Домой / Люди, которые смогли набрать вес самостоятельно / Известные эктоморфы-бодибилдеры: Флекс Уиллер

Известные эктоморфы-бодибилдеры: Флекс Уиллер

Кеннет «Флекс» Уиллер (Flex Wheeler) — это один из самых выдающихся бодибилдеров америки. Он ни разу не покорял высший пьедестал Мистер Олимпия, но много раз занимал вершину Айронмен Про и Арнольд Классик.

Он является одним из самых известных и титулованных эктоморфов мира. Вес в период соревнований доходил до 116 килограммов при росте в 179 см. Он рано начал заниматься бодибилдингом – с 18 лет. И достиг немалого. Свой первый титул Мистер Калифорния он взял уже в 24 года.
Флекс Уиллер доказал, что и эктоморфы могут добиться многого. Еще один замечательный факт, что Флекс Уиллер попал в аварию в 1994 году, и после этого ему пришлось начинать все сначала. Он чуть было не остался парализованным, но начав усердно работать быстро вернулся в форму. С 1995 по 2003 год Флекс умудрился трижды стать призером Мистера Олимпии и столько же раз чемпионом Iron Man Pro.
Чтобы достичь таких результатов, Флекс Уиллер принимал анаболические стероиды. Имея проблемы с почками и употребляя большое количество таблеток и препаратов, Флекс был вынужден закончить карьеру бодибилдера. Но при этом он продолжает заниматься и сейчас. Вес он берет для выполнения 10-20 повторений. Предлагаю ознакомиться с текущей программой тренировок Флекса Уиллера, и, возможно, воспользоваться ею. Либо вы можете использовать программу для набора веса для своих тренировок. Также существуют некоторые правила тренировок для эктоморфов, которые необходимо знать, чтобы не потерять много времени, не добившись результатов.

Текущая программа тренировок Флекса Уиллера:

Известные эктоморфы-бодибилдеры: Флекс Уиллер

Сплит Флекса Уиллера:

• День 1: грудь, голень
• День 2: спина
• День 3: плечи, голень
• День 4: ноги
• День 5: руки
• День 6: отдых
• День 7: отдых

ГРУДЬ

• Жим штанги лежа 4*10-20 (плюс 2 разминочных подхода)
• Жим штанги на наклонной скамье головой вверх 4*10-20
• Жим гантелей на наклонной скамье головой вверх 4*10-20
• Жим в тренажере Хаммер 4*10-20
• Кроссоверы 4*10-20

СПИНА

• Подтягивания 4*10-20
• Тяга вертикального блока 4*10-20
• Тяга в наклоне узким хватом 4*10-20

ПЛЕЧИ

• Разминка вращательных манжет
• Жим из-за головы в тренажере Хаммер 4*10-20 (Флекс выполняет сначала 10-20 повторов стандартным хватом, а затем сразу 10-20 повторов – хватом ладонью внутрь. Это считается за 1 подход.).
• Разводка в наклоне 4*10-20
• Разводка в наклоне на блоках 4*10-20
• Шраги в тренажере Смита 4*10-20

НОГИ

• Разгибание ног на тренажере 6*20 (каждой ногой по отдельности)
• Жим ногами 4*10-20 (каждой ногой по отдельности, вес увеличивается с каждым подходом)
• Жим ногами 4*10-20
• Суперсет: разведение + сведение ног на тренажере 4*10-20
• Разгибание ног на тренажере 4*10-20
• Сгибание ног на тренажере лежа 4*10-20
• Сгибание ног на тренажере лежа (каждой ногой по отдельности) 4*10-20

РУКИ

• Суперсет: подъем гантелей на бицепс + трицепс на блоке 4*10-20
• Французский жим лежа
• Бицепс на скамье Скотта (по отдельности каждой рукой) 4*10-20
• Трицепс на блоке обратным хватом одной рукой 4*10-20

Рекомендуем

7

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