Целта на кръговите програми за начинаещи или хора с голямо отсъствие от тренировките е да улеснят привикването на тялото към редовното натоварване. Тук ще ви представим една тренировка, която е добре да се използва между 2 седмици и 2 месеца според желанието и напредъка на трениращия. Програмата е организирана така, че да не изисква сложни упражнения и упражнения позволяващи голяма тежест, тъй като в началото е добре да избягвате подобни активности, все пак това е периода на преход от не тренираност към тежка и редовна тренировка.

Кръгова тренировка за начинаещи:

  1. Мъртва тяга с дъмбели
  2. Раменни преси с щанга от седеж
  3. Придърпване на вертикален скрипец с раменен хват
  4. Пек-дек машина
  5. Лицеви опори
  6. Изтласкване на щанга от лег с тесен хват
  7. Бицепсово сгъване с щанга
  8. Лег преса
  9. Повдигане на пръсти на лег преса
  10. Коремни преси

Десетте упражнения представляват 1 кръг от програмата, вашата цел е два кръга по три пъти седмично. Упражненията се правят по 1 серия 8-12 повторения, като се стараете да почивате между 60-90секунди между всяко упражнение и 2 минути след края на първия кръг.

By Admin

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