@AlexL ich tatsächlich führen Sie zurück, Erweiterung und reverse back extensions, und eigentlich denke ich, dass Sie beide ausgeführt werden, während Sie den Bogen halten. ZOD ist die Antwort eigentlich machte mir klar, dass es vielleicht nicht so gut, da es bedeutet, dass ich nicht in Ruhe mein unterer Rücken... Sieht aus wie ich, sollte einfach nur Ruhe, bevor ich werde verletzt werden :) Alle diese links, die Sie zitiert haben scheinen gebrochen zu haben jetzt. Freundlicherweise beheben. +1 für die links. Ich wusste nicht, dass es übertraining war ein kontroverses Thema. Das nächste mal traf ich eine "dunkle Zeit", ich werde versuchen, die Stromversorgung durch, statt Schutzfolie. Sie sind wahrscheinlich nicht gleichzeitig genügend Spannung in den oberen Rücken. Ich wäre sehr vorsichtig mit Gebärmutterhalskrebs (Hals) - Festplatten, wenn ich Sie wäre. Es kann 3 Gründe für Nackenschmerzen verbunden mit computer arbeiten: 1) zu viel Zeit 2) schlechte Haltung 3) unsachgemäße Verwendung -arbeiten am computer, wenn Sie sollten etwas anderes tun. Ohne zu wissen, ob Schmerzen aufgrund von Muskelverspannungen oder Bandscheibenvorfall, zum Beispiel, würde ich nicht irgendwelche speziellen übungen, denn Sie können mehr Schaden als gutes tun. So, die erste Sache ist die Prävention. Wenn das nicht hilft, möchten Sie vielleicht, um eine _exact_ Diagnose von einem Arzt.

Dies hängt davon ab, Ihre Ziele zu erreichen. Für Hypertrophie ist, wählen Sie eine Intensität durchzuführen, etwa bis zu 5-10 Wiederholungen. Höhere Intensität (und weniger Wiederholungen) Ziele Festigkeit, geringere Intensität (und weitere Wiederholungen) Ziele der Kraftausdauer.

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