Antrenman
Укрепление корсета позвоночника
Author: Vladislav Geraskin

Укрепление корсета позвоночника, наращивание мышц поддержки спины, пресс и планка, избавление от лишнего веса.

Başlangıç
Set 1
1 round
600
s
Run
rest: 30 s
10
Tekrar
Şınav
rest: 30 s
10
Tekrar
Squats
rest: 30 s
10
Tekrar
Şınav
rest: 30 s
10
Tekrar
Squats
rest: 30 s
10
Tekrar
Şınav
rest: 30 s
10
Tekrar
Squats
rest: 30 s
30
s
Full plank
rest: 30 s
10
Tekrar
Superman
rest: 30 s
20
Tekrar
x
10
kg
Bodyweight Lunges (each leg)
rest: 30 s
12
Tekrar
x
20
kg
Butterfly
rest: 30 s
1
Tekrar
x
30
kg
Reverse Grip Triceps Pushdown
rest: 30 s
12
Tekrar
x
20
kg
Butterfly
rest: 30 s
12
Tekrar
x
20
kg
Butterfly
rest: 30 s
12
Tekrar
x
20
kg
Butterfly
rest: 30 s
24
Tekrar
x
5
kg
Dumbbell Alternate Bicep Curl
rest: 30 s
10
Tekrar
Side Lunges (each leg)
rest: 30 s
24
Tekrar
x
5
kg
Dumbbell Alternate Bicep Curl
rest: 30 s
10
Tekrar
Side Lunges (each leg)
rest: 30 s
24
Tekrar
x
5
kg
Dumbbell Alternate Bicep Curl
rest after the set: 60 s
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Göndermek