Maintenance » Demo-training for women (beginners)
The content of of the program
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)||Sets||Reps||Rest between sets|
|1||Running, Treadmill||1||10 min||40 sec|
|2||Leg Press||3||15-20||100-120 sec|
|3||Machine Bench Press||3||15-20||100-120 sec|
|4||Dumbbell Lunges||3||15-20||100-120 sec|
|6||Hyperextensions (Back Extensions)||3||16||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.
Search for program
Act! Decisively and urgently - the way only a woman can: overcome 24 intense workouts of different directions and for your friends you will become a reference point for equality.
The tonus of the muscles is what should really concern you. And not only in the season of short skirts and open T-shirts, but day and night. Just for these purposes, fitness inventors of Athletic created a universal corrective program, which in a short time will return the muscles nice to the eye and men's hands "lean look" and resilience.
A woman's body is delicate, but that does not mean that in a brutal "male" sport you, ladies, do not belong. The Athletic team has its own special look at the effective women's training - we are cycling the sports schedule according to the physiological "calendar" cycle.
The only thing that your look lacks in order to become the standard of femininity is a neat and taut stomach? Athletic will teach you how to make your stomach flat! Just add to your basic training program an 8-week complex for the muscles of the abs and your stomach from the problem zone will turn into an object of special pride.
Every girl, before seriously engaging in heavy exercise, needs to undergo a baptism of fire, and so should train herself before exercising. Instill yourself with basic exercise skills and prepare the body for increasing the load with the help of the «For girls just beginning» specialized program.
Как тренироваться с Atletiq.com?
- Зарегистрируйтесь в сервисе Atletiq.com
- Активируйте подходящую вам программу в каталоге или создайте свою собственную.
- 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.