Домой / Подбор комплекса упражнений для набора веса / Комплекс упражнений для набора массы девушке в домашних условиях.

Комплекс упражнений для набора массы девушке в домашних условиях.

Этот комплекс упражнений разработан для девушек специально для набора массы. При этом увеличится мышечная масса и повысится тонус мышц. План совсем не сложный: подойдет для девушек и женщин любого возраста и с любой физической подготовкой, желающих набрать вес с помощью увеличения мышечной массы. Для выполнения комплекса понадобятся только гантели.

Каждая тренировка содержит 7 упражнений на две группы мышц и обязательно упражнения на пресс. Для женской фигуры гармонично смотрится более плотный низ и чуть более легкий верх, поэтому упражнений на нижнюю часть тела больше.

Первая тренировка (грудь, спина)

  1. Скручивания лёжа на полу 3х12-20
  2. Тяга становая с гантелями 4-5×8-15
  3. Тяга гантелей в наклоне 4х8-12
  4. Тяга одной гантели в наклоне 3-4х8-12
  5. Отжимания от лавки широким хватом 4-5х8-15
  6. Разводы с гантелями лёжа 3-4×10-15
  7. Пуловер с гантелей лёжа 3х10-15

Вторая тренировка (ноги, плечи)

  1. Подъём ног сидя на лавке 3х12-20
  2. Приседания с гантелями 4-5х8-15
  3. Приседания с весом между ног 4х8-15
  4. Жим гантелей стоя 4х8-15
  5. Протяжка с гантелями стоя 3-4х10-15
  6. Махи гантелями в стороны 3-4×10-15
  7. Выпады в бок 3х10-15

Третья тренировка (ягодицы, руки)

  1. Скручивания лёжа на полу 3х12-20
  2. Выпады с гантелями 4х8-15
  3. Зашагивания на подставку с гантелями 4х8-15
  4. Разгибание бедра лёжа на полу 3-4х10-15
  5. Отжимания от лавки сзади 4х10-15
  6. Сгибания рук с гантелями стоя 4х10-15
  7. Французский жим с гантелей стоя 3-4х10-15

Общие рекомендации по плану тренировок для набора веса:

Как набрать вес женщине? Комплекс упражнений для набора массы девушке в домашних условиях.

  1. Тренировка не должна длиться более 1 часа 20 минут.
  2. У вас должны быть разборные гантели с разными весами, так как для разных упражнений требуется разная нагрузка.
  3. Для того, чтобы набирать вес, вы должны правильно выполнять нужное количество повторов с максимальным весом.
  4. Необходимо подобрать правильную диету для набора массы для девушек, тогда гарантированно за месяц наберете до 4 кг мышц.
  5. Для тренировок в зале рекомендуем программу упражнений для набора массы девушкам с упором на бедра и ноги и план тренировок для начинающих девушек в зале на набор веса.

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Дорогие читатели! Сегодня мы продолжаем рассказывать о программах тренировок бодибилдинга и методиках и переходим к ...

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