ich bin mehr auf der Gewinn-Seite, aber ich werde es anschauen. Der Bezug auf die Schmerzen-die Seite ist mir wohl klar (Aber ich könnte falsch sein (übertraining zu sein scheint, Häufig in bodybuilding, und ist vielleicht ein bisschen anders als einfach nur Panne). @rrirower dies ist meine Gemeinde, hoffentlich ist 'Garmin' ist hier irgendwo:) @JustSnilloc OP nicht angeben, ein fitness-Ziel, so qualifizierte ich mich meine Antwort mit einer angenommenen Ziel, für die WENN ist sehr vorteilhaft. Ich werde versuchen, die übungen, die Sie vorschlagen ! Würden Sie auch denken, es ist eine Idee, das zu tun in der Woche schwimmen und in der Woche von Treppen/joggen ? Froh, dass ich helfen konnte. An diesem Punkt seine nur echo, was ich lese, ich habe nicht brauchte, um deload noch. Yevgenly sehr gute Antwort. +1000 für die Erwähnung "split-Routinen - wo Sie trainieren jeden Muskel einmal in der Woche - sind sehr ineffizient für die überwiegende Mehrheit der Anfänger & fortgeschrittene Lifter. "

Das ist mir passiert viel über die Jahre. Ich fand es war verursacht durch die Dichtheit der levator scapulae und die mittleren und oberen trapezius und eine schwache untere trapezius und serratus. Alles weitgehend sortiert durch Befestigung muskuläre Dysbalancen, mit einer Mischung von self myofascial release-gezielte und Widerstand Arbeit, die auf die schwachen Bereiche. Release-Spannung im pec major/minor, Verbesserung der Brustwirbelsäule Mobilität und viele Variationen ziehen und die externen Rotatoren zu arbeiten. Sobald Sie lockerer in Ihren fallen und levators, overhead-shrugs mit einer Langhantel kann eine nützliche übung. Es klingt wie eine Menge, aber nur tun, ein wenig jeden Tag geht ein langer, langer Weg.

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