Фитнес програма за жени: Британи Коуту

Британи Коуту е световноизвестен фитнес модел, участваща във IFBB. Както сами виждате нейната физика и цялостно излъчване са много добри и поради тази причина решихме да споделим специално за дамите, неиният тренировъчен сплит.

Възраст: 27
Ръст: 158 см
Тегло: 55 кг

Понеделник: Крака

  • Добро утро 4×20
  • Бедрено сгъване от легнало положение 4×15
  • Бедрено сгъване с топкаl 4×20
  • Кик-бек на вертикален скрипец 4×20
  • Римска тяга с дъмбели (мъртва тяга с прави крака) 4×20
  • 20 минутна тренировка за корема

Вторник: Гърди и кардио

  • Избутване на щанга от лег 3×15
  • Избутване на дъмбели от наклонен седеж 3×15
  • Кросоувър на портален скрипец 5×15
  • Лицеви опори 3×12
  • Кофички на успоредка 4×15
  • HIIT Тренировка

Сряда: Ръце и корем

  • Бицепсово сгъване с лост 4×15
  • Кик бек с дъмбел 4×15
  • Скотово сгъване с лост 3×15
  • Френско разгъване от лег 3×15
  • Едностранно бицепсово сгъване на скрипец 4×12
  • Трицепсово избутване на вертикален скрипец с въже 4×20
  • 20 минутна тренировка за корема

Четвъртък: Гръб и корем

  • Придърпване на вертикален скрипец към гърди 4×15
  • Гребане на долен скрипец 4×20
  • Гребане с щанга 4×15
  • Набирания4×10
  • 20 минутна тренировка за корема

Петък: Рамо,прасец и кардио

  • Арнолд преси 4×20
  • Хеликоптер 4×20
  • Повдигане на ръце встрани 4×20
  • Военна преса зад врат 4×15
  • Избутване на пръсти от стоеж на смит машина 4×20
  • Магарешко повдигане на пръсти с допълнителна тежест 4×20
  • HIIT Тренировка

Събота: Крака и кардио

  • Напади с лост 4×12
  • Преден клек 4×15
  • Пълен клек 5×12
  • Бедрено разгъване 5×12
  • Лег преса4×15
  • HIIT Тренировка

Неделя: Почивка

  • Възстановяване

By Admin

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