@Алик, Ну, играю адвоката дьявола, он не упомянул себя в форму. Он просто хочет набрать несколько килограммов и выглядеть больше :) У меня такая же проблема. Я лично думаю, это здорово, хотя, потому что я непереносимость лактозы (твердое ядро) и мне очень тяжело ходить в туалет иногда, с тех пор, как я бежал (и правильное питание для меня) у меня было куда более регулярным, может быть, слишком регулярное, и я чувствую себя прекрасно! Действительно, статическое растяжение перед тренировкой позволит снизить максимальную прочность и мощность. Вместо этого, динамические разминки для. @DaveLiepmann точно, не могли бы вы подробнее рассказать о сокращенных вариаций вы говорите, в ответе ниже?

Я workingout около 6 недель. Я не хочу, чтобы поразить плато. Мой вопрос я должен изменить тренировки делаю или я должен увеличить вес, чтобы сделать изменения в моей жизни??

Например : я сейчас делаю жим лежа (снижение уклона +) и гантелей, пресс ( наклон + спад )....

теперь что я могу сделать??
Мне нужно менять тренировки или веса??? или рэп и устанавливает...??

Я такая худая, вес около 52 кг и мой рост 5'5". я восемнадцать лет. Я хочу набрать много мышц. Я хожу в тренажерный зал 3 дня в неделю. Воскресенье - Вторник - Четверг. Я делаю 4-5 упражнений на одну группу мышц. Я пытаюсь поднять hravy все время. Я делаю 5 подходов в каждом упражнение и попытаться сделать 5-8 повторений в каждом наборы...
6 месяцев назад я думаю, что я остановился, и затем я ушел в спортзал... а теперь я записался в спортзал опять же... так что в этот раз я хочу быть в курсе о плато. Поэтому я хочу изменить процедуру каждый месяц, чтобы убедиться, что я ничего не делаю плохого.....

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