PLAN TRENINGOWY DLA KOBIET: DZIEŃ 14

Czternasty 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

Uwaga! Do wykonania ćwiczeń będziesz potrzebowała hantli lub małych butelek z wodą.

1. WZNOSY HANTLI (LUB MAŁYCH BUTELEK Z WODĄ) NA BOK (3×12)
2. WZNOSY HANTLI (LUB MAŁYCH BUTELEK Z WODĄ) DO PRZODU (3×12)
3. WYCISKANIE HANTLI (LUB MAŁYCH BUTELEK Z WODĄ) NAD GŁOWĘ  (3×12)
4. UGINANIE RAMION Z OBCIĄŻENIEM NAD GŁOWĘ (3×12)
5. PROSTOWANIE RAMION DO TYŁU Z OBCIĄŻENIEM (3×12)
6. SIT UP / BRZUSZKI (2×6)

 

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Uwaga! Poniższe 5 ćwiczeń wykonaj w systemie obwodowym tzn. wykonaj każde ćwiczenie w jednej serii jedno po drugim. Powtórz obwód 3 razy. Poniżej znajdziesz instrukcję jak wykonać wszystkie ćwiczenia na ramiona, pamiętaj aby pilnować ilości serii i powtórzeń!

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

Ilość serii i powtórzeń: 3 serie x 12 powtórzeń (po każdej serii 10 sek. przerwy)

2. WZNOSY HANTLI (LUB MAŁYCH BUTELEK Z WODĄ) DO PRZODU

Ilość serii i powtórzeń: 3 serie x 12 powtórzeń (po każdej serii 10 sek. przerwy)

3. WYCISKANIE HANTLI (LUB MAŁYCH BUTELEK Z WODĄ) NAD GŁOWĘ

Ilość serii i powtórzeń: 3 serie x 6 powtórzeń (po każdej serii 10 sek. przerwy)

4. UGINANIE RAMION Z OBCIĄŻENIEM NAD GŁOWĘ

Ilość serii i powtórzeń: 3 serie x 12 powtórzeń (po każdej serii 10 sek. przerwy)

5. PROSTOWANIE RAMION DO TYŁU Z OBCIĄŻENIEM 

Ilość serii i powtórzeń: 3 serie x 12 powtórzeń (po każdej serii 10 sek. przerwy)

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

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


Czternasty 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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