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PLAN TRENINGOWY: 14 DNI DLA MĘŻCZYZN

 

• PLAN DEDYKOWANY DLA MĘŻCZYZN
• BEZ UŻYCIA SPRZĘTU, W DOWOLNYM MIEJSCU
• ZAPLANOWANY NA OK. 20 MINUT
• TRENING RAMION, BRZUCHA I KLATKI PIERSIOWEJ

 

14-dniowy plan treningowy został przygotowany z myślą o mężczyznach, ale każdy z powodzeniem może stosować go jako uzupełnienie swoich standardowych aktywności fizycznych.

Trening skupia się na wzmocnieniu i wyrzeźbieniu partii mięśniowych ramion, brzucha i klatki piersiowej. Challenge accepted?!

WPROWADZENIE DO PLANU

Przez najbliższe 2 tygodnie skupimy się na Twoich ramionach, brzuchu i klatce piersiowej. Każde z ćwiczeń wykonasz w domu bez użycia jakiegokolwiek sprzętu!

14 -dniowy system realizacji treningów powinien wyglądać następująco:

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

Każdy dzień treningowy rozpoczniesz od rozgrzewki, która przygotuje Twój organizmy do wysiłku. Każdego dnia będziemy skupiać się na jednej partii, czyli na klatce piersiowej, plecach lub ramionach, dodając do każdego dnia treningowego ćwiczenia na brzuch. Dzięki temu szybko zobaczysz efekty swojego treningu. Do dzieła!

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:

NASI SPONSORZY I PARTNERZY

ZAPISZ SIĘ DO NEWSLETTERA

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