Както вероятно се досещате, тялото не се интересува от какво е направена тежестта и дали лежите на табуретка или на специална фитнес пейка. Стига да изпълнявате упражненията правилно и с добри тежести може да постигнете същите резултати каквито бихте постигнали и във залата. Разбира се голям минус е липсата на уредите, но все пак ще ви покажем една тренировка за гърди която може да изпълнявате у дома, изискват се само няклко неща: 2 дъмбела (с възможност за смяна на тежестите) пейка/табуретка и здрава дъска.
Тренировката се състой от 4 суперсерии от по 2 до 3 упражнения. Изпълнете една суперсерия, т.е. изпълнете едното и другото упражнение без почивка между тях, след което починете 2 минути и повторете 2 пъти (общо 3 изпълнения на всяка суперсерия). След това продължете към следващата. Повторенията трябва да са между 8-10 за всяко упражнение.
- Суперсерия 1: Избутване на дъмбели от наклонен седеж и флайс от хоризонтален лег
- Суперсерия 2: Избутване на дъмбели от лег с тесен хват и флайс от лег с длани към краката
- Суперсерия 3: Флайс с дъмбели от наклонен седеж и лицеви опори с широко разтворени ръце
- Суперсерия 4: Лицеви опори, флайс от хоризонтален лег и избутване на дъмбели от хоризонтален лег
*Използвайте пейка или удобна табуретка вместо лежанка
*За да получите ефекта на наклонен седеж, поставете подходяща дъска перпендикулярно на табуреката като я подпрете добре към някоя стена на стаята
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