Dips und Liegestütze. Wie über fly-übungen mit (improvisierten) Hanteln? @Alec zu sein, müssen Sie investiert in fitness mehr als ich denke, dass 95-99% der Bevölkerung für die Zeit, Geist und der Drang zu trainieren, die effizient, btw der OP ein Anfänger ist und noch nicht enthalten, die wirklich in Ihrer aktuellen routine. Ein kompletter athlet ist ein ganz bestimmtes Ziel imo. Lasst uns nicht hinreißen lassen, mit den Dingen und verlangen nach Perfektion. Vielleicht sollten wir alle versuchen, perfekt zu sein, aber erzähl mir nicht, die Durchschnittliche person braucht mehr als die 2, wenn die Zeit oder eine andere Ressource ist spärlich. Nur eine kleine Erinnerung @matt ;-) Die verspannung kann abs auch genug für die Beseitigung der Schmerzen, und Sie können immer noch brace Ihre Bauchmuskeln in dieser position. Aber Sie werden sehen, mehr power, wenn Ihr Vertrag von beiden.

Wenn es mehr Muskeln, die Sie suchen, dann bodyweight übungen sind wahrscheinlich nicht die beste Idee. Gewinnen Sie Größe, aber nur zu einem Punkt. Wenn Sie wollen, die Ergebnisse werden dann in die Turnhalle ist Ihre beste option. Eine Kombination von Schulterdrücken und Bankdrücken geben Sie den oberen Brust-Entwicklung, die Sie suchen. Ich würde vorschlagen, eine Langhantel Basis Stärke-Programm zur Erreichung der besten Ergebnisse in kürzester Zeit. Lift big to get big. Es ist keine einfache option leider.

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