Trening
Ежедневка
Author: всё да всё

Это и на СИЛУ и на СКОРОСТЬ и на МАССУ
Эта тренировка предназначена для начинающих (для тех кто может сделать 20 отжиманий на скорость)
ЖЕЛАЮ УДАЧИ

Početak
Set 1
1 round
30
a
Warm-up
45
a
Stretching
15
Valjanost
Sklekovi
rest: 30 a
5
Valjanost
Clapping Push-Up
rest: 30 a
25
Valjanost
Squats
rest: 25 a
15
Valjanost
Jump squats
rest: 60 a
15
Valjanost
Left side crunches
rest: 30 a
15
Valjanost
Right side crunches
rest: 30 a
25
Valjanost
Crunches
rest: 90 a
max
meter
Run
rest after the set: 70 a
Set 2
2 rounds
10
Valjanost
Sklekovi
rest: 30 a
17
Valjanost
Jump squats
rest: 40 a
10
Valjanost
Decline Push-Ups
rest: 30 a
max
Valjanost
Lying down leg raises
rest: 120 a
13
Valjanost
Decline Push-Ups
rest: 40 a
15
Valjanost
Dive Bomber Push-Up
rest: 40 a
20+
a
Front splits
rest: 30 a
max
a
Plank
rest: 90 a
30
Valjanost
Crunches
rest: 40 a, after the set 70 a
Set 3
2 rounds
20
Valjanost
Burpee
rest: 50 a
10
Valjanost
Diamond Push-Ups
rest: 30 a
15
Valjanost
Squats
rest: 30 a
10
Valjanost
Wide hands push-ups
rest: 30 a
25+
Valjanost
Sit-Ups
rest: 50 a
max
a
Sklekovi
rest: 30 a, after the set 70 a
Set 4
3 rounds
5
Valjanost
Forward jumps
rest: 30 a, after the set 70 a
крутооооооо
Poslati