We Offer You One Week Of Training For The Whole Body
Training for the whole body includes exercises that affect several bodily factors. Maximum contraction of muscles in working with larger weights,gives a full recovery and basis for further intensive training. 2-3 times a week training lasting for 1h.
Performed one exercise from each muscle group 2-4 series with 10-12 repetitions. Days between the two training can be used for additional cardio workout. Large amounts of glycogen are used as “fuel” through training, and it is important to compensate them immediately. It is vital to changing the schedule of exercises, but when you feel that your training is going easy.
- Day 1: Chest, shoulders, back, biceps, triceps, abs, legs, sheets
- Day 2: Rest
- Day 3: feet,sheets, back, abs, shoulders, chest, beceps, triceps
- Day 4: Rest
- Day 5: back, chest, legs, triceps, biceps, sheets, shoulders, abs
- Day 6: Rest
- Day 7: Rest
BALLET BOOT: Put the chair with cupped heels, fingers extended outward to form a “v”. Right hand on the chair, left on the hook. Slowly lift your fingers, the most you can. Remain so 3s, then return to start. Repeat 10-15 times.
ROWING: Take small weights and pull up in front of you at shoulder height with palms down. Step right foot forward, bend your knees slightly and lean forward. Pull weights to the waist, turning the palms towards the body. Back to the beginning, to do all 10-15 times.
“T” BENDING: Forearm in his chair, elbows outwards, head lean on hands. Raise left leg behind you until your hips, right knee bent. Slowly bend your left knee, now approach the fifth buttocks. Return to the starting position. Repeat 10-15 times.
Windmills: legs spread in flat hips, hold weights in your hands and set them in front of yourself. The knees should be slightly bent and palms facing each other. Adjust body forward, turn right and raise your right hand in the air. Return to the starting position. Repeat to the left side, and then alternately do a total of 20 times.