PLAN TRENINGOWY: 14 DNI

 

– TRENING DLA KAŻDEGO
– BEZ UŻYCIA SPRZĘTU, W DOWOLNYM MIEJSCU
– ZAPLANOWANY NA OK. 20 MINUT
– FULL BODY WORKOUT – TRENING OGÓLNOROZWOJOWY

 

Podczas wykonywania 14-dniowego planu treningowego pobudzisz wszystkie partie mięśniowe. Dzięki temu poprawisz swoją siłę i sprawność, a także równomiernie wzmocnisz i wyrzeźbisz ciało. Challenge accepted?!

WPROWADZENIE DO PLANU

Full Body Workout – w naszym treningu bazujemy głównie na ćwiczeniach złożonych (wielostawowych), które angażują jak najwięcej grup mięśniowych w trakcie ich wykonywania.

14 -dniowy system realizacji treningów powinien wyglądać następująco:

  1. TRENING
  2. TRENING
  3. STRETCHING
  4. Dzień odpoczynku
  5. TRENING
  6. TRENING
  7. STRETCHING
  8. Dzień odpoczynku
  9. TRENING
  10. TRENING
  11. STRETCHING
  12. Dzień odpoczynku
  13. TRENING
  14. TRENING

Każdy dzień treningowy rozpoczniesz od rozgrzewki cardio i rozgrzewki mobilnej, która przygotuje Twój organizmy do wysiłku. Sesja treningowa będzie rozpoczynała się od ćwiczeń aktywacyjnych, a następnie przejdziesz od ćwiczeń ukierunkowanych na dolne partie – nogi.

Podczas treningu nóg stymulujemy dużą grupę mięśniową – używamy ponad 200 mięśni, a nasz organizm wchodzi w stan anaboliczny. Do krwiobiegu zostają „wyrzucane” hormony (hormon wzrostu i testosteron), które wpływają na rozwój masy mięśniowej, siły, a także na redukcję tłuszczu. Kolejnymi ćwiczeniami, które wzmocnią pozostałe partie ciała, będą ćwiczenia ukierunkowane na Twój core oraz ramiona.

Każda jednostka treningowa będzie zakończona ćwiczeniami wzmacniającymi Twój brzuch.

Jeśli jesteś osobą początkującą i zastanawiasz się czy model trening Full Body Workout jest dla Ciebie – odpowiedź jest prosta! Jest to najlepsza forma treningu. 

Według Dylana Riviera (trenera z 10-letnim stażem) trenowanie osobno wszystkich partii ciała (tzw. trening split) przez tych, dla których fitness jest tylko hobby, może prowadzić nawet do… obniżenia masy mięśniowej.

Więcej informacji znajdziesz na jego stronie internetowej builtbydylan.

Jeśli jesteś osobą początkującą, wykonuj każde ćwiczenie w dwóch seriach. W kolejnych tygodniach możesz zwiększać objętość treningową (dokładając kolejną serię i dodatkowe powtórzenia):

2 x 6 powtórzeń → 3 x 8 powtórzeń → 4 x 12 powtórzeń

30 sekund (np. PLANK/DESKA) → 45 sekund → 60 sekund

Każdy kolejny trening zostanie automatycznie wysłany do Ciebie w odpowiednim czasie.  Wykonaj trening w ciągu 24 godzin od otrzymania wiadomości! Tylko konsekwentna praca przynosi rezultaty! WORK HARD – PLAY HARD!

PRZED KAŻDYM TRENINGIEM

Ważną sprawą jest zaplanowanie treningów. Koniecznie zaopatrz się w:

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