Dank JJosaur. So schlagen Sie vor, sollte ich die Arbeit ein bisschen mehr. Der Grund arbeite ich nur zweimal die Woche ist, dass ich ' ve Lesen eine Menge von Artikeln, die Muskeln brauchen Zeit zur regeneration, und es ist 2-4 Tage, je nach Gruppe. Vor allem in Ganzkörper-workout. Aber vielleicht sollte ich es ändern und gehen für einen Körper geteilt. Ich glaube, ich bin ein Läufer/cycler aber mein Unterkörper ist viel zu gut entwickelt im Vergleich zu meinem steigerte Körper, die ich aufbauen wollen, so passt :) Und nach deinen Rat ich werde die Messung noch mehr Teile von meinem Körper und zu fotografieren. Ich wusste nicht, dass 2cm in 5 Monaten ist OK. Nochmals vielen Dank!

Es ist ein wenig schwer, dies zu schreiben, aber wenn Berme "power lifter-Stil", ich in der Regel Ansatz wie diese:

  • Versuchen Sie, fahren Sie Ihre Schulterblätter in die Bank. Sie möchten die vielen positiven und ausgewogenen Kontakt zwischen den oberen Rücken und die pad.
  • Sie werden auf den Zehen / Fußballen, die hilft, Bogen Ihren Rücken.
  • Ihre Füße werden sich fast unter Ihrem Hintern, sicherlich Ihre oberen Oberschenkel.
  • Halten Sie Ihren Kopf schwebt über der Matte, nicht lassen Sie Ihren Kopf ruhen auf der Matte.

Dies ist ein ziemlich gutes Bild:

enter image description here

Einen großen Teil zu diesem Powerlifter-Stil ist die Entfernung verringern, die bar hat zu Reisen. Indem Sie Ihre Brust bis Sie verkleinern den Abstand von der bar auf der Brust, die, wenn Sie bei der 1RM macht einen Unterschied.

Für die Ausbildung würde ich nicht arch ganz so hart, bis du immer in der Nähe Ihres 2RM irgendwo in dieser Gegend. Fest, aber nicht "betrügen" mit Powerlifter Stil, wenn Sie wirklich der Ausbildung und soll zu heben, volle ROM.

Ihre Beine sind stabilisieren Sie Ihren Körper, halten Sie von sich bewegenden auf dem pad als die bar hoch und runter geht.

Es ist nicht angenehm Natürliche, oder auch ein guter Weg, um Zug der Bank, aber es ist der effektivste Weg zu schieben, die am meisten Gewicht in einem Wettbewerb. Im Kraftdreikampf der bar anhalten muss, auf die Brust und der Richter wird Ihnen sagen, wenn zu schieben. Wenn Ihre Brust ist 2" höher, dass die 2" weniger ein lift Sie zu tun haben.

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