass wir hatten es nicht vor. (Ich habe eine google-Suche und fand, dass der umgangssprachliche name für die greyskull-lp, ich hoffe das ist richtig) Viele Bodybuilder Strecken, nach Ihrem Training, ich habe noch nie gehört, nichts über negative Auswirkungen. @Freakyuser Leider gibt es nichts zu beantworten, wie er die Frage beantwortet. Die einzige Antwort auf "Wie kann ich sicher trainieren, meine Bauchmuskeln sind?", "Tun, was Dr. Stuart McGill sagt".

Ok, Tag-zu-Tag-Stärke. Was Sie wollen, bzw. was Sie vermeiden wollen, ist die Art von übung, die einige Leute tun, um stark Aussehen, d.h. workout Arme, Bauchmuskeln und Brust. Es ist nichts falsch mit starken Armen, aber starken Armen nicht viel gutes tun, ohne ein gutes zurück.

Egal, was Training Sie tun, auch wenn es eher hell ist, würde ich empfehlen, es nicht zu tun zwei Tage in eine Zeile, also entweder teilen Sie Ihre Training, oder tun Sie es 3,5 Tage/Woche. Was Sie tun können, abwechseln zwischen Ausdauer und Kraft, D. H. laufen montags, workout-Stärke dienstags, und so weiter.

Hier ist ein workout für Kraft, ohne Fitness-Ausstattung:

  • Squats/Kniebeugen mit schwerem Rucksack/pistol squats (ein Bein, google es): Beine, Arsch und Hüften
  • Pullups/weighted pullups, es gibt fast immer etwas, was Sie können, greifen Sie zu tun Klimmzüge: Bizeps und oberer Rücken
  • Pushups/pushups mit etwas auf dem Rücken: Trizeps und Brust.
  • Planken, entweder nur Planken oder gehören seitenplanken: Unterer Rücken, abs
  • Drücken Sie, finden Sie etwas schwer (15+kg) und heben Sie es über Ihren Kopf: Schultern und Trizeps

Diese fünf, für 3 Sätze von 10 oder 5 Sätze von 5 (es ist wichtig, nicht zu viele Wiederholungen, wenn Sie suchen für Stärke) oder so lange, wie Sie können, jeder andere Tag und Sie wird stärker. Es ist absolut nicht notwendig, um Zugang zu einem Fitness-Studio, um stärker zu werden. Sie können leicht Holen Sie sich bessere Ergebnisse, wenn Sie konsequent und konzentriert ein bisschen kreativ in der Anfechtung selbst, als jemand, der ins Fitnessstudio geht 2 mal die Woche und meistens Schwänze herum.

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