@TomSterkenburg So ein 50-mile bike ride ist kein Bein Tag? @Alec ich bin mir nicht sicher, ich verstehe Ihre Zeit betreffen. Können Sie näher auf ihn? Speziell, warum Sie denken, Substitution, isolation, Arbeit für zusammengesetzte Arbeit würde die Zeit erhöhen. @DaveNewton Versuchen bounce-deadlifting 1.5 xBW oder bounce-power-Reinigung 0.75 BW reps mit Eisen auf Schmutz versus Stoßfänger auf einer Plattform. Das ist ziemlich empirisch. Meinst du gemessen? Haben Sie absichtlich ausgelassen power cleans? Die Praktische Programmierung version des Programms noch abwechselnd Kreuzheben und power cleans. Auch, es wechselt ein bisschen anders, als du geschrieben hast. Sie haben getroffen, das ab Seite 155? Es sei denn, Sie geben details zu Ihrem bisherigen Training und Ernährung, und Training und Ernährung, es ist alles nur Rätselraten, wie gezeigt, indem die beiden Antworten bereits. VTC als Meinung basiert.

Korrigieren Sie Ihre Körperhaltung wird sich Zeit nehmen; es ist jedoch eine mögliche und einfache Sache zu tun.

Benötigte Ausrüstung

  • Ein voller Länge Spiegel oder reflektierende Oberfläche
  • Ein Stuhl

Verfahren

  1. Google "richtige stehhaltung" und "richtige Sitzhaltung", und laden Sie einige Bilder
  2. Stand vor dem Spiegel imitiert die richtige Körperhaltung in die "richtige stehhaltung" Bilder
  3. Üben Sie die Haltung ein paar mal vor dem Spiegel.
  4. Üben Sie die Haltung ein paar mal ohne Spiegel.
  5. Üben Sie die Schritte 2 - 4 mit der "richtigen Sitzhaltung" Bilder
  6. Nehmen Sie die Bilder mit Ihnen, wohin Sie gehen, versuchen so gut wie möglich zu imitieren die Positionen.
  7. Innerhalb von ein paar Tagen werden Sie beginnen, um einer von ihm hängen.

Wahrscheinlich werden Sie beginnen, fühlen sich einige Schmerzen im Rücken nach einer Weile. Dies ist durch die schwache untere Rückenmuskulatur. Sie brauchen starke Rückenmuskulatur für eine gute Haltung. So stärken Sie Ihre Rückenmuskulatur, führen

  • pull ups oder Klimmzüge.
  • Planken (auch bridge genannt)
  • Knie-ups zu (wenn du kannst).

Sie müssen auch üben, Häufig zu Fuß in einer guten Haltung. Ihre Rückenmuskulatur wird gestärkt nach einer Weile.

Sie müssen möglicherweise neu zu justieren Ihre Arbeit Stuhl/Schreibtisch passend die richtige Haltung.

Gerade sitzen bei der Arbeit, nicht Lumpen.

All diese korrigieren Ihre Haltung und alle aktuellen Schmerzen, die Sie erleben werden, wird gegangen, in relativ kurzer Zeit.

Gehen Sie nun laden Sie diese Bilder :).

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