Да, это недавнее изменение заставили подавляющее свидетельствует о необходимости белка. Однако, я уже не говорю о самих планах, но то, что большинство людей, которые следуют планам свойственно делать (моя мама одна из них). @JJosaur я хотел поделиться этим не начинающие веса, но в качестве ориентиров, чтобы работать в направлении. Я подумал, что кто-началом упражнения бы найти вес они могут это делать путем проб и ошибок, используя такие критерии, чтобы оценить, где они стоят и чего им следует ожидать. Вы бы не редактировать мой пост, чтобы помочь сделать это более ясным? Я не знаю, что сказать. Возможно, вы добавить некоторые ссылки кроме собственного опыта с следующим программа на неделю. Шире между ладонями - больше акцент на грудные мышцы. Уже, между ладонями - больший акцент на трицепс. А-кадрирование - больше акцент на верхнюю часть грудных мышц (я рекомендую вам сделать это, как хорошо иногда, для разнообразия, так как вы только делаете отжимания. Только против такой же частью как большие мышцы как грудной может привести к неэстетичным результатам; делая только регулярный прямой отжимании вы будете гипертрофия середине грудной сегмент, и конечный результат будет круглым, почти груди-как мышцы, когда ты прогибаешься).

Брент является правильным. Целью здесь является прогрессивной перегрузки, которые благодаря тренировкам с собственным весом достигается путем изменения механики упражнения. Пример будем идти от приседания, глубокие приседания, чтобы одноногий или пистолет приседания. Это также даст вам хороший прирост ЦНС, а также. Если вы хотите набрать мышечную массу за внешний вид, вы бы лучше с некоторыми весами и скамейке и массы здания, что, впрочем, если вы будете придерживаться веса, ножки в комплекте, и дополнять силовые тренировки в ваш режим, вы будете в целом более подходят и еще получить вид, что вы хотите.

Вот пару ресурсов я использую:

StartBodyWeight.com

и

AlKavadlo.com

Вы, вероятно, хотите сделать 3-4 подхода по 8 начинали, и если вы ищете гипертрофии, затем делаешь 3-4 комплектов 12 с 90 секунд или меньше перерыв между наборами.

Я также буду рекомендовать тоже работающую процедуру. Вы не должны идти большое расстояние, но 30мин/день, 3 дня в неделю помочь с посадкой.

Помните об этом. "Появление является следствием фитнес".

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