Sie wollen übungen, um Ihnen helfen, schlafen? oder einfach nur die Allgemeine Schlafzimmer-übungen? @JuyalJee ich nicht tun Bizeps-isolation, aber ich habe eine Menge von compound-pull (Zeile) und drücken Sie. Ich glaube, ich könnte greifen, schwere Hanteln und tun Bizeps-curls oder was auch immer ich wollte, an der Schulter zu Pressen. Die Sache ist die, ich hier und da gelesen, dass Therapeuten empfehlen, um zu vermeiden, Schulter drückt, nachdem er erlitt eine bankart-oder slap-Operation, weil es bringt eine Menge stress auf das Schultergelenk an ungewöhnlichen Blickwinkeln. Dies ist nun der Punkt: Sie haben keine Nerven in der cartilague, so fühlt es sich völlig normal, aber Sie wissen nicht, wie stark es hat wieder am Knochen fixiert. Daher die Notwendigkeit zu geben, es ist genügend Zeit, um zu heilen. NÖ. Nur eine Smith-Maschine. Ihre Antwort hatte einen sehr positiven Effekt auf mich. Ich habe mich erinnert es sehr oft, und ich habe die Ausbildung mit viel motivation da. Also, nochmals vielen Dank. Ich bin nach etwas in der Nähe von Reg Park/ StrongLifts/ Starting Strength. Aber ich habe eine Frage: Sie sagen, Sie erhöhen Wiederholungen und nicht das Gewicht während jeder 4~6 Wochen Zyklus. Gewinnen Sie die Stärke, die Art und Weise (gegen Volksweisheit)? Das ist eine sehr interessante information für mich (nicht so jung mehr, ich würde eher auf viele Wiederholungen, um Verletzungen zu vermeiden). Bis zu wie viele Wiederholungen Sie bei jedem Satz? 10? 20?

Übung bewirkt auch, dass das ZNS (zentrale Nervensystem) Müdigkeit

In einer ähnlichen Art und Weise, die Ihre Muskeln und Gelenke erholen muss dein ZNS erfordert Erholung als auch.

Erweiterte ZNS-Ermüdung (ie > Woche ist ein Schlüssel Zeichen von übertraining). Wenn Sie das Gefühl 'fried' Holen Sie sich mehr Schlaf oder eine Pause für ein bisschen.

Schlafen, mehr Kalorien Essen, und die Verringerung der externen Druck-soll helfen.

Hier ist ein link für einige zusätzliche Tipps passen Sie Ihre workouts für zusätzliche Entlastung. Grundsätzlich kommt es auf zwei Dinge. Entweder nicht alles tun, um die max die ganze Zeit und/oder oder planen, für ausreichend Erholung (ie Schlaf/Entspannung).

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