Ideal Ruhezeit ist in Bezug auf Ihr Ziel. Wenn Sie möchten, dass Masse (Hypertrophie), 3 Minuten auf der long-Seite; 1 minute oder so wäre besser. Wenn Sie möchten, um den Fokus auf die pure Kraft, würd ich den rest für mehr wie 5 Minuten zwischen den Sätzen. Über "warming-up": das dehnen vor jeder übung kann das Risiko von Verletzungen erhöht, sondern dynamisch und begrenzte Bewegungen wie jumping jacks sind harmlos. Dies ist nur vorübergehend , Nur ein Jahr mehr. Ich bin ein bisschen Fett. Ich Tue ein wenig übung, wie Seilspringen, mit gewichten, Planken und crunches, und ein paar mehr. Ich würde nicht sagen, dass die Schwimmer nicht benutzen, Sie benutzen Sie einfach in ein mehr allround Weg, dann ist Gewichtheber ;-) @LarissaGodzilla roger, dass. Vielen Dank für die Ratschläge, die ich im Auge behalten. @JohnP, vollkommen einverstanden sind, wird die Messung ist individuell. Ich besuchte eine Totale Immersion-Klasse hier in Schweden letzten winter und die Lehrer deutlich gemacht. Having said that, die größte Verbesserung in der Klasse wurde von 33 Schlägen für 25 Meter zum 18. Ich versuche, das erweiterte gleiten check durch die Konzentration auf immer in Bewegung, die anderen, nicht verlängerter arm.

Absolut. Zuerst, warum wird es NICHT passieren?

Aerobic-Aktivität, die folgende Krafttraining behindert den mTor-Signalweg. Was zum Teufel soll das bedeuten? Es bedeutet, dass, wenn Sie heben und laufen dann, die Hormone verantwortlich für die Hypertrophie gehemmt und verhindern, dass die Masse gewinnen.

Wenn Krafttraining, Ruhezeiten von mehr als 3 Minuten erlauben die ADP-CP-system neu zu Befüllen, das kann auch verhindern Hypertrophie (ok, das ist vereinfacht, aber die Idee ist lange Pause verhindert Hypertrophie).

Um das zu erreichen, Hypertrophie, während Sie auch läuft...
1) zuerst Ausgeführt und dann heben
2) Heben, mehr Wiederholungen mit weniger Pause zwischen den Sätzen. Limit Pause zwischen den Sätzen zu weniger als 2 Minuten und in der Regel viel weniger. Versuchen arbeiten 3 von 10 mit 45 - 60 Sekunden zwischen den Sätzen.

Und achten Sie darauf, Ihre Kalorienzufuhr, aber Fokus auf die Nährstoff-Dichte Lebensmittel-Quellen (überspringen Sie die junk-food).

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