Können Sie erklären, warum Sie diese app und was macht es? Obwohl ich Liebe diese Frage und würde wirklich gerne die Antwort kennen Sie, ich muss Ihnen sagen, dass es ist außerhalb des Gültigkeitsbereichs für diese Website. Fragen bezüglich der Allgemeinen Gesundheit sind off-topic. Was ist besser geeignet, mit einem starken Kern oder mit einem unsymmetrischen Kern nur um der mit einer "6-pack" und ignoriert den anderen Regionen des Kerns? @MischaArefiev danke für den Tipp, ich werde versuchen, meine Hände auf ein BP monitor Was ich sagen will ist, das niedrige Niveau der übung ist genug, um die Ursache der sichtbaren Ergebnis, das Sie sehen. Aber diese Ergänzungen sind für Menschen konzipiert sind, in einer _lot_ der Arbeit. Sie können ändern, wie Sie die GEWICHTE. Beispiel - sagen wir, ich kann nicht mehr als 60 kg Langhantel-curls Gründen, wie Sie sagte, aber ich kann scheinbar tun 60 lbs, ohne zu viel Aufwand und bin nicht voran. Ich könnte do 25 lb-Hanteln in jeder hand - high-speed, 15 Wiederholungen pro Seite, dann sofort schnappen 50 lb Langhantel und die "negativen" locken, Vertrag/bis eins zählen, senken Sie das Gewicht auf eine vier zu zählen, bis die Erschöpfung einsetzt. Es gibt Möglichkeiten, variieren Sie Ihre routine, um eine überlastung der Muskeln. Auch wenn Schultern, Arme oder Stabilisatoren sind ein limitierender Faktor, die Arbeit, die auf die Verbesserung diejenigen.

Ich habe nach 5/3/1 mit boring but big assistance template für über 3 Monate jetzt. Ich Verletzte mein Knie, Fußball zu spielen, vor ein paar Wochen, das hat mich zum nachdenken über die folgenden.

Ich würde wirklich wollen, um in einige Sachen calisthenics (L-pull-ups, typewriter pullups, muscle ups, etc.). Das ultimative Ziel in der Lage dazu ist mindestens eine Muskel-up. Hat jemand irgendwelche Vorschläge für ein 5/3/1 Vorlage mit calisthenics sagen? Vorausgesetzt mein Knie heilt und ich trainieren kann alle 4 Bewegungen gut, meine Idee ist. "Bbb" steht für langweilig, aber groß.

  1. Bench 5/3/1, overhead press bbb, Hantel Bank, calisthenics.

  2. Kniebeugen 5/3/1, Hocke bbb, calisthenics

  3. Overhead press 5/3/1, Bank bbb, calisthenics

  4. Kreuzheben 5/3/1, kroc rows, calisthenics

Wie implementiere ich diese calisthenics Zeug, so dass ich verfolgen kann, meine Fortschritte? Die große Sache über 5/3/1 ist, dass ich Fortschritte, und ich möchte in der Lage sein, das gleiche zu tun mit der calisthenics-Zeug.

Edit: ich mache nicht auf 5x10 Kreuzheben, denn viele Leute haben mir geraten, nicht zu. In der Theorie sollte ich das ersetzen dieser mit einem mehr zurück-freundliche Variante, wie RDLs oder GHRs.

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