Крис Евънс - Тренировка

Крис Евънс е актьор (Капитан Америка 1,2 ; Фантастична Четворка и Отмъстителите) постигнал завидни резултати с преобразуването си. Ето я и неговата тренировъчна програма:

Понеделник : Гръб

Набирания с допълнителна тежест 3х5
Едностранно гребане с дъмбел : 3х8
Придърпване на долен скрипец с широк хват 3х8 с бавно темпо (4.0.1)
Придърпване на вертикалкен скрипец към гърди 4х10-12
Гребане с Т-щанга 2х10

Вторник:Гърди

Повдигане на лежанка от наклонен лег 4х5
Повдигане на дъмбели от лег 3х8
Кросоувър на портален скрипец 3х12
Лицеви опори с широк разтвор на ръцете 3 серии до отказ
Придърпване на скрипец от седеж към лице 3х15

Сряда: Почивка

Стречинг и леко кардио

Четвъртък: Крака

Мъртва тяга 3х5
Напади 4х8 за всеки крак
Лег преса 3х12
Повдигане на пръсти 6х12-15
Хиперекстензий 3х12

Петък: Горна част на тялото

Раменна преса с дъмбели от седеж 3х6
Кросоувър на портален скрипец 3х12
Повдигане на ръце встрани 3х12-15
Повдигане на ръце встрани от наклон напред 2х12-15
Набирания с широк хват 3 серии до отказ
Бицепсово сгъване с лост 5х8 с бавно темпо (4.0.1)
Разгъване над глава на скрипец с въже 5х10

Събота: Почивка

Стречинг и леко кардио

Неделя: Почивка

Стречинг и леко кардио

By Admin

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