Том Харди е актьор участвал във филми като Черният рицар: Възраждане (Dark Knight Rises) в ролята на Бейн, Бойна кръв (Warrior) и много други. Както виждате на снимката той е постигнал невероятна трансформация на тялото си за кратки периоди от време. Днес ще споделим с вас неговата тренировъчна програма:

Понеделник

• Повдигане на дъмбели от наклонен седеж
• Раменна преса с дъмбели от стоеж
• Гребане с щанга
• Снач с дъмбели
• Клекове
• Римска тяга

Сряда

• Мъртва тяга
• Предни клекове
• Хенг клийн
• Избутване на щанга от лег
• Раменни преси с дъмбели от седеж
• Набирания

Петък

• Ренегатско гребане с дъмбели
• Клийн и избутване
• Набирания
• Флайс с дъмбели от лег
• Качване и слизане на кутия
• Напади с щанга

Допълнителна информация: Изпълнявайте между 3-5 повторения и 3-5 кръга. Изпълнявайте упражненията по двойки в суперсерии и почивайте повече. Тоест в понеделник изпълнете повдигане на дъмбели от наклонен седеж и без почивка раменна преса с дъмбели от стоеж, след което починете 2 минути и преминете на следващите 2 упражнения, когато приключите всички упражнения за деня сте направили 1 кръг, направете между 3-5 кръга за да завършите тренировката.

By Admin

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