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Maintenance » Пресс и ягодицы для девушек

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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 «12 тренировок»

Duration in days: 26 Amount of training days: 12 Rest days: 14
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
1Crunches 315 43-50 sec
2Air Bike 315 43-50 sec
3Планка 360 sec 51-60 sec
4Выпады 315 43-50 sec
5Glute Kickback 315 43-50 sec
2 day (rest)
3 day
1Bodyweight Squat 315 43-50 sec
2Flutter Kicks 315 43-50 sec
3Leg Lift 315 43-50 sec
4Bicycle Crunches 315 43-50 sec
5Scissor Kick 315 43-50 sec
4 day (rest)
5 day
1Приседания с выпрыгиванием 315 43-50 sec
2Butt Lift (Bridge) 315 43-50 sec
3 315 43-50 sec
4Bicycle Crunches 315 43-50 sec
5Air Bike 315 43-50 sec
6 day (rest)
7 day (rest)
8 day
1Crunches 315 43-50 sec
2Air Bike 315 43-50 sec
3Планка 360 sec 51-60 sec
4Выпады 315 43-50 sec
5Glute Kickback 315 43-50 sec
9 day (rest)
10 day
1Bodyweight Squat 315 43-50 sec
2Flutter Kicks 315 43-50 sec
3Leg Lift 315 43-50 sec
4Bicycle Crunches 315 43-50 sec
5Scissor Kick 315 43-50 sec
11 day (rest)
12 day
1Приседания с выпрыгиванием 315 43-50 sec
2Butt Lift (Bridge) 315 43-50 sec
3 315 43-50 sec
4Bicycle Crunches 315 43-50 sec
5Air Bike 315 43-50 sec
13 day (rest)
14 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
32 min
2×15
Rest: 50 sec
moderate
1×15
Rest: 50 sec
heavy
2×15
Rest: 50 sec
moderate
1×15
Rest: 50 sec
heavy
3×60 sec
Rest: 60 sec
heavy
2×15
Rest: 50 sec
moderate
1×15
Rest: 50 sec
heavy
2×15
Rest: 50 sec
moderate
1×15
Rest: 50 sec
heavy
238 scores 170 kcal
Workout #2
33 min
2×15
Rest: 50 sec
moderate
1×15
Rest: 50 sec
heavy
2×15
Rest: 50 sec
moderate
1×15
Rest: 50 sec
heavy
2×15
Rest: 50 sec
moderate
1×15
Rest: 50 sec
heavy
2×15
Rest: 50 sec
moderate
1×15
Rest: 50 sec
heavy
2×15
Rest: 50 sec
moderate
1×15
Rest: 50 sec
heavy
264 scores 190 kcal
Workout #3
33 min
2×15
Rest: 50 sec
moderate
1×15
Rest: 50 sec
heavy
2×15
Rest: 50 sec
moderate
1×15
Rest: 50 sec
heavy
2×15
Rest: 50 sec
moderate
1×15
Rest: 50 sec
heavy
2×15
Rest: 50 sec
moderate
1×15
Rest: 50 sec
heavy
199 scores 140 kcal

They picked up this program

Nov 17 07:16

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