Der psoas-stretch ist wirklich grandios, ich habe zu tun, dass auf einer täglichen basis jetzt für eine Weile zusammen mit anderen hip Mobilität flexor Arbeit. +1, schön und sauber beantworten. @MohitSharma - Ok, so dass Sie wollen, um die Festigkeit zu erhöhen und bauen Muskelmasse. Skizzieren Sie eine Wochen im Wert von Trainingseinheiten mit gewichten für jede übung. Ich Wette, dass die protein-Aufnahme ist eine sehr geringe (wenn überhaupt) ein Teil der Mangel der erkennbaren Fortschritte. Und wo du trainierst? Bist du *sicher* es ist immer die gleiche bar? Das ist falsch auf mehreren accounts. Zuerst cardio ist die einzige Sache, die geeignet ist, um zu brennen bemerkbar Mengen von Fett überhaupt. Zweitens die Sorge, dass cortisol sind nur gültig, wenn Sie tun, cardio in eine dumme, übertrieben (wie 90%). Drittens, jeder soll tun, cardio, immer. Tut 1-2 Stunden cardio pro Tag auf einem Niveau, das geben die Herzfrequenz von 130-140 bpm (nicht höher!) wird nicht nur machen Sie länger Leben (gut, keine Garantie auf das ein, aber die meisten wahrscheinlich) und gesünder, sondern auch verbrauchen erhebliche Mengen an Fett.

Aus https://www.strengthandconditioningresearch.com/muscles/hamstrings/

Die Oberschenkel sind eine Gruppe von vier Muskeln an der Rückseite der Oberschenkel. Drei von Ihnen sind zwei-Gelenk-Muskeln (die Durchführung beider Knie-flexion und hip-Erweiterung), während der vierte führt nur eine kniebeugung. Als Gruppe, die Kniesehnen können daher trainiert werden durch übungen, beinhalten entweder Hüfte-extension Knie-flexion.

Bein-curls hinzufügen können die Größe, um die drei zwei-Gelenk-hamstring-Muskeln, so sollten helfen, etwas in der hip-Erweiterung. Ich würde immer noch konzentrieren sich vor allem auf hip extension-übungen, da scheint es unterschiedliche Meinung darüber, wie nützlich Bein-curls sind für hip-Erweiterung.

Mark Rippetoe sagt Nein: https://startingstrength.com/resources/forum/archive/index.php/t-42663.html

Bret Contreras sagt ja: http://bretcontreras.com/hamstrings-really-fast-twitch/

Ich würde vorschlagen, mit Schwerpunkt auf glute übungen, die minimal-Belastung der Wirbelsäule (Langhantel hip thrust) und anti-extension übungen ab (ab Rad, RKC plank) und arbeiten auf Streckung der Brustwirbelsäule.

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