OPIS DZIAŁANIA SYSTEMU

Po zapisaniu się wyślemy Ci maila z instrukcją do dalszego działania, a dzień później pakiet z pierwszym treningiem. Otrzymasz dostęp do filmów instruktażowych dotyczących prawidłowego wykonania rozgrzewki, rozciągania jak i techniki poszczególnych ćwiczeń. Jeśli nie znajdziesz pierwszego maila w skrzynce odbiorczej, sprawdź folder „Oferty” lub SPAM.

Jeżeli będziesz chciał zrezygnować z otrzymywania kolejnych wiadomości, w każdej chwili będzie to możliwe! Wystarczy, że zaznaczysz w otrzymanym mailu informację o anulowaniu subskrypcji. Nie wysyłamy spamu ani nie udostępniamy baz danych.

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:

• STOPER (w telefonie lub inny przyrząd do pomiaru czasu),
• WODĘ (nawadniaj się przed, w trakcie i po każdym treningu).

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