Определить *на протяжении дня.* Более важно, как часто? Ежедневно? Еженедельно? Только по выходным? Я съел намного больше калорий, чем когда я был в массе набирает фазу. Мне очень трудно набрать вес. Мой метаболизм очень высокий. Я тренировался 6 дней в неделю и постоянно ел - я никогда не позволяю себе быть голодной, я съела, что часто. Я бы сказал, в зависимости от того, каковы ваши цели и то, что ваш метаболизм, это число будет различным для каждого. Не Майкл Фелпс съесть вверх по 10000 в день? @DaveLiepmann я хожу в тренажерный зал, в целом около 15 лет, и снова начал работать 1,5 года назад, после 8 лет перерыва. Но в этот раз я на самом деле учусь. Сказав, что на каждой сессии я делаю один мульти-спорта и еще куча других. Так в день ног я делаю становую тягу и другим, я уже говорил на ноги. На день плечо я тебе плечи пресс и другие упражнения плеча плюс оружие. И днем грудь я делаю жим лежа, а потом гантели, пресс, мух и т. д. Я в конечном итоге добавить второе упражнение multijoin на сеанс, но не сейчас.

Пару теннисных мячей-лучшие друзья вашей спины. Вы можете растянуть и отпустить позвоночника выпрямляющие путем свертывать вверх и вниз от основания грудной клетки до основания шеи вдоль внешней стороны позвоночника. (Некоторые люди врут в два раза, я хотел сделать одну сторону за один раз.) Затем вы можете работать на латов/плечи, начав с мячом за пределы позвоночника, то вроде как переворачиваться, как вы прикатили на вашей стороне, и мяч уходит в сторону своей подмышки, и работать ваш путь вверх и вниз по спине так делать.

Хороший йога или пилатес учитель должен уметь научить эффективных методов для этого. Google для обратно прокатки теннисный мяч также получает результаты.

Для более официального документированного решения, это, конечно, некоммерческий продукт, но это работает:

Сохраните верхнюю часть спины и DVD

Пена прокатки от основания грудной клетки к плечам также может быть полезным, так как лежит на ролик в доль и просто расслабиться вашему позвоночнику в него. Но это труднее для того чтобы пристрелть специфические задней областях с помощью валика.

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