Кръговите тренировки обикновено се използват от повечето трениращи с недоверие, но всъщност при правилно съчетаване може да се получи много сполучлива тренировка. Сега ще ви представим една такава тренировка, чиято цел е сваляне на излишните килограми. Програмата е подходяща за средно-напреднали и напреднали, тъй като се изпълнява с доста забързано темпо и е добре техниката да е много добра. Ако все пак сте начинаещи и решите да я изпълнявате, се допитайте до фитнес инструктор за съблюдението ви по време на тренировката.
Тренировката представлява упражнения разпределени в понеделник,сряда,петък. Целта да е да изпълняват упражненията от всеки кръг, едно след друго, без почти никаква почивка едно след друго. След като приключите дадения кръг трябва да починете 2 минути и да преминете към следващия, така 3 пъти седмично. Използвайте килограми, с които да може да направите 2-3 повече повторения от колкото пише срещу упражнението – за да може да е подходяща тежестта. Ето я и програмата:

Кръг 1

  • Клек с дъмбели х8
  • Набирания с тесен надхват х8
  • Лицеви опори х15
  • Римска тяга х8
  • Страничен планк (30 секунди на всяка страна)

Кръг 2

  • Напади с дъмбели х8
  • Хоризонтално набиране х12 (разновидност на набиране – набиране на лост близо до земята с тяло в легнала позиция)
  • Едностранно гребане с дъмбел х10 (за всяка ръка)
  • Повдигане на дъмбели от хоризонтален лег х8
  • Мъртва тяга с дъмбели х8

Кръг 3

  • Напади с щанга х8
  • Гребане с щанга х8
  • Бицепсово сгъване с дъмбел х8
  • Коремни преси х20

Кръг 4

  • Повдигане на дъмбели от наклонен седеж х8
  • Страничен планк (30 секунди на всяка страна)
  • Вертолет х12
  • Напади с дъмбели х8 (за всеки крак)

By Admin

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