@Жозе - вероятно, есть несколько специализированных программ, в зависимости от ваших конкретных боевых искусствах, ваши сильные стороны и т. д. Вы будете хотеть использовать базовые лифтов и затем, как только вы чувствуете себя комфортно с тем добавить некоторый специализированный - например: приседания прыжок будет добавить в свой взрывной силы, хлопать отжимания на ваш пробивая и не забудьте о тяжелых тренировок сумка Оуч! Очередной плевок хирургии... Думаю, смена внешности лучше, а пока вы тренируетесь, чтобы изменить внешность, по незнанию, вы будете сократить количество жира у вас есть. Того, что вы называете "вырезать" всегда связано с правильным питанием и рассчитанный ограничение калорий - упражнение является меньшим фактором

Большая часть это просто механика лифт. Просто попробуйте стоять на одной ноге в обычном позицию становая тяга (сумо будет невозможно). Вы бегите в большой вопрос, Что делать с ногой вы не используете. Если вы поместите его перед собой, как пистолет, хватая бар становится практически невозможно. Если вы поместите его позади вас существует высокая вероятность того, что вы не имеете гибкость, чтобы сохранить его за вами, как половина делится, а вы начинаете тянуть.

  • Жесткая одиночная становая тяга ноги-это естественное движение
  • У вас есть преимущество другой ноге выступает в качестве кантилевера, чтобы помочь вам поднять более тяжелые
  • Жесткая нога помогает нацелены на подколенные сухожилия и ягодицы более, что сделать это хорошее упражнение помощи.

Вторая часть-это понимание того, что упражнение предназначено для целевой. Основную часть задней цепи, что одной ноги становая тяга бьют-это мышцы, второстепенно и ягодиц. Таким образом, вы должны следовать этим рекомендациям:

  • Не запирайте колени, которые оказывают большую нагрузку на сухожилия и связки, а не мышцы себе
  • Постарайтесь свести к минимуму сколько вы сгибаете опорную ногу. Что увеличивает стрейч рефлекс, и в конечном счете гибкость. Это также позволяет привязать обратно быстрее.

В видео вы связано с ней, нога была согнута слишком сильно, чтобы его можно было использовать на задней поверхности бедра и ягодиц. Вместо этого, он будет более сосредоточен на бедрах. Она также теряет рефлекса на растяжение, что делает его менее био-механически выгодно.

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