Этот комплекс упражнений разработан для девушек, желающих набрать вес в нижней части тела – бедрах и ногах, а также получить рельеф верхней части. Также комплекс подойдет для тех девушек, у кого плечи зрительно выглядят большими, и им хотелось бы сделать фигуру более пропорциональной. Данный комплекс упражнений специально составлен так, чтобы сделать бедра и ягодицы больше и выделить их.
Если вы не хотите перетренировать верх, то для верха берем небольшие веса и больше количество повторений, а для низа – наоборот. Упражнения на плечи в данном комплексе не предусмотрены, а программа составлена из суперсетов: разнонаправленных (на разные группы мышц) на верх и однонаправленных(на одну группу мышц) на низ.
Таким образом, девушки, ваш верх подтянется, в бедра, ноги и ягодицы станут больше, водя диспропорцию к минимуму.
Тренировка 1 (пресс, ноги, ягодицы)
1. Подъём ног в упоре 3х15-18
Скручивания лёжа на полу 3х15-18
2. Приседания со штангой на плечах 4х8-10
Выпады с гантелями 4х8-10
3. Становая тяга на прямых ногах 4×8-10
Гиперэкстензия 4х10-12
4. Разгибание ног в тренажёре 3х10-15
Сгибание ног в тренажёре лёжа 3х10-15
5. Подъём на носки в тренажёре стоя 3×20-25
Тренировка 2 (грудь, спина, руки)
1. Подтягивания в машине смита 3 х макс
Отжимания от пола с колен 3 х макс
2. Тяга с верхнего блока узким хватом 3×15-18
Сведение рук в тренажёре «бабочка» 3х15-18
3. Сгибания рук с гантелями попеременно 3х15-18
Французский жим с гантелей стоя 3х15-18
4. Тяга горизонтального блока 3х15-18
Пуловер с гантелей лёжа 3х10-15
5. Кардиотренажёр 15 – 20 мин
Тренировка 3 (пресс, ноги, ягодицы)
1. Подъём ног сидя на лавке 3х15-18
Скручивания на наклонной скамье 3х15-18
2. Жим ногами в тренажёре 4х8-10
Разгибание бедра в кроссовере 4х10-12
3. Приседания с гантелей между ног 4х8-10
Выпады с ходьбой 4х6-10 шагов на 1 ногу
4. Разведение ног в тренажёре 3х10-15
Сведение ног в тренажёре 3х10-15
5. Подъём на носки в тренажёре сидя 3х20-25
Для быстрого набора веса к диете для девушек для набора веса рекомендуем добавить приемы гейнера или протеина.
В упражнениях суперсетами на верх делаем по 3 подхода (отдых между подходами 2 минуты), а на нижнюю часть тела по 4 (отдых между подходами 3 минуты). Вся тренировка должна занимать час с небольшим. И не забывайте, что на нижнюю часть тела веса должны быть большими. Иначе масса не нарастет.
Эллипсоид или беговая дорожка подойдет для кардионагрузки. При этом ваш пульс должен быть 130-150 ударов в минуту. Если вы решили заниматься дома, рекомендуем тренировка для девушек в домашних условиях и комплекс упражнений для набора массы девушке в домашних условиях.
Также неплохая статья про то, как поправиться в ногах расскажет вам, как уравновесить фигуру.
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