Ви повинні дивитися на *Ви самі собі тренажерний зал* (YAYOG). Я трохи бентежить другий пункт. Це питання про фізичної активності? @CountIbis так, ймовірно, вам не знадобиться протеїновий порошок, якщо ви можете з'їсти достатньо м'яса, яєць та інше, що має велику кількість білка, але я не можу дійсно зробити це. Після 250г стейка я повністю за половину доби, а потім я взяв тільки близько 50г білка. Я не знаю, як отримати достатньо білка без подачі коктейлів. І навіщо протеїнові коктейлі бути хімічним, може бути, якщо ви берете найдешевший, але хороша якість протеїну? Наскільки я знаю, вони просто беруть звичайну їжу, як молоко, яйця і т. д. і видалити все інше, крім білків.

Це багато в чому залежатиме від того, як ви зігрітися. Починаючи з Макса з самого початку, як ви добре знаєте, не дуже хороша ідея. Підігріви мають важливе значення для запобігання травм. Нагріваючи на 30-60%, а потім стрибає до 90-100% збирається стати шоком для вашої нервової системи, тому що якщо ви неправильно оцінити, наскільки важкою вона буде, ви ризикуєте зіпсувати форму, витративши занадто багато енергії на перші кілька сантиметрів підйому.

Мій кращий рада, полягає в тому, що коли ви робите пірамід, йдуть від низьких до високих або невисоким, переконавшись, що перед першим мінімум, ви правильно розігріли.

Я знаю, ідея "стомлює сам, перш ніж я потрапив Макс" може здатися поганою, але якщо ти робиш серйозні гіпертрофія роботу, він не збирається відібрати у тебе самий важкий підйом. Навіть конкурентні пауерліфтерів йти з низьким і високим з якоюсь шалено важкий ліфтів до їх максимум. Не тільки для потепління, але також, щоб полегшити вагу, тому інтенсивність не стало сюрпризом.

Підсумок: робимо 3-5 повторень множин під час роботи свій шлях вгору, буде мати дуже незначний вплив на вашу продуктивність на вершині піраміди.

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