THE BEGINNER B-BARS PROGRAM (2 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
1A. Chin-up negatives 3x1-3 (1-1.5min rest) 1B. Dip negatives 3x1-3 (1-1.5min rest)	1A. Band-assisted dips 3x12-14 (1min rest) 1B. Band-assisted pull-ups 3x8-10 (1min rest)	1A. Chin-up negatives 3x8-10 (1-1.5min rest) 1B. Dip negatives 3x12-14 (1-1.5min rest)
2A. Band-assisted chins 3x8-10 (1min rest) 2B. Band-assisted dips 3x12-14 (1min rest)	2A. Rows 3x11-12 (1min rest) 2B. Push-ups 3x14-16 (1min rest)	2A. Band-assisted chins 3x5-7 (1min rest) 2B. Band-assisted dips 3x8-11 (1min rest)
3A. Push-ups 3x14-15 (1min rest) 3B. Rows 3x11-12 (1min rest)	3. Tuck sit lifts (подъём ног в упоре на брусьях) 3x10 (2min rest)	3. Plank 3x26-30sec (1min rest)
4A. Hollow body hold 3x26-30sec (1min rest) 4B. Arch hold 3x26-30sec (1min rest)	4. Scap push-ups 3x10 (1min rest)	4. Tuck sit lifts (подъём ног в упоре на брусьях) 3x10 (2min rest)
	5. Pike walks (ноги прямые, можно стопами встать на брусья) 3x4-5 (2min rest)	5. Pike walks 3x4-5 (2min rest)
Cool-down: A. Shoulder flexion 1min B. Shoulder extension 1min C. Straddle 1min

Индивидуальный подход всегда эффективнее.