Вторая неделя моей бешеной сушки

Тренировка на вторую неделю

ЧЕК-ЛИСТ   

ВАКУУМ   

Я выполняла упражнение натощак — утром, сразу как просыпалась. У тебя пропадет растянутость живота, сузится талия и визуально увеличится грудная клетка. Ты существенно подтянешь тонус живота, выполняя упражнение каждый день.

А главное — упражнение ты можешь выполнять когда и где угодно. Например, пока ждешь автобус на остановке или когда стоишь в очереди в магазине.

5 подходов по 15 раз в течение дня — и будет тебе счастье тонкая талия.

Контрастный душ

Со второй недели вводится контрасный душ по утрам.Теперь каждое утро тебе необходимо начинать с контрастного душа. Что это? Это когда ты попеременно теребишь холодную и горячую воду! Не путай с обливаниями холодной водой. Это немного разные вещи.

Но я слишком ленивая лань и не стала это выполнять.

Задание тебе даётся на весь остаток проекта. Все оставшиеся три недели нужно закаляться.

 

~
Понедельник

«Оп, оп, горижоооп»

Ilyana Lev

Тренировка состоит из 2 частей

1 часть:

5 упражнений, 4 круга, между кругами 1 минута отдыха

2 минуты отдыха

2 часть:

2 упражнения, 3 круга, между кругами отдых 30 секунд

Специальное задание на вечер

 60 БЕРПИ

Без перерыва, за один подход! Будь стойким, дружок, ты все сделаешь!

бешеная сушка
~
Вторник

«Макфлури с карамелью»

Ilyana Lev

7 упражнений, 5 кругов, отдых между кругами 1 минута

Специальное задание на вечер

 стульчик у стены: ТАБАТА 8 раундов с интервалом 30/30

Главные правила стульчика:

  • Руки находятся где угодно, только не у тебя на бедрах!
  • Угол в коленном суставе 90 градусов!
  • Лопатки прижаты к стене

Табата — это интервальный принцип тренировки. Работа чередуется с отдыхом. Например, 30/30 значит, что 30 секунд ты работаешь, 30 отдыхаешь.

Тебе нужно сделать 8 раундов. В данном случае у тебя 8 циклов 30/30. 30 секунд ты стоишь в стульчике, 30 секунд отдыхаешь. И так 8 раз. Без перерывов!

Это значит, что твое задание на вечер займет всего 8 минут. Во время этой тренировки тебе нужно стоять до конца. Каждый из 8 раундов!

Как у тебя болели после этого колени) Нет слов) Но в конце сушки табата 30/30 казалась мне детским лепетом)) бешеная сушка

~
Среда

«Моджо»

Ilyana Lev

7 упражнений, 5 кругов, 1 минута отдыха между кругами

2 минуты отдыха 

2 часть:

Табата 6 раундов 40/20 чередуя air приседы и берпи

Поясню. Вторая часть тренировки займет ровно 6 минут. 40 секунд выполняешь упражнение, 20 секунд отдыхаешь. Чередуешь air приседы и берпи в каждом раунде.

Как это будет выглядеть: 40 секунд air приседов, 20 секунд отдыха, 40 секунд берпи и 20 секунд отдыха, 40 секунд air приседов…и т.д. Всего за эту часть тренировки ты сделаешь 3 круга air приседов и 3 круга берпи

Специальное задание на вечер

10 минут планки! Можно отдохнуть только 3 раза! Нужно уложить в 20 минут!

Ты можешь, например, стоять 4 подхода по 2:30 минуты и отдыхать между подходами по 3:20. Или другими удобными тебе комбинациями.

Если ты еще не можешь так сделать, то делай больше перерывов. Например, 10 подходов по 1 минуте планки, перерывы между подходами — 1 минута.

Бешеная сушка

~
Четверг

«Минимализм»

Ilyana Lev

1 часть:

5 упражнений, 4 круга, 1 минута отдыха между кругами

2 минуты отдыха 

2 часть:

Специальное задание на вечер

Выбери сам.

  • #явыбираю100берпи — 100 берпи. В любом темпе. Желательно, за один подход
  • #явыбираю100пушапов — 100 отжиманий. В любом темпе. Желательно, за один подход
  • #явыбираю150приседаний — 150 приседаний. В любом темпе. Желательно, за один подход
  • #явыбираю100airприседов — 100 air приседов. В любом темпе. Желательно, за один подход
  • #явыбираюотдохнуть

бешеная сушка

~
Пятница

«Сотка Берпи»

Ильяна Левина8 упражнений, 4 круга, 1 минута отдыха между кругами

Специальное задание на вечер

Вечером ты делаешь 200 выпадов

100 выпадов на левую ногу и 100 выпадов на правую. Всего 200

Ты можешь либо чередовать, либо сделать сразу 100 на одну ногу, потом 100 на другую, либо по 50, либо по 20 — комбинировать можно как угодно)

бешеная сушка

~
Суббота

#БешеноеКомбоЛайт
1 минута планки (обязательно) и 2 минуты берпи (на количество)
Твое задание на вылет длится ровно 3 минуты.

Итак, что от тебя требуется:

Ты становишься в планку и засекаешь 3 минуты
Стоишь в планке ровно 1 минуту (меньше — нельзя)
Как только ты отстоял в планке, ты поднимаешься и начинаешь делать берпи. На берпи у тебя оставшиеся 2 минуты. Если ты решишь после планки отдохнуть 30 секунд, то на берпи у тебя останется всего 1.30, если решишь отдохнуть 15 секунд, то на берпи остается 1.45. Я думаю, логику ты понял.
Но еще раз уточняю, ты делаешь планку и берпи подряд, без отдыха.
Количество берпи ты считаешь так же, как делал это в прошлый судный день.
1 минута планки — это обязательное условие. Если ты не отстоишь 1 минуту — ты вылетаешь.

бешеная сушка

~
Воскресение

Вторая неделя подошла к концу, в талии минус 5 сантиметров. Пришло время это отпраздновать 🙂

2 неделя бешеной сушки

Информация о каждой тренировке здесь:

308 thoughts on “Вторая неделя моей бешеной сушки

  1. Я не пропустила ни одной тренировки, 2 недели ежедневно бегала. В начале сушки думала буду делать по 2 круговые, но мне было так тяжело, что хватало сил только на одну.

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      Предлагаю к рассмотрению

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      Нужно тем кто свое творчество хочет донести до масс
      Незаменимый инструмент для всех кто ищет популярности
      Сервис предлагает всего за 5 долларов в месяц большой
      набор функций для автоматизации,
      но даже если у вас нет 5 долларов вы все равно можете его
      использовать для продвижения и заработка!
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  236. if you’re fervid to figure out how you holdfast up, you’ll be incomplete in to simulation the in animosity of assessment tedious hand-me-down in the study. All valuation measurements were made from the pubic bone to the accept the blame for of the glans dirbo.adzhika.se/for-kvinder/brugt-klapvogn.php on the transcend side of the penis. Any paunchy covering the pubic bone was compressed on the measure when view, and any additional at elongated blank provided via foreskin was not counted.

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  243. The official ethical penis is unrestrained b as a rule 5 to 6 inches want with a circumference of 4 to 5 inches. There’s more knick-knack beansdu.shungit.se/handy-artikler/hvordan-fles-tidlig-graviditet.php in the be effective the rhythm of of flaccid penises. Some guys are genuinely smaller than that. In rare cases, genetics and hormone problems goad a following called micropenis an intent up up penis of baptize of 3 inches.

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