Домой / Подбор комплекса упражнений для набора веса / План тренировок для начинающих девушек в зале на набор веса

План тренировок для начинающих девушек в зале на набор веса

Данный план тренировок подойдет для начинающих девушек. Чтобы набрать вес, необходимо начать с освоения техники выполнения упражнений. Также такой комплекс поможет увеличить силу и массу ваших мышц.

От упругой попы не сможет отказаться ни одна девушка. И при этом та девушка, которая набирает вес и та, кто просто хочет стать более пропорциональной, скорее всего, не захочет иметь огромный бицепс. Этот план делает упор как раз на ягодицы.
Этот план для новичков в тренажерном зале. В плане техники – упражнения выбраны достаточно несложные. Упор также сделан на работу со свободными весами. Именно в таких упражнениях вес растет лучше.
План тренировок для начинающих девушек разделен на 3 раза в неделю. Но можно тренироваться 2 раза, просто чередуя тренировки. Тогда каждая тренировка будет примерно раз в 10 дней.
Первая тренировка
1. Скручивания на наклонной скамье 3х10-20
2. Гиперэкстензия 3х10-20
3. Приседания со штангой на плечах 4-5х6-12
4. Отжимания от лавки широким хватом 3-4х8-15
5. Сведение рук в тренажёре «бабочка» 3-4х10-15
6. Тяга за голову с верхнего блока 4х8-15
7. Пуловер с гантелей лёжа 3х10-15
Вторая тренировка
1. Подъём ног в упоре 3х10-20
2. Становая тяга с гантелями 4-5×8-15
3. Выпады с гантелями 4х8-15
4. Жим штанги стоя с груди 4×8-12
5. Отжимания от лавки сзади 4х10-15
6. Французский жим с гантелей стоя 3-4х10-15
7. Махи гантелями в стороны 3×10-15
Третья тренировка
1. Скручивания лёжа на полу 3х10-20
2. Наклоны со штангой на плечах 4х10-15
3. Приседания с гантелями 4-5х10-15
4. Жим штанги лёжа классический 4-5×8-15
5. Тяга горизонтального блока 4х10-15
6. Тяга с верхнего блока узким хватом 4×10-15
7. Протяжка со штангой стоя 3х10-15

В наборе массы питание – одна из самых важных составляющих. Поэтому очень важно питаться, соблюдая высококалорийную белковую диету. Помимо этого также можно употреблять протеиновые коктейли для роста мышц или гейнер. После тренировки нужно покушать как можно быстрее для восстановления мышц. Также рекомендуем изучить советы по питанию — как быстро поправиться и набрать вес.
Не бойтесь стать такой же накачанной, как мужчины. Это практически не возможно, только если вы будете принимать гормональные препараты. Упражнений со штангами и гантелями бояться не стоит, просто для начала нужно взять небольшие веса.
Каждая тренировка, состоящая из 7 упражнений, должна занимать по времени около 1.10-1.20. Если все будете выполнять правильно и главное правильно питаться, то сможете набрать 4-5 кг мышц за 2 месяца. Удачи в наборе веса!

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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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