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Форум » Бодибилдинг » Упражнения для сердца » Работа над сердечно-сосудистой системой
Работа над сердечно-сосудистой системой
ВанькаДата: Вторник, 30.08.2011, 12:36 | Сообщение # 1
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ФАЗА 1.
ТРЕНИРОВКА №1
Вид упражнения: грёбля (альтернативное упражнение: эллиптический тренажёр)
Общая продолжительность: 15 минут (15 полных интервалов)
Соотношение тренировок/восстановление: 1:3 (15 секунд тренировки- 45 секунд восстановления)


ТРЕНИРОВКА №2
Вид упражнения: грёбля (альтернативное упражнение: эллиптический тренажёр)
Общая продолжительность: 16-20 минут (8-10 полных интервалов)
Соотношение тренировок/восстановление: 1:3 (30 секунд тренировки- 90 секунд восстановления)


ФАЗА 2 И 3.
ТРЕНИРОВКА №1
Вид упражнения: бег на короткие дистанции или прыжки со скакалкой (альтернативное упражнение: плавание)
Общая продолжительность: 16 минут (8 полных интервалов)
Соотношение тренировка/восстановление:1:3 (30 секунд тренировки- 90 секунд восстановления)


ТРЕНИРОВКА №2
Вид упражнения: бег на короткие дистанции или прыжки на скакалке (альтернативное упражнение: плавание)
Общая продолжительность: 15 минут (5 полных интервалов)
Соотношение тренировка/восстановление: 1:3 (45 секунд тренировки- 135 секунд восстановления)


ФАЗА 4.
ТРЕНИРОВКА №1
Вид упражнения: упражнение на степпере/движущей лестнице (альтернативное упражнение: езда на велосипеде)
Общая продолжительность 16 минут (8 полных интервалов)
Соотношение тренировка/восстановление: 1:3 (30 секунд тренировки- 90 секунд восстановления)


ТРЕНИРОВКА №2
Вид упражнения: упражнение на степпере/движущей лестнице (альтернативное упражнение: езда на велосипеде)
Общаа продолжительность: 16 минут (4 полных интервалов)
Соотношение тренировка/восстановление: 1:3 (60 секунд тренировки- 180 секунд восстановления).


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SamuelOnДата: Вторник, 03.06.2014, 13:00 | Сообщение # 2
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