PLAN TRENINGOWY 14 DNI: DZIEŃ 13

Trzynasty 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. PUSH UP/ POMPKI (2×6)
4. SIDE PLANK / DESKA BOKIEM (2×6 NA KAŻDĄ STRONĘ)
5. PLANK / DESKA (2×30 sek.)

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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. PUSH UP/ POMPKI

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

 

4. SIDE PLANK / DESKA BOKIEM

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

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

5. PLANK / DESKA

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


Trzynasty 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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