Wie war es zu mir gesagt auf einem anderen Standort, wenn wir nicht tun können besser als google/youtube, wir sind nur immer in den Weg. @ChrisS eigentlich kacken sich schlimmer wäre, nicht? Für weighted dips und pullups benötigen Sie einen dip-Gürtel, einige Platten, und (schließlich) eine loading pin. Der dip-Gürtel wird auch ermöglichen es Ihnen, führen Sie den Hüftgurt Hocke, so dass diese drei übungen geben Ihnen ein völlig abgeschlossen Stärke der Arbeit aus. Es scheint einfach, aber Kraft ist einfach. Dies ist nicht optimal, aber es ist wohl als in der Nähe von "optimal" erhalten Sie ohne die Verwendung von einem barbell. Nahh.....Würde ich nur befürworten, lat pulldown, wenn Sie ***nicht stark genug, um durchzuführen, pullups, müde/erschöpft, oder einfach nur interessiert in der Prüfung die übung.*** Pullups/Klimmzüge besser sind als pull downs im Hinblick auf die muskuläre Entwicklung.

Ich habe ein paar Probleme mit meinem Nacken, vor kurzem. Ich glaube, ich habe eine Hals-Stamm, denn es war schmerzhaft, auch wenn Sie ruhen, und es ist dauerhaft, für zwei Wochen.

Der Prozess, die mir hier denke ich, ist dies:

Erster Tag: Schulter Tag (meist seitliche Erhöhungen und high-zieht mit etwas außenrotation zu vermeiden, Schulter-impingment und ein bisschen Rotatorenmanschette extercises)

Zweiter Tag: Kreuzheben (hier glaube ich einfach nicht erkennen, wie viel Mühe sich der Obere Rücken ist durch nicht zu erlauben, die Schultern werden nach unten gezogen durch die bar. so, mein schlechtes)

Dritter Tag: side plank mit arm warm-up. wieder, mein schlechtes

Am Abend des Dritten Tages die Schmerzen begannen während der Freizeit-Aktivitäten. Nach ein paar Tagen ging ich zu meinem Masseur, und Sie fand die sternocleidomastoideus dicht zu sein. Sie behandelt es, und ich habe einige kneifen Behandlung, die Muskel-als auch in den folgenden Tagen, und das half ein bisschen.

Jetzt bin ich fast in Ordnung, wird ein osteopath bald für eine änderung, aber ich würde gerne wissen, ob Sie irgendwelche Vorschläge haben, um zu verhindern, dass diese Art der Verletzung wieder. Ich meine, neben so dass die oberen Rücken Muskeln richtig erholen, bevor die seitliche Beplankung und Aufwärmen anständig, gibt es irgendwelche übungen, die Sie vorschlagen, zu stärken die richtigen Muskeln, und zu versuchen, zu verhindern, dass dies erneut passiert?

Danke!

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