@DaveLiepmann ich mache ein paar GEWICHTE zu heben, aber ohne ein bestimmtes Ziel und eher unorganisiert. Das ist, warum ich Frage, ich will die Dinge zu ändern! :) Kalorien (basierend auf Ihrem TDEE) sind ein guter Ausgangspunkt für die Bestimmung einer gesunden Ernährung plan, aber Sie sind nur ein Ausgangspunkt. Geht man einen Schritt weiter ist die Bestimmung einer optimalen Makronährstoff-balance helfen wird, bringen Sie Ihre Ernährung selbst näher an ideal. Danach werden Sie wollen, um sicherzustellen, dass Sie werden immer eine angemessene Menge an alle Ihre Mikronährstoffe. Als Alec erwähnt, "gesund" ist ein subjektiver Begriff, aber mit Blick auf die Kalorien, Makronährstoffe und Mikronährstoffe wird Ihnen helfen, um zu bestimmen, ob etwas gesund ist oder gut für Sie. @valentin - Sie wirklich brauchen, um über Ihren Hintern weh-über Menschen, die nicht mögen, bestimmte Dinge. Oder ist das zu viel verlangt, auf einer Website, die in Ihrem Profil Staaten "kontrolliert wird, die von kriminellen"?

Ich in der Regel trainieren hinteren delts mit folgenden übungen:

  • Gesicht zieht
  • pec deck (mit in)
  • ein arm Kabel über die Riemenscheibe

Am Ende habe ich einige interne und externe rotation übungen, um Verletzungen vorzubeugen und um meine Rotatorenmanschette, so schließt dies tun vier Sätze einer externen rotation übung auf meiner Seite.

Also meine Frage ist... ist es wirklich notwendig für mich zu tun, dass die externe rotation die übung am Ende, wenn ich bereits getan habe, die drei oben genannten übungen, wo der arm außen rotiert sowieso so haben Sie bereits gezielte diesem Bereich.

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