@user21494 бег убивает суставы. Я бы посоветовал делать 1 час. на велосипеде 5 раз в неделю. Можете ли вы предоставить некоторые дополнительные сведения о различных шага в соответствии с пунктом а)? Что надо иметь в виду о технике? А-м-а-з-в-G видео! Вы работаете вашей основной и всю верхнюю часть тела просто с этого бара. Уверен, что есть какой-то систематической подготовки для такого рода упражнений. Кто-то сделал комментарий в видео упомянуть так называемый "уровень 5 гимнаст" или похожие. Я думаю, существует целая система обучения с ее собственными принципами, лексике, теории, так как с тяжелой атлетикой... где я могу начать обучение? Я действительно хотел бы инициировать себя на самом базовом уровне... Да, тратить много времени, сидя со скрещенными ногами очень вредны для позвоночника, для поясницы особенно. Он также может подчеркнуть ваши бедра, если у вас есть проблемы бедра. И человек, как только этот вопрос имеет несколько ответов, он должен быть подключен на программистов ;-)

10кг набрать вес в 1 месяц скорее всего будет в основном жир, и я не думаю, что это реалистичная цель. Почему вы хотите набрать 10кг за один месяц?

Если вы хотите набирать очень быстро вес, просто увеличением потребления калорий. Съесть много еды. Пить много молока.

Если вы хотите набрать вес таким образом, что будет хорошо для вас, вам нужно включить хорошо округлены программа силовых тренировок, таких как стартовую силу или либо так, что вы включите эти дополнительные калории в мышцы, а не жир. Даже на эти программы, 10кг за один месяц не реально.

Ваш рост-это нормально.

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