PLAN TRENINGOWY DLA KOBIET: DZIEŃ 4

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

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TRENING

Wykonaj trening robiąc ćwiczenia po kolei. Po skończonych seriach przejdź do kolejnego ćwiczenia. Przy każdym ćwiczeniu znajdziesz (ilość serii x ilość powtórzeń).

1. SQUAT JUMP / PRZYSIAD Z WYSKOKIEM (2×6)
2. GLUTE BRIDGE / WZNOSY BIODER (2×6)
3. HOLD BOTTOM SQUAT / KRZESŁO (2×6)
4. SIT UP SCALED / BRZUSZKI SKALOWANE (2×6)
5. PLANK / DESKA (2 x 30 sek.)

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1. SQUAT JUMP / PRZYSIAD Z WYSKOKIEM

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

2. GLUTE BRIDGE / WZNOSY BIODER

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

3. HOLD BOTTOM SQUAT / KRZESŁO

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

 

4. SIT UP SCALED / BRZUSZKI SKALOWANE

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

5. PLANK / DESKA

Ilość serii i powtórzeń: 2 serie x 30 sekund (po każdej serii 10 sek. przerwy)


Czwarty 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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