Nur um klar sein, das obige Diagramm ist ein guter Ausgangspunkt, aber die 90° tibia/femur Winkel ist nicht der vorgeschriebenen Tiefe von Stronglifts und Starting Strength. (Ich glaube nicht, dass du sagst es, nur wollen die Leser deutlich zu erkennen sein.) Die Ausgaben jener 6 Stunden/Tag mit einem persönlichen trainer, der weiß, was er tut nicht weh, entweder... Welche Wiederholungszahlen machst du auf deinen overhead press? Ich Wiege ungefähr das gleiche wie die Frage-Fragesteller, und immer meine Kniebeugen und Kreuzheben nördlich von 300 definitiv einige Zeit in Anspruch nahm, und das war auf eine progressive überlastung-Programm. Einige Leute scheinen zu reagieren und zu auch schlecht gelegt Programmierung, aber nicht mich. @JohnP ich bin derzeit dabei 2x10 Wiederholungen mit einem starken/blau theraband in den morgen. Sollte ich erhöhen nur die zahlen? Oder sollte ich unterscheiden zwischen den verschiedenen übungen, so dass ich nicht overexercise verschiedenen Muskeln?

Derzeit mache ich Kraftübungen und cardio-übungen an wechselnden Tagen, 6 Tage in der Woche.

In Kraft-übung:

  1. Brust & Trizeps.
  2. Bizeps & Rücken.
  3. Beine & Schulter.

4-5 übungen mit alternativen sets (3 sets mit 10 wdh.) für jedes Teil.

Im cardio-Training:

  1. 2km laufen.
  2. 10 min Radfahren.
  3. 10 min stepper.
  4. Plank übung.
  5. Abs workout.

Update

Meine Ernährung ist einfach. Ich bin mit gekochten Linsen, Eier, tofu, rohe Nüsse, Milch in meine tägliche protein-Diät. Ich bin nicht mit jedem whey protein und andere Ernährung, die zugehörigen Pläne und Vorkehrungen. Schlagen Sie mich und bereichern meine Kenntnisse in Richtung Diät, die sehr wichtig für den Körper.

Ich habe genug Muskelmasse, sondern Körper ist, gemischt mit Fett und Muskelmasse. Brauchen Sie einen besseren Trainingsplan oder Vorschläge zu get ripped Körper.

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