Plany treningowe Survival Race

Podejmij WYZWANIE i zapisz się na nasze autorskie, darmowe plany treningowe, które pomogą zwiększyć siłę i wytrzymałość całego ciała. Bez dodatkowego sprzętu, w dowolnym miejscu!

Masz do wyboru:

FULL BODY WORKOUT (kompleksowe treningi ogólnorozwojowe):
• WYZWANIE 14 dni (treningi codzienne)
• WYZWANIE 10 tygodni (3x tygodniowo)

TRENINGI DEDYKOWANE (uzupełniające inne ćwiczenia):
• DLA KOBIET 14 dni (trening pośladków, brzucha i ramion)
• DLA MĘŻCZYZN 14 dni (trening ramion, brzucha i klatki piersiowej)

Słownik pojęć: co oznacza WOD, AMRAP > sprawdź


#WYZWANIESR
Challenge accepted?!

Zacznij trenować:

Zapisz się na wybrany plan treningowy i podejmij survivalowe wyzwanie!

NASZE PLANY TRENINGOWE TO WYZWANIA:

Przygotowane przez survivalowych ekspertów zestawy ćwiczeń można wykonywać samodzielnie lub w grupie, w domu, na świeżym powietrzu czy na siłowni. Plany treningowe są elastyczne, więc każdy może spróbować swoich sił – niezależnie czy ćwiczysz regularnie, czy dopiero rozpoczynasz przygodę ze sportem. Samodzielnie dopasujesz intensywność treningu do swojej formy. To Ty decydujesz, ile z siebie dasz!

Znajdziesz tu dokładne opisy ćwiczeń oraz przekierowanie na stronę internetową z filmami instruktażowymi, dotyczącymi prawidłowego wykonania rozgrzewki, rozciągania i techniki poszczególnych ćwiczeń. Pamiętaj, nie musisz być zarejestrowanym uczestnikiem biegu, żeby korzystać z naszych treningów.

>> SPRAWDŹ SŁOWNIK POJĘĆ TRENINGOWYCH <<

DO KOGO SKIEROWANE SĄ NASZE PLANY? Do Ciebie!

Plany treningowe składają się z zestawów ćwiczeń, które wszechstronnie rozwijają Twoje ciało. Każde z nich zawiera swoją wersję skalowaną, dzięki czemu nie musisz się przejmować brakiem umiejętności w wykonaniu któregoś z nich. Nie narzucamy Ci tempa pracy. To Ty decydujesz ile powtórzeń wykonasz, w jakim czasie zrealizujesz zadanie i ile z siebie dasz podczas treningu.

GDZIE TRENUJEMY?

To zależy wyłącznie od Twoich preferencji. Dobry będzie każdy fragment podłogi. Wolisz trenować w zaciszu swoich czterech ścian? Nic prostszego! Możesz wygospodarować do tego celu trochę miejsca w salonie, pokoju dziennym, sypialni, a nawet kuchni. Preferujesz otwartą przestrzeń? Wyrusz do parku bądź wyjdź na balkon. Najlepiej ćwiczy Ci się poza domem? Spakuj plecak i wybierz się do klubu fitness czy na siłownię.

GŁÓWNE ZAŁOŻENIA

Pamiętaj o trzech zasadach treningowych Survival Race podczas każdego WORKOUT’u:

#1 TECHNIKA

Myślisz, że potrafisz prawidłowo wykonać pompkę, wiesz co to burpee? Aby trening był efektywny i nie zakończył się kontuzją, opanuj technikę wykonywania każdego ćwiczenia. Jeśli któreś z nich będzie dla Ciebie zbyt obciążające, sprawdź jego wersję skalowaną. To łatwiejsza opcja poszczególnych ćwiczeń, której stopniowa realizacja doprowadzi Cię do wykonania docelowego ruchu.

#2 REGULARNOŚĆ

Konsekwentnie realizuj założony plan. Tylko regularny trening przyniesie założone efekty.

#3 INTENSYWNOŚĆ

Podczas treningu to Ty decydujesz o intensywności wykonywania ćwiczeń.

Nie narzucamy Ci tempa pracy. Ty najlepiej wiesz na co Cię stać!

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