Paleo, die "Marke" ist ziemlich konkret-und das ist das, was der OP gefragt. Ob die paleo-Marke ist präzise in seiner Darstellung der steinzeitmensch die eigentliche Diät (basierend auf region, etc.) ist eine ganz andere Sache. Die Marke lehnt alles, ist nur die durch die Landwirtschaft (D. H. die Landwirtschaft mit Getreide -, Mehl -, etc.) und folgt eine weitere Jäger-und-Sammler-style-Diät. Ich sehe und ich denke, das ist ein legitimer Gedanke. Jedoch, je mehr Arbeit Sie in Ihre Frage, Konzentration, spezifisch über Ihre Bedürfnisse, Ressourcen und Ziele, lernen die leicht gegoogelt Grundlagen (habe nicht diese Profis erklären Sie 200 verschiedene Dinge, die Sie tun können, vorab, das ist eine Verschwendung von Zeit), die mehr Mühe, die Sie in Sie setzen, desto mehr können Sie profitieren. Ich bin davon überzeugt, dass je besser die Frage, desto hilfreicher die Antwort sein sollte

First off, du bist unter Bezugnahme auf Wiederholungen, aber die Planke ist eine isometrische übung. Aus diesem Grund, eine einzelne Planke könnte besser sein als ein Satz.

Eine andere Ansicht, die ich anbieten möchte, ist, dass die tatsächliche Zeit, die Sie tun, die Planke könnte sein, mehr geeignet zu sein, verglichen zu Wiederholungen. Grobes Beispiel, was ich meine:

  • 120s Körpergewicht plank verbessern würde, vor allem Ausdauer -> niedrige Intensität (wie hohe Wiederholungen mit geringem Gewicht)
  • 10 Sek plank mit 30 kg Gewicht verbessern würde, vor allem Stärke -> hohe Intensität (wie wenig Wiederholungen, hohes Gewicht)

Also da wirst du für die Optik/Hypertrophie sollten Sie wahrscheinlich in der Lage, halten Sie die Planke für ~1min, bevor Sie Gewicht hinzufügen. Sonst würde man mehr trainieren für die Kurzfristige Stärke.

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