Viele Artikel befürworten, etwas zu Essen vor und nach dem Gewichtheben. Diese ist zu maximieren Muskelaufbau und verhindern, dass der Körper aus der Verbrennung von Muskeln für Kraftstoff. Persönlich, es ist irrelevant, wenn große Mahlzeiten gegessen werden, solange der Körper hat genug Energie für die übungen zu haben. epische Antwort! Also unabhängig von der Menge des Schwitzens, die Menschen Schwitzen während der übung im Wasser. @JohnP, Könnte Sie zitieren den betreffenden Abschnitt? Der einzige Ort, den ich sehen .8/kg im Verhältnis zu den älteren Menschen. Ersten Absatz unter *DISKUSSION*. Stimme stark mit dem freie GEWICHTE > Maschinen. Dies ist zum Teil, weil es Züge stabilisierenden Muskeln als gut. Obwohl ich überhaupt nicht, dass powerlifting wird shred fat-Ernährung ist die einzige Sache, dass die Fetzen Fett, cardio hilft ein wenig, Krafttraining hilft noch weniger für den Fettabbau.

Obwohl Schwäche oder eingeschränkter Mobilität überall in der kinetischen Kette kann zu übermäßig pronation als Entschädigung, begrenzt Knöchel-dorsi-flexion ist oft ein prime-Täter.

Testen Sie Ihre dorsi-flexion Bereich können Sie sehen, wenn Sie vollständig hocken, ohne heben Sie Ihre Fersen oder verlieren Ihr Gleichgewicht. Oder eine andere schnelle Ausfallschritt test ein Lineal benutzt und die Wand. Wenn Sie feststellen, Einschränkung im Knöchel-dorsi-flexion, hier sind einige gute übungen, um Ihre Muskeln dehnen und mobilisieren das Gelenk.

Ihre kurzen Fuß-übung video, das Sie verlinkt ist gut, wie ein Handtuch Falten , die wird Ihnen helfen, Ziel-Zehen-Beugemuskeln. (Sorry für die langatmige video.)

Um zielgerichtet Ihren gewünschten Muskeln, die Sie verwenden können Widerstand bands:

  • Die vorderen tibialis dorsi-beugt und dreht (der zieht den Fuß nach oben und in). Dieses video zeigt, wie es zu isolieren, mit Gummi-Schlauch-oder Widerstands-band oder stehend an der Wand für die Unterstützung.

  • Die tibialis posterior auch invertiert den Fuß (dreht es), aber es plantar beugt, anstatt dorsi-flexion, so verwenden Sie das band zu widerstehen zeigen den Fuß nach unten und in.

  • Der peroneus longus und brevis, evert (drehen Sie den Fuß aus) und der longus hilft, um die plantar-flex (Punkt, den Fuß nach unten). Gummi-Schlauch-oder theraband verknüpft, um die Füße, während Sie zeigen und drücken Sie Ihre Füße gegen den Widerstand des Bandes wird die Stärkung dieser Muskeln.

Dieses kurze video zeigt dorsi-flexion, plantar-flexion, eversion und inversion mit einem Widerstand band.

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