Управления позволяют делать телевизоры? @amosbeamer как долго ваши периоды отдыха, как правило? Можете ли вы оценить "только столько, сколько необходимо для выполнения следующего набора"? Е. Г. Если вы не нуждаясь в 10 минут между приземистые наборы, это определенно результат длительной тренировки. Какова ваша нынешняя диета нравится? Вы упоминаете кроссфит Лондон, вы живете в Лондоне случайно? Проще говоря: держите свою голову и глаза смотрят прямо вперед. Когда я действительно начал прогрессировать с подтягиваниями у меня была эта тенденция хотеть запрокинув голову вверх и через бар, чтобы я мог “рассчитывать”, что в прошлом рэп. Держите свою голову и глаза смотрят прямо вперед на все времена! Я не знаю, что это ставит огромную нагрузку на шейный отдел позвоночника. С5-С6-это то, что, наконец, уступил мне. Это хреново. Кроме того, не следует делать вертикальные ряды, если вы не хотите плохой сдавления ротатора плеча.

Лучшие тянется делать перед любым упражнением не тянется вообще. Растяжка перед тренировкой ослабляет мышцы и увеличивает риск травмы. Любые растяжки вы должны после тренировки как часть восстановления.

Лучшие разминку делать для поднятия тяжестей называется прогрева наборы. Делайте 3 подхода по любой лифт вы будете делать с гораздо светле весом чем ваш целевой вес на тот день. Так что если вы собираетесь тяги 135lbs этот день, вы могли бы сделать разминку набор с панели и бампера пластины (~50 фунтов), а затем еще один набор в 65lbs и третьем сете на 85 фунтов. Вы можете отрегулировать веса в зависимости от того, считаете ли вы. Очевидно, что если это не чувствовать себя хорошо, ходить легче и бросить в дополнительный набор.

Делаю разминку наборы-это также хороший способ, чтобы выяснить, если что-то не в тот день. Если то, что вы ожидали, чтобы просто быть ваш второй набор прогрева чувствует себя необыкновенно тяжелым, это хороший знак, что вы уже перебрали или не достаточно времени для восстановления.

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