Каковы ваши цели? То есть, почему ты делаешь кардио? Общее состояние здоровья? Чтобы сжигать калории? Для улучшения пригодности для какой вид спорта/активности? Я делаю 5х5 соединений и изоляции 3х8, полный тренировки тела 3 раза в неделю, с 3 мин отдыха между соединениями и 2 минуты отдыха между ISO-образов. Все это длится около 1 часа и 40 минут. Вы считаете это тяжелые физические нагрузки и/или перетренированности? Моя тренировочная нагрузка быть причиной, почему я чувствую, как мои уровни тестостерона низки? Я перетренироваться и не разделяет тела в течение 1,5 часа в день за 9 месяцев до начала полноценных тренировок около 3 месяцев назад. Хороший вопрос @Craneflat, мне интересно то же самое, когда я поехала в Китай Спасибо за ваш ответ, я знаю, что каждый организм индивидуален и некоторые диета может работать для одного и не для другого, но я ищу ответы, основанные на собственном опыте использования того или иного плюсы/минусы. В любом случае понравились ссылки.

Я 15-летний парень, и я начал работать приблизительно 6 месяцев назад. Однако мне удалось приобрести пару гантелей в начале апреля, и работаете с ними до сих пор. Мой вопрос, Является ли мои следующие процедуры никаких побочных эффектов на меня? Также я читал, что мышцы пресса работают в Конверс(?) на поясницу и спину в целом. Так достаточно ли поясницу работы в моей жизни, по сравнению с остальными?

Я разминку около 5 минут на месте бег/прыжки/прыжки на скакалке и делать вокруг динамического растяжения для всех основных групп мышц.

  • Тела плеча активный отжимания х20 / 7,5 кг(на руку) гантели мух х10 / 7,5 кг(на каждую руку) жим гантелей х10
  • Вес подтяжка, х10 / 7,5 кг(на руку) гантельный ряд
  • Веса скамья провалы х10
  • 7,5 кг(на руку) гантели завиток молотка х10
  • 7,5 кг(на руку) гантели приседания х10
  • 7,5 кг(на руку) гантелями армейский жим х10
  • 10кг(за руку) тяга гантели Х5

Я делаю каждое из этих упражнений подряд без отдыха, потом отдохнуть в течение примерно 1-2 минут, а затем запустить еще один такой "надмножество". Я делаю 3 из них.

После этого, я напрягаю все свои группы мышц в течение примерно 30 секунд-1 минуты на каждую группу. И тогда я начала AB и обычной икры, которая идет как это:

  • 2,5 кг взвешенный хруст плиты х10
  • Стоя теленка поднять с 7,5 кг(на руку) х20
  • Лежа поднимает ноги х10
  • Стоя теленка поднять с 7,5 кг(на руку) х15
  • 1,25 кг взвешенный пластины хруст закрутки х10
  • Стоя теленка поднять с 7,5 кг(на руку) х10
  • Планка 30 секунд
  • Стоя теленка поднять с 7,5 кг(на руку) х10
  • 5кг Русский твист Х8(с каждой стороны)
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