@Megasaur, Pflege zu fassen, die verschiedenen Varianten erwähnt, die in der LiveStrong-Artikel? Dann können andere Benutzer sehen, dass Ihre Antwort eine ziemlich eindeutige Antwort :-) Wenn Sie beginnen, mit 15 kg, 10 Prozent eine Woche 15 * (1.1 ^ 51) = 1936 kg nach einem Jahr. Das ist, gelinde gesagt, eine völlig verrückte plan. Eine viel realistischere Strategie ist: fügen Sie 5 kg Wann immer Sie sind in der Lage, 5x5 mit Ihrem aktuellen Gewicht. Ich verstehe, dass besser zu finden, eine gute Schule und zu üben, zu Lesen, aber es ist wichtig für mich zu verstehen, meine eigene, wie kann ich yoga in mein Leben gewohnt, denn ich Reise viel und kann nicht nur gehen, um einige yoga-Klasse. @JJChivers - Nicht unbedingt wahr. Ich meine Achillessehne gerissen, und während er fühlte, wie ich bekommen hatte Treffer mit etwas oder trat auf (ich war in martial-arts-Klasse), als es passierte, war ich in der Lage zu gehen mit einem veränderten Gangbild und wenig bis keine Schmerzen. Sie sind richtig, nicht in der Lage zu zeigen Sie Ihre Zehen.

Seit Mittwoch sind die Schultern und am nächsten Tag Bizeps und Trizeps würde ich erwägen Sie die Schultern auf den Bi 's und Tri' s Day. Dreh die Bizeps-und Trizeps-Tag in einen vollen Arme Tag. So könnte es in etwa so Aussehen:

  • Montag: Brust
  • Dienstag: Rücken
  • Mittwoch: Beine
  • Donnerstag: Arme
  • Freitag: Rest

Für die Leg-Tag könnte es so Aussehen:

  • Kreuzheben 4 Sätze 4 / abwechseln mit Kniebeugen 4x4-für jede weitere Woche.
  • Beinpresse oder rumänisches Kreuzheben 3sets x8-10reps
  • Beinstrecken 3sets x10reps
  • Bein-Curls 3sets x10reps
  • Calf Raises 3sets x15reps

Auch ich würde nicht zu viel sorgen zu groß werden, wenn Sie feststellen, dass geschieht, dann senken Sie die Wiederholungen auf etwa 5-8 und noch Größe beibehalten, während an Stärke gewinnen.

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