Latihan
Максимум отжимания
Author: Alexander Polucar
Rumah
Set 1
1 round
240
s
Warm-up
rest after the set: 60 s
Set 2
1 round
20
Keabsahan
Push-up
rest: 60 s
max
Keabsahan
Push-up
rest: 300 s
max
Keabsahan
Push-up
rest: 240 s
max
Keabsahan
Push-up
rest: 180 s
max
Keabsahan
Push-up
rest: 120 s
max
Keabsahan
Push-up
rest: 60 s
max
Keabsahan
Push-up
rest after the set: 60 s
Set 3
1 round
10
Keabsahan
Pull-up
rest: 60 s
10
Keabsahan
Pull-up
rest: 60 s
10
Keabsahan
Pull-up
rest after the set: 60 s
Set 4
1 round
20
Keabsahan
Bulgarian split squats (each leg)
rest: 60 s
20
Keabsahan
Bulgarian split squats (each leg)
rest: 60 s
20
Keabsahan
Bulgarian split squats (each leg)
rest after the set: 60 s
Set 5
1 round
20
Keabsahan
Dips
rest: 60 s
20
Keabsahan
Dips
rest: 60 s
20
Keabsahan
Dips
rest after the set: 60 s
Set 6
1 round
10
Keabsahan
Chin-Ups
rest: 60 s
10
Keabsahan
Chin-Ups
rest: 60 s
10
Keabsahan
Chin-Ups
rest after the set: 60 s
Set 7
1 round
10
Keabsahan
Meningkatkan kaki datar di catok di bar (jari-jari kaki menyentuh bar).
rest: 30 s
10
Keabsahan
Meningkatkan kaki datar di catok di bar (jari-jari kaki menyentuh bar).
rest: 30 s
10
Keabsahan
Meningkatkan kaki datar di catok di bar (jari-jari kaki menyentuh bar).
rest after the set: 60 s
Set 8
1 round
max
s
Jump Rope
rest after the set: 60 s
Set 9
1 round
240
s
Stretching
rest after the set: 60 s
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