Fat Burning » Комплекс для проработки мышц пресса

Fat Burning » Комплекс для проработки мышц пресса

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 «8 тренировок»

Duration in days: 15 Amount of training days: 8 Rest days: 7
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 150 sec
2Knee/Hip Raise On Parallel Bars 318-22 30-40 sec
3Cable Crunch 318-22 30-40 sec
4Oblique Crunches - On The Floor 325-30 20-35 sec
5Tuck Crunch 325-30 20-35 sec
2 day (rest)
3 day
1Running, Treadmill 110 min 150 sec
2Ab Crunch Machine 318-22 30-40 sec
3Exercise Ball Crunch 325-30 20-35 sec
4Decline Crunch 318-22 30-40 sec
5Knee/Hip Raise On Parallel Bars 318-22 30-40 sec
4 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 8 workouts

Workout #1
33 min
1×10 min
Rest: 150 sec
heavy
3×18
Rest: 30 sec
heavy
3×18
Rest: 30 sec
heavy
3×30
Rest: 20 sec
moderate
3×30
Rest: 20 sec
moderate
> 1.87 T 325 scores 230 kcal
Workout #2
33 min
1×10 min
Rest: 150 sec
heavy
3×18
Rest: 30 sec
heavy
3×30
Rest: 20 sec
moderate
3×18
Rest: 30 sec
heavy
3×18
Rest: 30 sec
heavy
> 1.65 T 329 scores 240 kcal
Workout #3
34 min
1×10 min
Rest: 150 sec
heavy
3×22
Rest: 40 sec
heavy
3×22
Rest: 40 sec
heavy
3×28
Rest: 20 sec
heavy
3×28
Rest: 20 sec
heavy
> 2.02 T 347 scores 250 kcal

2 «12 тренировок»

Duration in days: 23 Amount of training days: 12 Rest days: 11
Table scrolls horizontally
#Exercise (superset)SetsReps Rest between sets
1 day
1Running, Treadmill 15 min-10 min 150 sec
2Cable Crunch 325-30 (+max) 40-45 sec
3Пресс с роликом 318-22 (+max) 50 sec
4Decline Crunch 325-30 (+max) 40-45 sec
5Oblique Crunches - On The Floor 318-22 (+max) 50 sec
2 day (rest)
3 day
1Running, Treadmill 15 min-10 min 150 sec
2Knee/Hip Raise On Parallel Bars 318-22 (+max) 50 sec
3Ab Crunch Machine 325-30 (+max) 40-45 sec
4Crunches 325-30 (+max) 40-45 sec
5Oblique Crunches - On The Floor 318-22 (+max) 50 sec
4 day (rest)
5 day
1Running, Treadmill 15 min-10 min 150 sec
2Decline Reverse Crunch 318-22 (+max) 50 sec
3Exercise Ball Crunch 318-22 (+max) 50 sec
4Bicycle Crunches 325-30 (+max) 40-45 sec
5Боковая планка 325-30 (+max) 40-45 sec
6 day (rest)

Training intensity for each exercise ( what is it ?)

Example 3 of 12 workouts

Workout #1
32 min
1×5 min
Rest: 150 sec
heavy
3×30 max
Rest: 40 sec
to failure
3×18 max
Rest: 50 sec
to failure
3×30 max
Rest: 40 sec
to failure
3×18 max
Rest: 50 sec
to failure
> 2.8 T 430 scores 310 kcal
Workout #2
32 min
1×5 min
Rest: 150 sec
heavy
3×18 max
Rest: 50 sec
to failure
3×30 max
Rest: 40 sec
to failure
3×30 max
Rest: 40 sec
to failure
3×18 max
Rest: 50 sec
to failure
> 2.48 T 392 scores 280 kcal
Workout #3
32 min
1×5 min
Rest: 150 sec
heavy
3×18 max
Rest: 50 sec
to failure
3×18 max
Rest: 50 sec
to failure
3×30 max
Rest: 40 sec
to failure
3×30 max
Rest: 40 sec
to failure
> 6 kg 281 scores 200 kcal

They picked up this program

May 30 14:48
Jun 17 11:50
Jun 14 16:28
May 22 20:03
Jun 17 14:35
Jun 18 12:06
Mar 5 20:47

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