THE BEGINNER B-BARS PROGRAM (1 OF 2) 6 weeks (Simonster)
Нужно уже уметь: 20 sec tuck back lever
Test: выбрать резину, с которой можете сделать 6+ chin-ups and 10+ dips
| Workout One (60 min) | Workout Two (60 min) | Workout Three (60 min) |
| Warmup 5min: 10 wrist circles, 10 elbow circles, 10 shoulder circles, 10 wrist push-ups, 10 band pull-aparts (разрывы резины), 10 band curls | ||
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1A. Band-assisted chins (сидя на резине в L-sit) 3x5-7 (1min rest) 1B. Band-assisted dips 3x8-11 (1min rest) |
1A. Band-assisted dips 3x8-11 (2min rest) 1B. Band-assisted chins 3x5-7 (2min rest) |
1A. Band-assisted chins 3x5-7 (1min rest) 1B. Band-assisted dips 3x8-11 (1min rest) |
| 2A. Rows 3x8-11 (1min rest) 2B. Push-ups 3x10-14 (1min rest) |
2A. Push-ups 3x10-14 (1min rest) 2B. Rows 3x8-11 (1min rest) |
2A. Rows 3x8-11 (1min rest) 2B. Push-ups 3x10-14 (1min rest) |
| 3A. Scapula push-ups 3x8-11 3B. Scap pull-ups 3x10-14 |
3A. Tuck sit lifts (подъём ног в упоре на брусьях) 3x8-10 3B. Pike walks (ноги прямые) 3x3-4 |
3A. Tuck sit lifts 3x8-10 (2min rest) 3B. Pike walks 3x3-4 (2min rest) |
| 4A. Hollow body hold 3x8-11 4B. Arch hold 3x10-14 |
4. Plank 3x (1min rest) | |
Cool-down:
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Inspire
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