Šiandien mes jums norime pristatyti vidutinį lygį sporte pasiekusiems žmonėms skirtą programą masės didinimui. Šioje programoje, mes labiausiai koncentruojames į tai, kad jūsų kūną padaro gražiu – pečiai, krūtinė ir proporcingai padidėjusios rankos.
Treniruočių skaičius: 3 dienos per savaitę. Trukmė – trys mėnesiai. Visos trys dienos yra skirtos tik viršutinei kūno daliai. Kitaip tariant, jeigu turite didelių bėdų kojose (jos plonos), jums reikėtų pasirinkti kitą programą, kurioje būtinai būtų ir taip vadinama kojų diena.
Programa krūtinės, rankų ir pečių masės didinimui:
Poilsis tarp pratimų: iki 1:30 min. , poilsis tarp pakartojimų: 30-45 sek.
Pirma diena:
| Pratimas | Laik. | 1 serija | 2 serija | 3 serija | Svor. | |
| 1 | Dviratis | 5 min. | ||||
| 2 | Apšilimo pratimai rankoms, nugarai | 5 min. | ||||
| 3 | Štangos spaudimas | 3x | 12 | 10 | 8 | |
| 4 | Štangos spaudimas kampu | 3x | 12 | 10 | 8 | |
| 5 | Rankų suvedimas treniruoklyje | 3x | 12 | 12 | 12 | |
| 6 | Lyno traukimas už kaklo | 3x | 12 | 12 | 12 | |
| 7 | Vertikalus rankų stūmimas į viršų | 3x | 12 | 12 | 12 | |
| 8 | Treniruoklis bicepsui | 3x | 12 | 12 | 12 | |
| 9 | Atsilenkimai ant suoliuko | 3x | 15 | 15 | 15 | |
| 10 | Atsilenkimai treniruoklyje | 3x | 20 | 20 | 20 | |
| 11 | Tempimo pratimai | 5 min |
Antra diena:
| Pratimas | Laik. | 1 serija | 2 serija | 3 serija | Svor. | |
| 1 | Dviratis | 5 min. | ||||
| 2 | Apšilimo pratimai rankoms, nugarai | 5 min. | ||||
| 3 | Štangos spaudimas | 3x | 12 | 10 | 8 | |
| 4 | Štangos spaudimas kampu | 3x | 12 | 10 | 8 | |
| 5 | Rankų suvedimas treniruoklyje | 3x | 12 | 12 | 12 | |
| 6 | Treniruoklis tricepsui (stūmimas žemyn) | 3x | 15 | 15 | 15 | |
| 7 | Vertikalus rankų stūmimas į viršų | 3x | 12 | 12 | 12 | |
| 8 | Treniruoklis bicepsui | 3x | 12 | 12 | 12 | |
| 9 | Kojų kėlimas romeniškoje kedėje | 3x | 15 | 15 | 15 | |
| 10 | Atsilenkimai treniruoklyje | 3x | 20 | 20 | 20 | |
| 11 | Tempimo pratimai | 5 min |
Trečia diena:
Pratimas |
Laik. | 1 serija | 2 serija | 3 serija | Svor. | |
| 1 | Dviratis | 5 min. | ||||
| 2 | Apšilimo pratimai rankoms, nugarai | 5 min. | ||||
| 3 | Štangos spaudimas | 3x | 12 | 12 | 12 | |
| 4 | Štangos spaudimas kampu | 3x | 12 | 12 | 12 | |
| 5 | Rankų suvedimas treniruoklyje | 3x | 15 | 15 | 15 | |
| 6 | Lyno traukimas už kaklo | 3x | 15 | 15 | 15 | |
| 7 | Vertikalus rankų stūmimas į viršų | 3x | 15 | 15 | 15 | |
| 8 | Treniruoklis bicepsui | 3x | 15 | 15 | 15 | |
| 9 | Atsilenkimai gulint vertikaliai | 3x | 15 | 15 | 15 | |
| 10 | Atsilenkimai treniruoklyje | 3x | 20 | 20 | 20 | |
| 11 | Tempimo pratimai | 5 min |
Programos kūrėjai neatsako už jos naudotojų rezultatus bei galimas traumas. Naudodamiesi šia programa visą atsakomybę prisiimat sau.
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