Du hast Recht @JieLiang, ein sehr wichtiges Thema ist die Diät!! Es sieht aus wie Sie sind immer näher und näher an workouts für den ganzen Körper. @Chris für den ersten, den ich zu erreichen bin für meine Zehen mit geraden Beinen und meine zweite Strecke ist einfach nur sitzen auf meine eine Ferse, das andere Bein gerade aus und zog meinen Zehen zu mir. Wie haben Sie bestimmen Ihre MHR? Und wenn Sie sagen etwas anderes als ein EKG-überwachten klinischen stress-test, Ihr MHR ist bestenfalls eine Vermutung. @John P: Nichts ist falsch mit ihm, es scheint nur, wie es ist ein bisschen extrem. Ich denke, das ist eine Zusammenfassung okay, aber wirklich nur im Zusammenhang mit der racing. Und von der Phrasierung, die in Ihrer ursprünglichen Frage, ich werde zu erraten, dass Rennen ist nicht genau das, was Sie interessiert. Hublänge ist nur eine Komponente von Schlaganfall Effizienz, die auch Körperhaltung, Kopfhaltung, Armhaltung, Handhaltung, Körper-Drehung, kick-Sequenz, Atemmuster, etc..

Ich habe gelesen, dass dehnen nach einer Sitzung Gewichtheben kann mit Hilfe der recovery-Zeit.

  1. Ist das wahr? Es scheint counter-intuitive, um mir irgendein echtes Gewichtheben-Sitzung wird das Ergebnis in Mikro-Risse in den Muskelfasern. Ich kann sehen, wie die Dinge wie Eis-Bäder oder Wechselduschen können helfen, die Entzündung zu verringern, zu vermeiden oder zu verringern DOMS-und damit verringern die recovery-Zeit, aber ich kann nicht sehen, wie stretching bereits beschädigten Muskeln hilft. Ich wäre sehr daran interessiert, wenn jemand erklären könnte, die zugrunde liegenden physiologischen Mechanismus hier.
  2. Wenn ein stretching nach dem Training ist förderlich, was sind einige empfohlenen Strecken und-Methoden? Sollten Sie ausgeführt werden, anders zu betonen recovery für Gewichtheben versus recovery aus ausführen oder einfach nur die Allgemeine Flexibilität?

Für Referenz, die ich habe (was ich glaube) ein ziemlich standard-zweimal in der Woche zwei-Tage-split-routine mit über fünf Minuten schnellen Gehens für warm-up und cool-down. Ich warm-up für die hauptübungen (die Pressen, Kniebeugen und Kreuzheben, indem Sie einen Satz auf 50% von meinem Zielgewicht).

Upper Body:

  • Bankdrücken
  • Lateral Raise
  • Flys
  • Upright Row
  • Bent-Over Row
  • Dips
  • Kreuzheben

Lower Body:

  • Kniebeugen
  • Schrägbank Beinpresse
  • Plank
  • Seite-Planke
  • Sit-ups
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