Започването на активно физическо натоварване, е трудна част за много хора, поради редица причини: липса на знания,мотивация, време или дори липса на компания по време на тренировка. Ако искате да започнете да тренирате, но все нещо ви спира, то трябва да започнете от някъде и ви гарантираме, че щом веднъж видите резултата от тренировките – стегнати мускули, енергичност и добро настроение, ще забравите за всички оправдания и извинения, които ви спират! Ние ще ви предложим един много лесен, ефективен и интересен начин за започване на тренировките. Тъй като нямате достатъчно желание или воля за да започнете, но все пак го искате, то трябва да започнете от някъде, ние ви предлагаме да започнете с клекове(за дамите) и клекове+лицеви опори(за мъжете), правете ги един месец и ви гарантираме, че ще забележете промени! Започнете да ги правите вкъщи, като опитайте да увеличавате бройката, целта е да се получи обратна пирамида.

Каква е схемата?
Както вече казахме, за дамите ще са клековете, а за мъжете клекове + лицеви опори, разпределени за първите 30 дни така:
Ден  клякания | лицеви опори (за мъжете)

  1. 50 | 10
  2. 55 | 15
  3. 60 | 18
  4. почивка
  5. 70 | 20
  6. 75 | 23
  7. 80 | 25
  8. почивка
  9. 90|2×15
  10. 95 |2×20
  11. 100|2×25
  12. почивка
  13. 110|3×20
  14. 115|3×25
  15. 120|4×15
  16. почивка
  17. 130|4×18
  18. 135|4×20
  19. 140|4×25
  20. почивка
  21. 150|4×27
  22. 155|4×30
  23. 160|4×30
  24. почивка
  25. 170|4×30
  26. 175|4×30
  27. 180|4×30
  28. почивка
  29. 190|4×30
  30. 200|4×30

След като приключите 30-те дни, ви гарантираме по-добро физическо състояние, по-добро настроение с всеки изминал ден и задоволство от постигнатите резултати.


Как да процедираме след като приключат 30-те дни?

След като завършите месеца с натоварване, ви съветваме да добавите различни видове клекове или дори малки тежести, като сериите трябва да са съобразени с вашето състояние, сила и тежестите които ползвате (ако ползвате). Най-добрър варант е тежест от сорта на 5-20кг като се стремите да правите клековете на 3-4 серии х20 повторения и след тях може да смените разкрача, за да изместите натоварването и да продължите с упражнението още 3-4 серии. А за лицевите опори може да сменяте ширината на ръцете, ако сте с ръце разтворени колкото раменете ви, напрягате повече трицепсите си, а колкото по-широк разтвор имате на ръцете си, толкова повече натоварвате гръдните мускули. Добра идея е да правите 3-4 серии по 20 повторения от тясен, раменен и широк разтвор на ръцете си.
Следващата стъпка зависи от вас, ако все още не искате да ходите на фитнес и да тренирате интензвино, може да започнете дълги разходки (30-60 мин) или дори да тичате или скачате на въже за 20-60 мин на ден.
Това е от нас. Успех на всички, които решат започнат!

By Admin

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