Ты ешь за пару часов до тренировки? @JohnP ОК, я в основном читая заголовок. Некоторые разъяснения от ОП было бы хорошо. Я разделил вопрос на 3 Как вы suggeted. не могли бы вы сузить детали, которые я должен поставить? тренировки планы гирь? Я делала все на типичный план тренировки минус тяга. @jontyc если это важно, может быть, добавить один-рэп набора с выдержкой минуту или две после AMRAP набор? Или, вы могли бы добавить придерживается вместо подтягиваний. Добро пожаловать, @Энди! Да, только один набор ДЛС, потому что они являются налоговыми/жесткий. Все из "большой четверки" движений штангой работу всей спины (от крестца до лопаток, во всяком случае). Купить "присед", я имею в виду низко-бар приседаний, выполняемых до глубины, на которой вертлужной впадины проходит чуть ниже вершины коленной чашечки; эти приседания Используйте больше бедра, чем другие крупные приземистые вариантов.

Цель вес - это страшная цель. Если вы были 58кг были в основном сало с очень мало мышечной массы, вы были бы счастливее, что вы сейчас? Кроме того, в течение последнего месяца вы, возможно, потеряли двух килограммов жира, но набрала два кг мышц, делая вас сильнее, потенциально компактнее без вашего участия. Это делает последний месяц тратить?

Вам нужно выяснить цель, и фитнес-активности вам понравится, будь то поднятие тяжестей, йога, бег, велосипед и т. д...

Если вам постоянно отслеживать Ваши калории и едят разумного, здорового дефицит вы будете терять вес. Однако, в то же время, ее важно отслеживать и другие виды деятельности - бежишь быстрее, поднимать больше, становится больше гибкости в йоге?

Наконец, еще одна распространенная ошибка людей сталкиваются рано, они едят больше, чтобы компенсировать свои упражнения - не делай этого. Рассчитать приемлемую суточную потребность калорий, ешьте немного меньше, и придерживаться этих цифр.

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