PLAN TRENINGOWY 14 DNI: DZIEŃ 9

Dziewiąty 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. TUCK JUMP / WYSKOK Z PODCIĄGNIĘCIEM KOLAN DO KLATKI PIERSIOWEJ (2×6)
2. PISTOL / PRZYSIAD NA JEDNEJ NODZE (2×6 na każdą nogę)
3. CATTERPILLAR PUSH UP / GĄSIENICA Z POMPKĄ  (2×6)
4. PUSH UP / POMPKI (2×6)
5. SIDE PLANK / DESKA BOKIEM (2×30 sek. na każdą stronę)

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1. TUCK JUMP / WYSKOK Z PODCIĄGNIĘCIEM KOLAN DO KLATKI PIERSIOWEJ

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

 

2.PISTOL / PRZYSIAD NA JEDNEJ NODZE

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

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

3. CATTERPILLAR PUSH UP / GĄSIENICA Z POMPKĄ

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

 

4. PUSH UP / POMPKI

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

5. SIDE PLANK / DESKA BOKIEM

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

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


Dziewiąty 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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