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План тренировок для девушек – новички

Этот план тренировок предназначен для начинающих девушек. Он поможет привыкнуть и адаптироваться организму к нагрузкам, увеличить силу мышц, набрать вес.
Также эта тренировка рассчитана на занятия на 2 раза в неделю. Специально для тех, кто не может заниматься 3 раза в неделю или не успевает восстанавливаться после нагрузок. Каждая тренировка содержит упражнения на все группы мышц – это поможет организму адаптироваться и подготовить базу к более сложным нагрузкам. А этот комплекс для тренировок 3 раза в неделю для начинающих девушек в зале.

Первая тренировка
1. Скручивания на наклонной скамье 3х10-15
2. Жим ногами в тренажёре 3-4х10-15
3. Тяга горизонтального блока 3х10-15
4. Выпады с гантелями 3х10-15
5. Сгибание ног в тренажёре лёжа 3х10-15
6. Жим в «грудном» тренажёре 3-4х10-15
7. Французский жим с гантелей стоя 3х10-15
8. Пуловер с гантелей лёжа 3х10-15
9. Протяжка со штангой стоя 3х10-15
10. Гиперэкстензия 3х10-15
Вторая тренировка
1. Подъём ног в упоре 3х10-15
2. Приседания со штангой за головой 3-4х10-15
3. Тяга за голову с верхнего блока 3х10-15
4. Сведение ног в тренажёре 3х10-15
5. Разведение ног в тренажёре 3х10-15
6. Жим гантелей сидя 3-4х10-15
7. Разгибание ног в тренажёре 3х10-15
8. Сведение рук в тренажёре 3х10-15
9. Сгибание рук со штангой стоя 3х10-15
10. Скручивания лёжа на полу 3х10-15


Упражнения не разбиты на блоки, а перемешаны. Это связано с быстрой уставаемостью девушек, поэтому для начала нужно чередовать группы мышц.
10 упражнений, 3 подхода каждого упражнения на 10-15 повторов не должны занимать более 1.5 часов, при этом отдых между подходами оптимально 1.5 минуты. Вся программа рассчитана на 1.5-2 месяца тренировок.
Очень важно прогрессировать – увеличивать количество повторов, подходов и/или веса. Иначе никакого прогресса не будет. Помните, если хотите себе красивую попу – приседайте со значительным весом. Про приседания и другие базовые упражнения мы уже рассказывали ранее.
И не забывайте про питание.

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Тренировка фасций

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

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