@Ivaro18 - Ehrlich gesagt, ich würde investieren, in einem trainer-zumindest für einige der wichtigsten Konzepte nach unten und lassen Sie Sie zeigen Ihnen einige übungen. Ergänzung, die mit Fragen hier. Ich könnte auch vorschlagen, die Anwendung 5x5 nur auf die Lifte, die Sie brauchen, um, und halten Sie Ihre bestehenden Programmierung für die Aufzüge, die Sie haben, gut zu funktionieren. Nun, da Sie hocken seit 3 Wochen, und erwartet, dass Sie Ihre Beine, um deutlich zu wachsen, vielleicht habe ich eine schlechte Nachricht für Sie. Natürlich, jetzt ist die Zeit für die größten Fortschritte in der Stärke und Größe, aber nur geben Sie es einige Zeit. Halten Kniebeugen 2-3 mal pro Woche, und Sie werden größer. Daran besteht kein Zweifel. (So lange, wie Sie Essen, eine gesunde Menge an Kalorien und Proteinen).

Verbindung excercices , dass so viele Muskeln wie möglich. Können Sie bereits tun mit dem, was Sie haben:

  • Langhantel und Kurzhantel Brustpresse
  • Kniebeugen
  • Fahrrad crunch und plank

Ich empfehle die Investition in Türrahmen, Fitness-bar und tun Klimmzüge und Klimmzüge. Sie können auch tun Bein-Aufzüge, Fitness-bar, aber ich finde Sie schlechter als Fahrrad crunch.

Für den Oberkörper, mehr Serien und mehr Wiederholungen mit weniger Gewicht. Wenn ich Muskelaufbau für marathon, ich habe nur so viel Gewicht, um in der Lage sein, um 5 Reihe von 12 Wiederholungen. Ich war wirklich schlank danach. Hilft mit, läuft viel, ohne an Kraft verlieren.

Sie haben wahrscheinlich nicht viel verlieren, Haut auf die Beine, aber Kniebeugen mit Hanteln sind gut. Aber bei mir läuft bergauf war viel mehr Spaß.

Läuft geholfen, meine abs auch. Aber um Sie besser zu machen Suche ich gebrauchtes Fahrrad crunch, weil es ist sehr gut für die Muskeln an den Seiten. Es macht Sie Aussehen "stretch" der Bauch von vorne und "schrumpfen" von den Seiten - effektiv macht es so Aussehen zu schmeicheln. Tun Planke zu stabilisieren, das ganze center ist, es ist gut für die Tiefenmuskulatur und funktioniert auch in Synergie mit anderen excercies.

Aber das alles hilft nur, damit Sie besser Aussehen. Die Haut wird sich dehnen ein bisschen, weil Sie mehr Muskeln überall... So natürlich, Hydrat, richtige Ernährung, verwenden Sie Cremes, die die Haut elastischer und verlieren nicht so schnell, aber Sie wollen wahrscheinlich nicht zu hören ;)

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