Fat Burning » The program of training for losing weight at home

Fat Burning » The program of training for losing weight at home

Intermediate

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чтобы тренироваться по этой программе

Автор программы

The content of of the program

1 «12 тренировок»

Duration in days: 23 Amount of training days: 12 Rest days: 11
Table scrolls horizontally
This summary table shows the boundary values of the main parameters of training. This helps to better understand in what mode will be carried out workouts. All training programs of the AtletIQ are developed considering principle of variability of the training scheme.
#Exercise (superset)SetsReps Rest between sets
1 day
1Bodyweight Squat 420-30 40-50 sec
2Pushups 515-20 40 sec
3Crunches 420-30 40-50 sec
4Выпады 515-20 40 sec
5Pullups 310-12 40-60 sec
2 day (rest)
3 day
1Standing Palms-In Dumbbell Press 310-12 40-60 sec
2Burpee 515-20 40 sec
3Hanging Leg Raise 515-20 40 sec
4Pushups (Close and Wide Hand Positions) 515-20 40 sec
5Chin-Up 310-12 40-60 sec
4 day (rest)
5 day
1Выпады 515-20 40 sec
2Push-Ups With Feet Elevated 515-20 40 sec
3Wide-Grip Rear Pull-Up 310-12 40-60 sec
4Crunches 420-30 40-50 sec
5Bent-Arm Dumbbell Pullover 515-20 40 sec
6 day (rest)

Training intensity for each exercise ( what is it ?)

This graph provides information about how the intensity of the workouts in this program will change, and what contribution to the overall load each of the exercises will make. In other words, you can assess which workouts will be easier, and which — heavier.
For each exercise AtletIQ calculate a weight (or adjust the number of repetitions), so that you can perform a specified number of repetitions with a given load level.

Example 3 of 12 workouts

Workout #1
35 min
4×20
Rest: 50 sec
heavy
5×15
Rest: 40 sec
heavy
4×20
Rest: 50 sec
heavy
5×15
Rest: 40 sec
heavy
3×10
Rest: 60 sec
heavy
590 scores 420 kcal
Workout #2
34 min
3×10
Rest: 60 sec
heavy
5×15
Rest: 40 sec
heavy
5×15
Rest: 40 sec
heavy
3×10
Rest: 60 sec
heavy
> 360 kg 637 scores 460 kcal
Workout #3
35 min
5×15
Rest: 40 sec
heavy
5×15
Rest: 40 sec
heavy
3×10
Rest: 60 sec
heavy
4×20
Rest: 50 sec
heavy
5×15
Rest: 40 sec
heavy
> 975 kg 772 scores 550 kcal

They picked up this program

Jan 15 20:05
Jan 22 20:05
Jan 22 18:42
Jan 22 05:14
Jan 19 20:29
Jan 16 07:03
Jan 16 20:00
Jan 18 13:25
Jan 20 20:01
Jan 15 23:02
Jan 15 23:02
Jan 16 16:20
Jan 14 23:00
Jan 21 21:41
Jan 13 23:00
Jan 16 16:20
Jan 19 21:06
Jan 12 16:55
Jan 12 05:41
Jan 21 10:41

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чтобы тренироваться по этой программе

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Как тренироваться с Atletiq.com?

  1. Зарегистрируйтесь в сервисе Atletiq.com
  2. Активируйте подходящую вам программу в каталоге или создайте свою собственную.
  3. Используйте «Мобильный ассистент», чтобы приступить к тренировкам.

Ваш мобильный ассистент на тренировке

Ассистент подскажет: какой вес устанавливать, как и сколько раз выполнять упражнение, сколько времени отдыхать между подходами. Интерактивный секундомер проведет вас по тренировке и не позволит отклониться от намеченного плана.


Посмотрите, как мобильный ассистент
помогает вам во время тренировки