PLAN TRENINGOWY 14 DNI: DZIEŃ 1

Pierwszy trening już dziś! Zapoznaj się z poszczególnymi częściami: rozgrzewką, techniką wszystkich ćwiczeń i wykonaj kompleksowy trening przygotowujący do Survival Race.

Rozgrzewka składa się z dwóch części – poświęć na każdą z nich około 5 minut, aby odpowiednio przygotować się do treningu. DO DZIEŁA!

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Rozgrzewka

Cardio – 5 minut

Pobudzisz wszystkie mięśnie i serce do działania. Nie bój się zadyszki! Twój organizm musi wiedzieć co go czeka później.

Mobilność – 5 minut

Zadbaj o swoje stawy. “Złapać” kontuzję nie jest trudno, ale nie z nami! Wykonaj wszystkie zaproponowane ćwiczenia z tej części i ciesz się treningiem bez zbędnych awarii.

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TRENING

Wykonaj trening robiąc ćwiczenia po kolei. Po skończonych seriach przejdź do kolejnego ćwiczenia. Jeśli masz problemy z wykonaniem niektórych ćwiczeń, to skorzystaj z wersji skalowanych (łatwiejszych). Przy każdym ćwiczeniu znajdziesz (ilość serii x ilość powtórzeń).

1. BURPEE / POMPKA – WYSKOK (2×6)
2. WALKING LOUNGES / WYKROKI (2×6 NA KAŻDĄ NOGĘ)
3. CATTERPILLAR  / GĄSIENICA  (2×6)
4. CHAIR DIPS / POMPKI W PODPORZE TYŁEM (2×6)
5. MOUNTAIN CLIMBER / PODCIĄGANIE KOLAN DO KLATKI PIERSIOWEJ W PODPORZE (2×6 NA KAŻDĄ NOGĘ)

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1. BURPEE / POMPKA – WYSKOK

Ilość serii i powtórzeń: 2 serie x 6 powtórzeń (po każdej serii 10 sek. przerwy)

Uwaga! Jeśli masz problemy z wykonaniem ćwiczenia możesz wybrać wersję skalowaną SPRAWDŹ

 

2. WALKING LOUNGES / WYKROKI

Ilość serii i powtórzeń: 2 serie x 6 powtórzeń na każdą nogę (po każdej serii 10 sek. przerwy)

3. CATTERPILLAR  / GĄSIENICA

Ilość serii i powtórzeń: 2 serie x 6 powtórzeń (po każdej serii 10 sek. przerwy)

 

4. CHAIR DIPS / POMPKI W PODPORZE TYŁEM

Ilość serii i powtórzeń: 2 serie x 6 powtórzeń (po każdej serii 10 sek. przerwy)

Uwaga! Jeśli masz problemy z wykonaniem ćwiczenia możesz wybrać wersję skalowaną SPRAWDŹ

5. MOUNTAIN CLIMBER / PODCIĄGANIE KOLAN DO KLATKI PIERSIOWEJ W PODPORZE

Ilość serii i powtórzeń: 2 serie x 6 powtórzeń na każdą nogę (po każdej serii 10 sek. przerwy)


Pierwszy trening za Tobą, pamiętaj:

KAŻDEGO DNIA BLIŻEJ CELU! 


Następny workout już niebawem, oczekuj wiadomości od Trenera Survival Race.
Odwiedź nas w mediach społecznościowych i zmotywuj innych: Facebook i Instagram!

#WYZWANIESR

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