Бил Стар - Тренировка

За тези от вас, които не са чували за Бил Стар ще споделим няколко неща. Той е един от първите треньори по сила и издръжливост в Националната Футболна Лига при присъединяването си към Балтимор Колтс през 1970г. Неговото резюме включва дълъг списък от заемани длъжности и писане за едни от най-големите списания по онова време. Може също така да се каже, че е бил дотолкова запознат със света на физическата сила, колкото добре е познавал и собствената си длан.Той е автор на едни от най-добрите книги за фитнес. Освен това е и създател на всеизвестната система за сила 5х5 (очаквайте скоро публикуването на програмата 5х5).

Тук може да видите неговата програма, която е изградена от упражнения натоварващи големите мускулни групи и цели увеличаването на ВСИЧКИ мускули в тялото без излишни изолирани упражнения.

 

Понеделник

Пълен клек с щанга зад врат – 5 х 5;
Високо изтегляне от земя с раменен хват (high pull видео) – 5 х 5;
Повдигане на щанга от хоризонтален лег – 3 х 5; 3 х 3 + дроп серия 1 х 8;
Набирания – 4 серии до отказ;
Избутване на дъмбели от наклонен лег – 2 х 20.

Сряда

Повдигане на щанга от наклонен лег – 5 х 5;
Пълен клек с щанга зад врат – 5 х 4 с по-лека тежест от понеделник;
Навеждане с щанга „Добро утро“ – 4 х 8;
Пулоувър с прави ръце в лактите – 2 х 20;
Кофички на успоредка – 4 х 8;

Петък

Пълен клек с щанга зад врат – 3 х 5; 2 х 3 + дроп серия 1 х 8;
Повдигане на щанга от хоризонтален лег – 4 х 8;
Трапецовидно повдигане на раменете с лост – 5 х 5;
Пулоувър с прави ръце – 2 х 20;
Набирания с подхват – 4 серии до отказ;
Кофички на успоредка – 3 серии до отказ;

Както вероятно сте се досетили поради ниските нива на повторения е добре да слагате достатъчно тежести за да ги изпълнявате с трудност , но същевременно и с правилна техника. Поради това програмата се препоръчва за средно напреднали и напреднали трениращи!

By Admin

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