Навярно всички знаете кой е Крис Хемсурът, но все пак за тези които не знаят, той е актьорър който играе в много известни филми сред които ТОР:Богът на гръмотвиците 1-2 , Отмъстителите , Снежанка и ловецът и много други. Все пак както виждате на снимката, той постигна страхотни резултати чрез тренировката и храненето си при покачването на мускулна маса за филмът богът на гръмотевиците. Днес ще споделим с вас неговата тренировъчна програма, която е доста опростена, но очевидно ефективна:

Ден първи : Гърди и гръб

Избуване на щанга от лег
Гребане с щанга
Набирания с допълнителна тежест
Кофички на успоредка с допълнителна тежест

Ден втори: Крака

Клекове
Мъртва тяга
Бедрено сгъване

Ден трети: Ръце

Набиране с тесен подхват
Избутване на щанга от лег с тесен хват

Допълнителна информация:
През първата седмица изпълнявайте 4 серии по 4-6 повторения
През втората седмица изпълнявайте 4 серии по 6-8 повторения
През третата седмица изпълнявайте 4 серии по 8-12 повторения
През четвъртата седмица изпълнявайте 4 серии по 4-6 повторения

By Admin

1 276 thoughts on “Тренировъчната програма на Крис Хемсуърт”
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