Antrenman
Спина силовая
Author: Alex Kap

На подтягиваниях надевайте максимальные веса. первый раз - самый максимум. далее спускайте вес так, чтобы сделать 2 раза точно.

Başlangıç
Set 1
3 rounds
4
Tekrar
Pull-up
5
Tekrar
Straight bar dips
rest after the set: 60 s
Set 2
1 round
max
Tekrar
Pull-up
rest: 120 s
max
Tekrar
Pull-up
rest: 120 s
max
Tekrar
Pull-up
rest: 120 s
max
Tekrar
Pull-up
rest: 120 s
max
Tekrar
Pull-up
rest: 120 s
max
Tekrar
Pull-up
rest: 120 s
max
Tekrar
Pull-up
rest: 120 s
max
Tekrar
Pull-up
rest: 120 s
max
Tekrar
Pull-up
rest: 120 s
max
Tekrar
Pull-up
rest after the set: 180 s
Set 3
1 round
25
Tekrar
iki çıkış gücü
rest after the set: 120 s
Set 4
3 rounds
max
Tekrar
Bir yandan yukarı çekerek (her kolunda herhangi bir kalite)
rest: 30 s, after the set 60 s
Set 5
3 rounds
5
Tekrar
Archer rows (each hand)
rest: 30 s
5
Tekrar
Australian pull-ups
rest: 30 s
5
Tekrar
Close grip australian pull ups
rest: 30 s, after the set 60 s
Set 6
3 rounds
15
Tekrar
Çubuğunda mengene düz ayak Raising (ayak çubuğuna dokunun).
rest: 30 s, after the set 60 s
Göndermek