Чтобы добавить к этому: проверить вашу форму, и убедитесь, что когда вы делаете мост, что вы не поднимались на пальцах. Я вижу, люди делают это довольно часто, в различных упражнениях, когда они пытаются сделать немного "больше" из упражнения. Вы даже не понимаете, что вы делаете это. @G_H пожалуйста, см. Мой редактировать. Она будет терять больше жира, чем она получает в мышце и ее бедра и становятся тоньше. Почти нет шансов, что она будет набирать столько мышечной массы, что ее бедра на самом деле будет больше, чем до ее начала. @Г__ - Как это вводит в заблуждение. АБС "показали" на кухне, не там построили. У вас есть много слабаки под 10% жира без АБС, вы должны строить мышцы живота чтобы мышцы брюшной полости, чтобы выявить с помощью питания. Сколько веса вы потеряете за неделю полностью зависит от текущего состава тела и общего веса. В 300 фунтов человек может разумно потерять 3 фунта в неделю, тогда как человек под 10% жира должно быть потери меньше, чем фунт в неделю.

Беговые дорожки-это круто для интервальных тренировок. Вы можете найти различные программы Онлайн для этого, но основная идея заключается в минуту или около того выше скорость бега, так что ты сильно устал к концу этой минуты, затем 15-30 секунд на низкой скорости работает, чтобы восстановить и повторить. Это должно помочь вам VO2max С, а также помогают адаптироваться организму быстрее скорости ног. Мне нравятся беговые дорожки для этого, потому что я не могу обмануть. Если я намерен работать на 10 миль в час на 1 минуту, я знаю, что я точно делал.

Вот некоторые примеры программ (регулировка скорости вверх или вниз в зависимости от вашего уровня):

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