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Тренировъчни програми

Тренировъчната програма на Лазар Ангелов

ByAdmin

окт. 12, 2018

Вероятно много от вас са чували и знаят кой е Лазар Ангелов. За тези от вас които не знаят, накратко той е личен треньор на известни личности и фитнес модел. С невероятната си физика изумява хората и получава заслужени адмирации. Ако искате да знаете, по каква програма тренира той, може да я видите тук:

Понеделник – Гърди

Права лежанка – 4х8
Полулег – 4х8
Обратна лежанка – 4х8
Пулоувър – 4х12
Лег с дъмбели – 3х12
Кофички – 3х12

Вторник – Гръб и трапец

Гребане с лост – 4х8
Мъртва тяга – 4х8
Горен скрипец – 4х12
Набирания – 4х12
Долен скрипец – 4х12
Повдигания на дъмбели за тарпец – 6х10

Сряда – Рамо с корем

Военна преса – 3х8
Преса на машина – 4х8
Странично повдигане за рамо с дъмбели- 4х10
Предно повдигане за рамо с тежест (хващате 10-ка с 2-те ръце и вдигате на пред до 90 градуса) 4х10
Задно рамо на пек-дек машината – 4х10
Обратен флайс на полулега – 4х12
Коремни преси с допълнителна тежест – 4 серии по макс.бр. повторения
Повдигане на краката 4 серии по макс.бр. повторения
Наклони на страни с тежест – 4 серии по макс.бр. повторения
Странични коремни преси (1 на ляво 1 на дясно) – 4 серии по макс.бр. повторения

Четвъртък – почивка

Петък – трицепс и бицепс

Лежанка с тесен хват – 4х8
Дърпания на скрипеца за трицепс – 4х8
Френско – 4х10
Кик-бек – 4х12
Сгъване за бицепс – 4х8
Широко сгъване за бицепс – 4х8
Чукове – 4х8(всяка ръка)
Скотово сгъване – 4х12

Събота – крака и корем

Клек 4х12
Клек като спускам докато седна на пейка – 4х12
Български клек – 4х12
Екстензии на машина – 4х16
Мъртва тяга с прави крака – 4х12
Сгъване за задно бедро на машина – 4х16
Машина за задно бедро – 4х20
Повдигане за прасец на машина – 4х20
Повдигане на прасец от седеж – 4х20
Коремни преси 4 серии по макс.бр. повторения
Колело(коремни преси на ляво и дясно) 4 серии по макс.бр.повторения
Наклони в страни – 4х макс.бр.повторения
Завъртане на ляво и дясно с лост – 4 серии по макс.бр.повторения.

Неделя – почивка

By Admin

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Street fitness

Набирания всеки ден (Добра или лоша идея?)

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Street fitness

Мога да правя набирания за бицепс, но не и за гръб. (Ето защо!)

фев. 20, 2019 Admin
Хранене

Как лесно да разберем кога Авокадото е узряло

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Хранене

Правилно комбиниране на храните (Научно обосновано ли е?)

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