6kg in 2 Wochen ist außerhalb der normalen Gewicht zu kriechen, die ich empfehlen würde zu sehen ein Arzt. Es ist wahrscheinlich nichts, und sobald Ihr das tracking ein(und Reduzierung) deine Kalorien, dein Gewicht wird sich stabilisieren. @Teusz ja der ganze Sinn von Whey ist, dass Sie schnell handeln, also direkt nach Ihrem Training, wenn Ihr Körper es am meisten braucht, ist, wenn Sie es nehmen. ABER mein Vorschlag ist, haben etwas anderes vor, das nicht schnell zu verdauen. Freundlicherweise definieren, "bumsen". Und dieser Hunger-maskiert-als-Diät-Diäten sind, warum die "top-Modelle" sehen aus wie hässliche Skelette Tod näher als dem Leben. Sie beschreiben, Rückenschmerzen oder einfach nur Muskelschmerzen im Allgemeinen? Ich Frage, weil die 2 Beispiele, die Sie geben, umfassen verbiegen und/oder verdrehen. @jpmc26 ja stimmt haha, es ist nur, dass meine bisherigen Punkte sind auch wichtig zu verstehen, damit ich Sie nicht löschen wollen

Check-out Täglich stretch-routine zur Erhöhung der Flexibilität und der Allgemeinen fitness?

Dann, da sind Sie ein Läufer sind, werden Sie wahrscheinlich benötigen, erstreckt sich mit Ihrem unteren Extremitäten, einschließlich:

  • Ferse stricken - gastroc und soleus
  • Beinbeuger
  • quads
  • hip Beugemuskeln
  • Hüft-abduktoren und seitlichen Oberschenkel
  • Hüft-Adduktoren
  • Hüft-Rotatoren - interne und externe
  • Gesäß

Auch, da Ihre langes sitzen, werden Sie wollen, stellen Sie sicher, dass Sie Strecken Sie Ihre Wirbelsäule und die Rumpfmuskulatur. Ich mag Joseph Weisberg ist in 3 Minuten gesamte Strecke. Ming Kauen hat auch eine schöne Reihe von übungen für die Wirbelsäule und Faszien. Dann werden Sie jeweils auch gute übungen für einzelne Muskeln, wo Sie brauchen, Schwerpunkt. Für weitere Einzelheiten über diese zwei Bücher. 20 - 30 Minuten ist ausreichend Zeit.

Der foam roller ist eine schöne Methode für massieren und lösen verspannte Muskeln durch sich selbst. Zum Beispiel, hier ist ein video mit einer Schaumstoff-Walze zum release der TFL/ITBand.

Ein stretching Gurt hilft esp. mit Beinbeuger und Hüftbeuger/quad-Strecken. Dieses video zeigt, wie sich zu vereinen, die stretch-out-strap mit einem PNF-contract - relax - Methode.

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