Das ist interessant, danke. Jedes mal, wenn ich lese, einseitige, ich glaube nicht, dass der Kurzhantel vs Langhantel, denke ich, dass die Schulung des Körpers oder der Seite zu einem Zeitpunkt. Also für Bankdrücken, meine Idee einer einseitigen version wäre eine einzige Hantel-Bank. Ich glaube nicht, dass eine intensive cardio-Klasse auf nüchternen Magen am Ende des Tages ist eine gute Idee. Sie könnten jetzt unterdurchschnittlich, wegnehmen viel Spaß, die Klasse, und die Schaffung der Voraussetzungen für eine spätere Nacht Begierde beeinträchtigt Ihren Schlaf oder machen Sie gewinnen Fett auf lange Sicht. Zumindest trinken Sie einen Fruchtsaft zu Beginn der cardio-Klasse. Oder nehmen Sie einen leichten sandwich, wenn Sie fortgehen von zu Hause jeden morgen und Essen es auf dem Weg in die Turnhalle. Zwei Scheiben Vollkorn-Brot und etwas Käse zum Beispiel. Es dauert 5 min bis das zu Hause vorbereiten, und nimmt wenig Raum. Sie wurden gefragt, drei verschiedene Fragen, bearbeitete ich Sie und verallgemeinert Ihre Frage. Wenn Sie unzufrieden mit dem Bearbeiten, fühlen Sie sich frei zu Bearbeiten, erneut oder die änderungen rückgängig machen. Allerdings wäre es gut, wenn Sie möchten, bitten Sie jede Frage einzeln.

Dein Programm sieht gut aus. Möglicherweise möchten Sie einige der folgenden:

  • Diamant-Liegestütze sind ein schwieriger pushup-Variante, die Sie vielleicht gar nicht benötigen zusätzliche Gewicht für. Einarmige Liegestütze sind eine noch schwierigere Variante.
  • Einbeinige Kniebeugen (mit optionalem Gewicht Hinzugefügt, durch das halten eine Hantel vor Ihnen oder mit einer Gewichtsweste).
  • Single leg Kreuzheben.
  • 50 Pfund Hanteln sind mehr als genug für die front wirft, laterial raises und reverse flys (einige ziemlich gute übungen für den vorderen, mittleren und hinteren Deltamuskel).
  • Face pulls für die hintere delts.
  • Hantel Zeilen mit einer Bank. Wenn Sie stark genug sind, das zu tun weighted pullups, Sie könnte wahrscheinlich leicht tun, diese mit 50 Pfund Hanteln. Können Sie mit der vollen range of motion (ziehen Sie Ihre Ellbogen so weit hinter Ihr zurück, wie möglich) und halten an der Spitze für eine Sekunde oder so, um es schwieriger.
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