Ëó÷øàÿ êðóãîâàÿ òðåíèðîâêà ó ñåáÿ äîìà ñ ñîáñòâåííûì âåñîì. 1 Îòæèìàíèÿ 15\3 2 Ïðèñåäàíèÿ 30\2 15\1 ...

Ëó÷øàÿ êðóãîâàÿ òðåíèðîâêà ó ñåáÿ äîìà ñ ñîáñòâåííûì âåñîì.

1 Îòæèìàíèÿ 15\3
2 Ïðèñåäàíèÿ 30\2 15\1
3 Îáðàòíûå îòæèìàíèÿ 10\2
4 Ïîäúåì íîã íà óñòóïå (èêðû) 50\1 30\3
5 Ïîäòÿãèâàíèÿ ñðåäíèé õâàò 10\3
6 Âûïàäû 10\3
7 Ïîäòÿãèâàíèå îáðàòíûé õâàò 10\3
8 Îòâåäåíèå áåäðà 20\4 (íà íîãó)
(9) Ïðûæêè ñî ñìûêàíèåì íîã 50\1

À òàê æå ïðåññ:

1 ÍÅÄÅËß (ïî 200 ðàç â äåíü) – 10 ïîäõîäîâ:
1 äåíü – 10, 20, 25, 10, 25, 20, 20, 25; 10, 10 ðàç;
2 äåíü – 10, 30, 25, 30, 15, 25, 20, 20, 15, 10 ðàç;
3 äåíü – 15, 25, 35, 30, 10, 20, 15, 20, 10, 20 ðàç;
4 äåíü – îòäûõ.
5 äåíü – 20, 10, 30, 25, 20, 10, 30, 30, 15, 10 ðàç;
6 äåíü - 30, 25, 10, 20, 15, 35, 20, 25, 10, 10 ðàç;
7 äåíü – îòäûõ.

2 ÍÅÄÅËß (ïî 350 ðàç â äåíü) – 12 ïîäõîäîâ.
1 äåíü – 20, 30, 25, 35, 25, 40, 30, 35, 30, 30, 25, 25 ðàç;
2 äåíü – 25, 40, 30, 35, 20, 30, 35, 15, 30, 40, 20, 30 ðàç;
3 äåíü – îòäûõ.
4 äåíü – 30, 25, 40, 35, 15, 35, 25, 40, 25, 35, 15, 30 ðàç;
5 äåíü – 25, 40, 30, 35, 20, 45, 15, 35, 20, 15, 40, 30 ðàç;
6 äåíü – 35, 20, 25, 40, 30, 25, 30, 45, 20, 35, 20, 25 ðàç;
7 äåíü – îòäûõ.

3 ÍÅÄÅËß (ïî 500 ðàç â äåíü) – 15 ïîäõîäîâ.
1 äåíü – 20, 35, 25, 40, 45, 35, 30, 25, 40, 35, 20, 45, 35, 35, 35 ðàç;
2 äåíü – 25, 40, 35, 30, 45, 30, 25, 35, 45, 20, 50, 20, 30, 35, 35 ðàç;
3 äåíü – 30, 20, 30, 50, 25, 40, 35, 20, 45, 15, 25, 35, 40, 50, 40 ðàç;
4 äåíü – îòäûõ.
5 äåíü – 25, 30, 50, 40, 25, 35, 45, 20, 50, 15, 30, 35, 20, 50, 30 ðàç;
6 äåíü – îòäûõ.
7 äåíü – 30, 20, 50, 35, 40, 30, 25, 45, 30, 35, 25, 50, 25, 30, 30 ðàç.