PLAN TRENINGOWY DLA KOBIET: DZIEŃ 2

Drugi 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

Pobudzisz wszystkie mięśnie i serce do działania. Nie bój się zadyszki! Twój organizm musi wiedzieć co go czeka później.

1. MARSZ W MIEJSCU (60 sek.)
2. TRUCHT (60 sek.)
3. NAPRZEMIENNE KRĄŻENIA BIODER  (60 sek.)
4. KRĄŻENIA RAMION W PRZÓD W MARSZU (30 sek.)
5. KRĄŻENIA RAMION W TYŁ W MARSZU (30 sek.)
6. PAJACYKI (45 sek.)
7. UNOSZENIE BIODER GÓRA/DÓŁ W WYPADZIE NOGI DO PRZODU (10 NA KAŻDĄ NOGĘ)

Technikę wykonania rozgrzewki znajdziesz w poniższym video.

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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). Uwaga! Do wykonania pierwszego ćwiczenia będziesz potrzebowała hantli lub małych butelek z wodą.

1. WZNOSY HANTLI (LUB MAŁYCH BUTELEK Z WODĄ) NA BOK (2×6)
2. CHAIR DIPS SCALED / POMPKI W PODPORZE TYŁEM – WERSJA SKALOWANA (2×6)
3. BACK EXTENSION / UNOSZENIE TUŁOWIA W LEŻENIU PRZODEM (2×6)
4. PLANK / DESKA (2 x 30 sek.)

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1. WZNOSY HANTLI (LUB MAŁYCH BUTELEK Z WODĄ) NA BOK

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

 

2. CHAIR DIPS SCALED / POMPKI W PODPORZE TYŁEM – WERSJA SKALOWANA

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

3. BACK EXTENSION / UNOSZENIE TUŁOWIA W LEŻENIU PRZODEM

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

4. PLANK / DESKA

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


Drugi 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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