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

План тренировок в тренажерном зале для начинающих мужчин на набор веса

Эта программа тренировок рассчитана для начинающих заниматься спортом мужчин и ее цель – это освоение техники упражнений, адаптация к нагрузкам и развитие выносливости, увеличение объема мышц.

Этот план разработан для мужчин худого и среднего телосложения на тренировки 3 раза в неделю. Большая часть упражнений со свободными весами направлена на работу основных групп мышц и на набор мышечной массы.

Первая тренировка
1. Скручивания на наклонной скамье 3х10-15
2. Гиперэкстензия (наклоны через козла) 3х10-15
3. Приседания со штангой на плечах 4-5х8-12
4. Жим штанги лёжа классический 4-5×8-12
5. Тяга за голову с верхнего блока 3-4х10-15
6. Пуловер с гантелей лёжа 3х10-15
7. Сгибание и разгибание кистей сидя 3×10-15

Вторая тренировка
1. Подъём ног в упоре 3х10-15
2. Отжимания от брусьев 4-5х8-15
3. Тяга с верхнего блока узким хватом 3-4×10-15
4. Французский жим с гантелей стоя 3х10-15
5. Сгибание рук со штангой стоя 3-4х10-15
6. Отжимания от пола широким хватом 3-4х10-15
7. Подъём на носки в тренажёре стоя 3×15-20

Третья тренировка
1. Гиперэкстензия 3х10-15
2. Скручивания на тренажёре 3×10-15
3. Тяга становая со штангой 4-5×6-10
4. Выпады с гантелями 3-4х8-12
5. Жим штанги стоя с груди 4×8-12
6. Протяжка со штангой стоя 3х10-15
7. Махи гантелями в стороны 3×10-15

Для набора массы не забывайте соблюдать диету. Очень важно получать необходимые для восстановления калории. Также вам поможет спортивное питание – гейнер, креатин, BCAA, протеин.
Количество повторений и подходов указано возле каждого упражнения. Вес для начала нужно брать средний. Не гонитесь сразу за большими весами – важно вначале поставить технику. Иначе можно заработать травму, да и к желаемому результату так вы не придете. Со временем вес нужно увеличивать, а также увеличивать количество подходов. Каждая тренировка должна занимать не более полутора часов по времени.
Рекомендуемая продолжительность выполнения программы – 8 недель. Затем план нужно поменять для разнонаправленной нагрузки ваших мышц. Ведь мышцы быстро привыкают к однообразным движениям и эффективность снижается. Затем план необходимо сменить. Рекомендуем вам комплекс упражнений для набора массы мужчине для домашних тренировок или тренировки на набор массы для мужчин.
Если вы не успеваете восстанавливаться, снизьте количество тренировок до 2 раз в неделю, таким образом, вы будете повторять каждую тренировку раз в 10 дней.

Рекомендуем

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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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