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Active Recovery » Программа при сколиозе

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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 « 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
1Bicycling, Stationary 110 min 102-120 sec
2Leg Press 312 128-150 sec
3Narrow Stance Hack Squats 215 128-150 sec
4Barbell Bench Press - Medium Grip 310 77-90 sec
5Dumbbell Shoulder Press 210 60-70 sec
6Seated Bent-Over Rear Delt Raise 210 60-70 sec
7Hanging Leg Raise 38 68-80 sec
2 day (rest)
3 day
1Dips - Triceps Version 310 77-90 sec
2Wide-Grip Barbell Bench Press 310 77-90 sec
3Butterfly 310 68-80 sec
4One-Arm Dumbbell Row 312 60-70 sec
5Pullups 1Max 85-100 sec
6One Arm Dumbbell Preacher Curl 310 68-80 sec
7Crunches 320 77-90 sec
4 day (rest)
5 day
1Barbell Full Squat 215 153-180 sec
2Lying Leg Curls 312 128-150 sec
3Hyperextensions (Back Extensions) 312 77-90 sec
4Incline Dumbbell Press 310 60-70 sec
5Wide-Grip Lat Pulldown 310 68-80 sec
6Seated Cable Rows 315 68-80 sec
7Hanging Leg Raise 312 60-70 sec
6 day (rest)
7 day (rest)
8 day
1Bicycling, Stationary 110 min 102-120 sec
2Leg Press 312 128-150 sec
3Narrow Stance Hack Squats 215 128-150 sec
4Barbell Bench Press - Medium Grip 310 77-90 sec
5Dumbbell Shoulder Press 210 60-70 sec
6Seated Bent-Over Rear Delt Raise 210 60-70 sec
7Hanging Leg Raise 38 68-80 sec
9 day (rest)
10 day
1Dips - Triceps Version 310 77-90 sec
2Wide-Grip Barbell Bench Press 310 77-90 sec
3Butterfly 310 68-80 sec
4One-Arm Dumbbell Row 312 60-70 sec
5Pullups 1Max 85-100 sec
6One Arm Dumbbell Preacher Curl 310 68-80 sec
7Crunches 320 77-90 sec
11 day (rest)
12 day
1Barbell Full Squat 215 153-180 sec
2Lying Leg Curls 312 128-150 sec
3Hyperextensions (Back Extensions) 312 77-90 sec
4Incline Dumbbell Press 310 60-70 sec
5Wide-Grip Lat Pulldown 310 68-80 sec
6Seated Cable Rows 315 68-80 sec
7Hanging Leg Raise 312 60-70 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
59 min
1×10 min
Rest: 120 sec
heavy
3×12
Rest: 150 sec
easy
2×15
Rest: 150 sec
easy
3×10
Rest: 90 sec
moderate
2×10
Rest: 70 sec
moderate
2×10
Rest: 70 sec
easy
3×8
Rest: 80 sec
moderate
> 6.5 T 490 scores 350 kcal
Workout #2
51 min
3×10
Rest: 90 sec
moderate
3×10
Rest: 90 sec
moderate
3×10
Rest: 80 sec
moderate
3×12
Rest: 70 sec
moderate
1×12 max
Rest: 100 sec
to failure
3×10
Rest: 80 sec
moderate
3×20
Rest: 90 sec
moderate
> 3.29 T 430 scores 310 kcal
Workout #3
58 min
2×15
Rest: 180 sec
easy
3×12
Rest: 150 sec
easy
3×12
Rest: 90 sec
moderate
3×10
Rest: 70 sec
moderate
3×10
Rest: 80 sec
moderate
3×15
Rest: 80 sec
moderate
3×12
Rest: 70 sec
moderate
> 5.35 T 426 scores 310 kcal

They picked up this program

Nov 18 19:20

Установи приложение AtletIQ,
чтобы тренироваться по этой программе

Install iOS fitness app AtletIQ Install Android bodybuilding app AtletIQ

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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.


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помогает вам во время тренировки