Хотя, это не очень хороший вопрос фитнес-ЮВ. Нет ничего о программах тренировок, это просто академический интерес вопрос типа. Не тот опыт, который я имел Не эти, в первую очередь мышц спины? @DaveNewton Я хожу в тренажерный зал уже 4 месяца и я едва могу скручиваемость 8 кг (17,6 фунтов) в 3 подхода по 15 повторений. 99% времени я могу сделать только 13 в последнем сете. Это хорошо? Я имею в виду, я думал, что это было ужасно, но от вашей реакции он выглядит на самом деле это хорошее достижение. Моя главная забота-почему бицепс не адаптируются, в частности. И да, я делаю комплексы упражнений, но они не очень помогают бицепсы, поскольку они используются в качестве стабилизаторов в большинстве движений смесь. Проповедник кудри показаться, чтобы получить лучшее насос, но как я уже говорил насоса исчезает в течение 1-2 дней максимум. Я принимать добавки, как креатин и синтеза оксида азота/и т. д. Тип обучения вам необходимо, зависит от вашего опыта (новичок, средний, эксперт...), питание, сон, генетика и много еще чего. Если вы новичок, я предлагаю сделать некоторые исследования о том, что есть для гипертрофии и начать с половины тела, и адаптировать свои тренировки по времени

Обо мне: 29 лет 170 фунтов Активный (катание на горном велосипеде, катание на лыжах, баскетбол)

В последний год или около того я начал развиваться симптомы, что я думаю, что это колено прыгуна (боль под коленной чашечкой, которая ухудшается с деятельностью).

Я знаю, что остальные, вероятно, наиболее логично "лечения", но боль не настолько плохо, чтобы полностью остановить меня от пребывания активной. И кроме того, я прошел через периоды отдыха, только чтобы этот вопрос появится довольно быстро.

Прямо сейчас я делаю следующее:

(а) принимать глюкозамин/хондроитин (б) массажа в области чуть ниже коленной чашечки до начала физической активности

Что еще я должен/мог бы делать?

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