Feiner Kommentar gelöscht, formulieren Sie Ihre Antwort für die Zukunft Fehlinterpretationen Ich bin nicht wirklich auf der Suche für eine Diagnose über das internet (Gott upasi!) so bearbeitet, um es ein bisschen mehr Allgemeine... Das liest sich eher wie eine Anekdote, als eine Antwort auf die Frage. @Motiviert, ich sehe nicht, warum nicht. Aber ich würde direkt Fragen zu bestimmten Programmen zur person, die Sie schrieb. Yevgenly sehr gute Antwort. +1000 für die Erwähnung "split-Routinen - wo Sie trainieren jeden Muskel einmal in der Woche - sind sehr ineffizient für die überwiegende Mehrheit der Anfänger & fortgeschrittene Lifter. " Hinzufügen Alec ' s Ungläubigkeit. Spot-Reduktion funktioniert nicht. Wenn Sie trainieren Sie Ihr "core" - ohne änderung Ihrer Ernährung, das Sie bis Ende (ganz allgemein gesprochen) mit einem starken Kern unter einer Schicht von Fett. Zu reduzieren, dass Fett, das Sie haben zu einer Verringerung der Körperfett, durch sorgfältige moderation von Kalorienzufuhr und Bewegung.

Zwei der Programme mit viel folgenden werden Beginnend Stärke (website / Buch) und Starke Aufzüge 5x5 (website). Je nachdem, was Programm, die Sie Folgen, die Starting Strength-Buch ist es Wert sein Gewicht in gold.

Beide Programme sind gebaut für Anfänger, die sollten definiert werden, durch die Stärke, die standards, nicht persönliche Meinungen. Sie konzentrieren sich auf die Verbindung Langhantel-übungen.

Sobald man in die fortgeschrittene phase der Stärke (wieder im Sinne von standards), Sie können sich in andere Routinen entwickelt, um Auszubildende auf diesem Niveau (Texas, Madcow, 5/3/1, Westside, etc.). Nicht unbedingt springen vom Anfänger bis zur Mittelstufe: Fortschritt verlangsamt die stärkere, die Sie erhalten. Verlassen ein Anfänger Programm, das Sie machen solide Fortschritte auf zu bewegen, um ein Zwischenprodukt Programm wird sich verlangsamen Ihre gesamte erhöht.

Wenn Sie keinen Zugang zu einem Fitness-Studio, betrachten Sie ein Körper-Gewicht-Programm. Wenn Sie diesen Weg gehen, erwägen, einen suspension trainer oder (schwieriger) ein paar Turner Ringe. Auch ein paar kettlebells können Sie weit bringen. Diese Optionen werden nicht annähernd so wirksam im Vergleich zu einer progressiven Langhantel-Programm, aber sicherlich besser als nichts.

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