Меню
en en
"Our club first rule - everybody should know about it."
  • Green cocktail with kiwi for weight loss.
    Editor 2024-11-17 11:32:46
    Peel the kiwi and put it in the bowl of a blender. Add chopped lemon and parsley to it. Chop all the ingredients thoroughly.
    MORE
  • Basics of nutrition Before and After training.
    Editor 2024-11-15 12:39:52
    A pre-workout diet plays an important role in achieving your athletic goals. It should contain proteins, carbohydrates and a minimum amount of fat (preferably no more than 3 grams).
    MORE
  • A training program for drying the body
    Admin 2024-11-14 13:09:39
    In this program, each muscle group trains once a week, similar to the weight gain plan, but with an increased number of exercises.
    MORE
<
>
"Hell" training for her...
Admin 2018-09-30 09:14:34

"Hell" workout plan for a whole week for the beautiful half of humanity. Athletic build and slender figure.


Day 1st, the beginning...
Training day divide by 2 exercises in the first and second half of the day. Exercises where is not specified a temporary division, try to do early in the day.

1) Pumping the press - 25 times the day and 25 the second
2) in place of "Jumping" - 60 jumps per set, 3 sets per day.
3) Leg swings to the side,in a side-lying position - 50 swings 2 sets of the leg, first/second half of the day
4) a Quick "Squat" (learn the proper technique first) - do 6 sets of 15-20 sit-UPS, rest 1.5 to 2 minutes
5) the activity "Walking in place" knees up as high as possible - Begin with 2 sets of 3 minutes, first/second half of the day. Gradually brought to 12 min. for 1 approach.
6) Side slopes to the side - 2 sets 30-40 times, first/second half of the day.

"Exercise, where not indicated, the temporary division, try to do early in the day."

Day 2nd, hold on...

1) Pumping the press - 3 sets for 40 times, rest 1 minute.
2) in place of "Jumping" - 100 jumps per set, 3 sets per day.
3) Leg swings to the side,in a side-lying position - 70 Mach 2 set on foot, first/second half of the day
4) a Quick "Squat" (learn the proper technique first) - do 6 sets of 30 sit-UPS, rest 1.5 to 2 minutes
5) the activity "Walking in place" knees up as high as you can - Start with 3 sets of 3 minutes each, the first/second half of the day. Gradually brought to 12 min. for 1 approach.
6) Side slopes to the side - 2 sets of 60 times, first/second half of the day.

Day 3rd, so we just will not take...

1) Pumping the press - 2 sets 100 times, rest 1 minute.
2) in place of "Jumping" - 60 jumps per set, 4 sets per day, rest 4 minutes.
3) Leg swings to the side,in a side prone position - 100 swings in 2 sets of the leg, first/second half of the day
4) a Quick "Squat" (learn the proper technique first) - do 3 sets of 50 squats, rest 1.5 to 2 minutes
5) the activity "Walking in place" knees up as high as you can - Start with 3 sets of 3 minutes each, the first/second half of the day. Gradually brought to 12 min. for 1 approach.
6) Side slopes to the side - 2 sets 70 times, first/second half of the day.

Saturday and Sunday - rest!!! Deserved!!!
Dear girls, this will be Sooooo difficult, but the result will not keep you waiting. You will not notice how the body get rid of extra pounds, and you will get a athletic toned figure the envy of your friends.

P./S. when you select a time for the first and second half of the day, make sure that the gap was as much as possible. Training mode select the day, for example do Monday, Wednesday and Friday.