подтянуть я могу сделать больше, чем 15 не попробовать нажимать на моего Макса рэп раньше. но все смотались, я не мог сделать бар под моей груди. дипы пробовал делать 20 на другой день с бара идут все, вплоть до почти до моей шеи. Почему мое тело регулярно производимых кетоновых тел достаточно хорошо, если я на кетогенной диете? Единственный раз, когда мне кажется нужно никаких углеводов вообще, когда я бегу, остальное время я на низко/без-углеводной диете и у меня нет недостатка в энергии. цели должны заменить отдельные дни для кардио или ВИИТ кардио для HIIT, если я хочу @Г-н р.: Я не говорил, что это единственный способ, просто один из лучших. Я бы подчеркнула, что это мое мнение (хотя это было очевидно сказать *я* не рекомендуем не отжимать накладные). Я не понимаю, как это плохой совет либо; поведение по своей природе не привести к гипертрофии, а диапазоны респ являются более важными в этом отношении (и питания). Для чего это стоит, я не (и я сейчас) пытаюсь заставить вас вниз проголосовали, и я не был один, чтобы сделать так.

Как сказал Джефф, не сдавайся! Единственным наиболее эффективным что вы можете сделать-это сплошная неделя-через-неделю, месяц-через-месяц, улучшение физической формы. Это означает, что работа 3 - 4 раза в неделю, 20 - 40 миль в неделю, почти круглый год.

С точки зрения выяснения ваших целей расы, пусть работает калькулятор Макмиллана быть вашим гидом.

https://www.mcmillanrunning.com/

Вы будете иметь шанс на 1:30 полумарафон, когда вы получите ваш 10к ор на 40 минут.

Марафон-это совершенно другой зверь, из-за сложности заправки. Есть очень мало людей, которые совершают прыжки, марафон и "чувствовать себя прекрасно" и нажмите прогнозируемое время с первого раза, или даже в первые несколько попыток.

Планируя свой полумарафон или марафон-специальные тренировки, рассмотрим слова Ренато Канова (тренер многих обладателей расстояние мирового рекорда): “что делает 2 часа, легкий бег имеет к марафону? Ничего”. [1]

Я обобщаю это "как это тренировки относятся к целевой расы?" при планировании тренировочного цикла.

Канова также говорит, что две самые важные вещи дистанционного обучения должны "бегать быстро и долго. И иногда бегать быстро и долго вместе". [2]

[1] http://running.competitor.com/2014/02/training/take-your-marathon-long-runs-to-the-next-level_58406

[2] внутри: Кения (ЕР. 2), а Flotrack оригинальной серии (платный контент)

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