@КБЗ - я не согласен. Cheaterpushups ответ был более точный ответ на мои запросы. ОК. Два месяца нет (на мой взгляд) слишком долго с одной рутины, но не стесняйтесь смешивать его. Да, откинулся сидя скамейке-это нормально, насколько я могу судить, большинство "военных пресс-лавочки" на золотые тренажерный зал мне поднимать тяжести хотя бы слегка откинулся на спинку скамейки. Я лично предпочитаю делать пресс стоя (так как там будут развиваться мои АБС), но это займет немного больше техники, и есть шанс, что я мог травмировать спину, если у меня плохая техника. Я *чувствую* как я лучше сделать это стоя (и имеют естественное, интуитивное понимание того, как вступить в контакт с моим АБС) или просто делать его сидя с откидывающейся скамейке... необходимости бандажа у меня живот в сидячем положении может привести к путанице. Мои $0.02

Я читала, что растяжки после сеанса тяжестей может помочь с Время восстановления.

  1. Это правда? Это кажется нелогичным для меня, как и любого реального подъема сессии веса приведет к микро-разрывы в мышечных волокнах. Я вижу, как такие вещи, как ледяные ванны или контрастный душ может помочь уменьшить воспаление, предотвратить или уменьшить Doms и, следовательно, уменьшить время восстановления, но я не вижу, как уже растягивание поврежденных мышц поможет. Мне было бы очень интересно, если кто-то может объяснить вот основной физиологический механизм.
  2. Если растяжка после тренировки полезны каковы рекомендуемые тянется и методы? Они должны быть выполнены по-другому, чтобы подчеркнуть, восстановления для поднятия тяжестей против взыскания с бег или просто общая гибкость?

Для справки у меня (я думаю) довольно стандартный дважды в неделю двухдневный сплит с ежедневными около пяти минут быстрой ходьбы для разминки и заминки. Я разминка для комплекс упражнений (пресс, приседания, и становая тяга, выполнив сет в 50% моей целевой вес).

Верхняя Часть Тела:

  • Скамья Для Пресса
  • Боковой Подъем
  • Летит
  • Вертикальном Ряду
  • Бент-Более Строк
  • Дипы
  • Становая тяга

Нижней Части Тела:

  • Приседания
  • Наклон Жим Ногами
  • Планк
  • Боковые Планки
  • Приседания
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