Fat Burning » Программа тренировок на сжигание жира для женщин

Fat Burning » Программа тренировок на сжигание жира для женщин

Intermediate

Установи приложение AtletIQ,
чтобы тренироваться по этой программе

Install iOS fitness app AtletIQ Install Android bodybuilding app AtletIQ

Автор программы

The content of of the program

1 «24 тренировки»

Duration in days: 27 Amount of training days: 24 Rest days: 3
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
1Running, Treadmill 110 min-15 min 180 sec
2Decline Crunch 420-30 30-40 sec
3Barbell Full Squat 420-30 30-40 sec
4Triceps Pushdown 420-30 30-40 sec
5Отжимания от скамьи 420-30 30-40 sec
6Knee/Hip Raise On Parallel Bars 420-30 30-40 sec
7Lying Leg Curls 420-30 30-40 sec
8Leg Extensions 420-30 30-40 sec
9Thigh Adductor 330-40 25-35 sec
10Running, Treadmill 110 min-15 min 180 sec
2 day
1Running, Treadmill 140 min 180 sec
3 day
1Running, Treadmill 110 min-15 min 180 sec
2Exercise Ball Crunch 420-30 30-40 sec
3Barbell Lunge 420-30 30-40 sec
4Clean Deadlift 420-30 30-40 sec
5Seated Dumbbell Curl 420-30 30-40 sec
6Leg Press 420-30 30-40 sec
7Incline Dumbbell Flyes 420-30 30-40 sec
8Butterfly 420-30 30-40 sec
9Knee/Hip Raise On Parallel Bars 420-30 30-40 sec
4 day
1Running, Treadmill 140 min 180 sec
5 day
1Running, Treadmill 110 min-15 min 180 sec
2Oblique Crunches - On The Floor 420-30 30-40 sec
3Standing Leg Curl 420-30 30-40 sec
4Plie Dumbbell Squat 420-30 30-40 sec
5Hyperextensions (Back Extensions) 312-15 30 sec
6Seated Cable Rows 420-30 30-40 sec
7Thigh Abductor 330-40 25-35 sec
8Close-Grip Front Lat Pulldown 420-30 30-40 sec
9Knee/Hip Raise On Parallel Bars 420-30 30-40 sec
10Running, Treadmill 110 min-15 min 180 sec
6 day
1Running, Treadmill 140 min 180 sec
7 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 24 workouts

Workout #1
71 min
1×10 min
Rest: 180 sec
heavy
4×20
Rest: 30 sec
heavy
4×20
Rest: 30 sec
heavy
4×20
Rest: 30 sec
heavy
4×20
Rest: 30 sec
heavy
4×20
Rest: 30 sec
heavy
4×20
Rest: 30 sec
heavy
4×20
Rest: 30 sec
heavy
3×40
Rest: 30 sec
heavy
1×10 min
Rest: 180 sec
heavy
> 11.21 T 1176 scores 850 kcal
Workout #2
45 min
1×40 min
Rest: 180 sec
heavy
> 6 kg 624 scores 450 kcal
Workout #3
58 min
1×10 min
Rest: 180 sec
heavy
4×20
Rest: 30 sec
heavy
4×20
Rest: 30 sec
heavy
4×20
Rest: 30 sec
heavy
4×20
Rest: 30 sec
heavy
4×20
Rest: 30 sec
heavy
4×20
Rest: 30 sec
heavy
4×20
Rest: 30 sec
heavy
4×20
Rest: 30 sec
heavy
> 16.61 T 1253 scores 900 kcal

They picked up this program

Aug 12 11:31
May 3 09:51
Sep 4 23:58
Aug 27 14:04
Sep 11 17:00
Sep 19 11:05
Sep 20 02:27
May 17 16:31
Aug 30 18:24
Jul 18 06:56
May 20 11:38
Aug 9 09:35
Sep 19 19:18
Sep 13 15:40
Sep 14 12:55
Sep 4 20:39
Sep 1 20:22
Aug 23 07:26

Установи приложение AtletIQ,
чтобы тренироваться по этой программе

Install iOS fitness app AtletIQ Install Android bodybuilding app AtletIQ

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Mobile Assistant

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