Ich nehme an, du bist mit der 3. edition? Meine Figur zahlen nicht übereinstimmen, denn ich bin immer noch auf der 2.: ( Sicher, aber erhöhen ein wenig in einer Zeit. Als Sie mehr verlangt, es kommt ein Punkt, wo Sie brauchen, um neu zu justieren, wie Sie trainieren. @JJosaur Kann Sie empfehlen mir eine gute Diät-plan, wie, wie viel und was sollte ich Essen in Frühstück, Mittag-und Abendessen und durch den Tag? Ich Schätze Ihre Antworten, vielen Dank!!!. 1. Ich erkannte, es war zu viel Volumen, da begann ich zu fühlen, einen sehr leichten Schmerz in Unterarm während der zusätzlichen pull-übung. Die Art der Schmerzen, die Sie kennen, ganz anders ist, als bloße Beschwerden oder Erschöpfung. Ich hörte sofort auf. Drei Tage danach (heute) ist es vorbei, aber gestern war es ein bisschen wund (ich hörte auf Zeit). Und 2. Ich hatte 3 Sätze von ~9 invertiert Zeilen (gut, es war 9,10-und 9 Wiederholungen), wo die zweite und Dritte waren sehr schwer, fast unmöglich zu beenden. Dann habe ich versucht, zwei sehr leichte high-rep Sätze unterstützte Klimmzüge.

Es gibt keine Allgemeinen Regeln als solche.

Zu bekommen getönten muskulösen arm u konzentrieren müssen auf das, was u tun. Stellen Sie Ihren selbst ein Ziel. Wenn u wollen, um eine muskulöse Arme, dann konzentrieren Sie sich auf Wiederholungen und Sätze und Gewicht u verwenden.

Um zu beginnen mit versuchen

Anfänger 4 Sätze mit Hanteln 1. Satz 4 kg 10 rep 2. legen Sie 4 kg 10 rep 3. Satz 4 kg 10 rep 4. set 4 kg 10 rep

sobald u Holen Sie sich die Technik und die Haltung der rechten ,kommen Wir in den nächsten level

Intermediate level

4 Sätze mit Hanteln 1. Satz 4 kg 10 rep 2. legen Sie 6 kg 10 rep 3. Satz 8 kg 10 rep 4. Satz 10 kg 10 rep

tun Sie dies, bis u erreicht haben, das endgültige Ziel von 10 kg 10 rep

Voraus Ebene

2 Sätze mit Kurzhanteln Aufwärmen Ebene zu erhalten, dass Blut fließt in Ihrem vains

1. Satz 4 kg 15 rep 2. legen Sie 6 kg 15 rep

3. Satz wäre die beste Gewicht, mit dem u can do 10 rep

4. set wäre etwas schwere Herausforderung, selbst für Ihr Personal am besten von 10 Wiederholungen mit der nächsten schweren Gewicht.

Stellen Sie sicher, u Pause zwischen sets für rund 90 Sek, Richtige Atemtechnik, der Körperhaltung, positives ( wenn u anheben ) und negative ( wenn u bringen Sie Ihr Gewicht nach unten ), stellen Sie sicher, dass Sie nicht betrügen, beim anheben.

Wenn u können, melden Sie Ihre proress mit excel-Blatt auf einer täglichen Grundlagen und vergleichen Sie Sie mit Ihrem Gewicht verzeichnet auf einer täglichen basis kann u analysieren, wie die Dinge haben sich verbessert, und u wollen, schieben Sie es weiter

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