Latihan
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

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