Maintenance » Demo-training for women (beginners)

Автор программы

The content of of the program

1 «1»

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 40 sec
2Leg Press 315-20 100-120 sec
3Machine Bench Press 315-20 100-120 sec
4Dumbbell Lunges 315-20 100-120 sec
5Butterfly 315-20 100-120 sec
6Hyperextensions (Back Extensions) 316 100 sec
7Crunches 2Max 100 sec
2 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.
Workout #1
67 min
1×10 min
Rest: 40 sec
moderate
1×15
Rest: 100 sec
moderate
1×20
Rest: 120 sec
heavy
1×18
Rest: 120 sec
heavy
1×15
Rest: 100 sec
moderate
1×20
Rest: 120 sec
heavy
1×18
Rest: 120 sec
heavy
1×15
Rest: 100 sec
moderate
1×20
Rest: 120 sec
heavy
1×18
Rest: 120 sec
heavy
1×15
Tempo:
1/0/1/0
Rest:
100 sec
moderate
1×20
Tempo:
1/0/1/0
Rest:
120 sec
heavy
1×18
Tempo:
1/0/1/0
Rest:
120 sec
heavy
3×16
Rest: 100 sec
heavy
2×20 max
Rest: 100 sec
to failure
656 scores

They picked up this program

Jul 7 07:54
Oct 16 12:48
Oct 15 19:59
Jun 28 23:34
Jul 8 16:45
Oct 28 10:09
Jul 12 11:48
Jul 4 13:32
Jun 7 12:45
Nov 10 16:24
May 18 10:16
Nov 29 20:56
Jul 6 17:37

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Как тренироваться с Atletiq.com?

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

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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