6 курс / Медицинская реабилитация, ЛФК, Спортивная медицина / Новые_правила_лифтинга_Шесть_базовых_движений_для_максимальных_мускулов
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2 1 3 |
3. . Fat-Loss 1 15 , -
12, 10. Fat-Loss 2 8 .(
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Workout A
Exercise |
Sets |
Reps |
Tempo |
Rest |
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|
|
(seconds) |
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Superset with full rest |
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Squat (p. 96) |
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Workouts 1, 2 |
3 |
15 |
Normal |
75 |
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|
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Workouts 3, 4 |
3 |
12 |
Normal |
60 |
|
|
|
|
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Workouts 5, 6 |
3 |
10 |
Normal |
45 |
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|
Cable seated row (p. 155) |
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|
|
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Workouts 1, 2 |
3 |
15 |
Normal |
75 |
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Workouts 3, 4 |
3 |
12 |
Normal |
60 |
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|
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Workouts 5, 6 |
3 |
10 |
Normal |
45 |
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Superset with full rest |
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Supine hip extension (p. 115) |
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Workouts 1, 2 |
3 |
15 |
Normal |
75 |
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Workouts 3, 4 |
3 |
12 |
Normal |
60 |
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|
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Workouts 5, 6 |
3 |
10 |
Normal |
45 |
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Dumbbell push press (p. 143) |
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Workouts 1, 2 |
3 |
15 |
Normal |
75 |
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Workouts 3, 4 |
3 |
12 |
Normal |
60 |
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|
|
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Workouts 5, 6 |
3 |
10 |
Normal |
45 |
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Superset with full rest |
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Rotational lunge (p. 185) |
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Workouts 1, 2 |
3 |
15 |
Normal |
75 |
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Workouts 3, 4 |
3 |
12 |
Normal |
60 |
|
|
|
|
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Workouts 5, 6 |
3 |
10 |
Normal |
45 |
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Swiss-ball crunch (p. 169) |
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|
Workouts 1, 2 |
3 |
15 |
Normal |
75 |
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Workouts 3, 4 |
3 |
12 |
Normal |
60 |
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|
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Workouts 5, 6 |
3 |
10 |
Normal |
45 |
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2 1 5 |
Workout B
Exercise |
Sets |
Reps |
Tempo |
Rest |
|
|
|
|
(seconds) |
Superset with full rest |
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Deadlift (p. 106) |
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Workouts 1, 2 |
3 |
15 |
Normal |
75 |
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Workouts 3, 4 |
3 |
12 |
Normal |
60 |
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Workouts 5, 6 |
3 |
10 |
Normal |
45 |
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Dumbbell incline bench press (p. 139) |
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Workouts 1, 2 |
3 |
15 |
Normal |
75 |
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Workouts 3, 4 |
3 |
12 |
Normal |
60 |
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Workouts 5, 6 |
3 |
10 |
Normal |
45 |
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Superset with full rest |
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Bulgarian split squat (p. 125) |
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Workouts 1, 2 |
3 |
15 |
Normal |
75 |
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Workouts 3, 4 |
3 |
12 |
Normal |
60 |
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Workouts 5, 6 |
3 |
10 |
Normal |
45 |
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Mixed-grip lat pulldown (p. 152) |
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Workouts 1, 2 |
3 |
15 |
Normal |
75 |
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Workouts 3, 4 |
3 |
12 |
Normal |
60 |
|
|
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Workouts 5, 6 |
3 |
10 |
Normal |
45 |
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Superset with full rest |
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Romanian deadlift (p. 111) |
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Workouts 1, 2 |
3 |
15 |
Normal |
75 |
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Workouts 3, 4 |
3 |
12 |
Normal |
60 |
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Workouts 5, 6 |
3 |
10 |
Normal |
45 |
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Swiss-ball lateral roll (p. 173) |
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|
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Workouts 1, 2 |
3 |
15 |
Normal |
75 |
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Workouts 3, 4 |
3 |
12 |
Normal |
60 |
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Workouts 5, 6 |
3 |
10 |
Normal |
45 |
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2 1 6 |
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2
6 , .
, .
: , .
Workout A
Exercise |
Sets |
Reps |
Tempo |
Rest |
|
|
|
|
(seconds) |
Superset with full rest |
|
|
|
|
|
|
|
|
|
Front squat (p. 99) |
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|
|
|
|
|
|
|
Workouts 1, 2 |
3 |
12 |
Normal |
60 |
|
|
|
|
|
Workouts 3, 4 |
3 |
10 |
Normal |
45 |
|
|
|
|
|
Workouts 5, 6 |
3 |
8 |
Normal |
30 |
|
|
|
|
|
Wide-grip cable seated row (p. 156) |
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|
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|
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Workouts 1, 2 |
3 |
12 |
Normal |
60 |
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|
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Workouts 3, 4 |
3 |
10 |
Normal |
45 |
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|
|
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Workouts 5, 6 |
3 |
8 |
Normal |
30 |
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Superset with full rest |
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Supine hip extension with leg curl (p. 116) |
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Workouts 1, 2 |
3 |
12 |
Normal |
60 |
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Workouts 3, 4 |
3 |
10 |
Normal |
45 |
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|
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Workouts 5, 6 |
3 |
8 |
Normal |
30 |
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Barbell push press (p. 141) |
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Workouts 1, 2 |
3 |
12 |
Normal |
60 |
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Workouts 3, 4 |
3 |
10 |
Normal |
45 |
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Workouts 5, 6 |
3 |
8 |
Normal |
30 |
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Superset with full rest |
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Dynamic lunge (p. 124) |
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Workouts 1, 2 |
3 |
12 |
Normal |
60 |
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Workouts 3, 4 |
3 |
10 |
Normal |
45 |
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Workouts 5, 6 |
3 |
8 |
Normal |
30 |
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Upper-body Russian twist (p. 174) |
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Workouts 1, 2 |
3 |
12 |
Normal |
60 |
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Workouts 3, 4 |
3 |
10 |
Normal |
45 |
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Workouts 5, 6 |
3 |
8 |
Normal |
30 |
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2 1 7 |
Workout B
Exercise |
Sets |
Reps |
Tempo |
Rest |
|
|
|
|
(seconds) |
Superset with full rest |
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Snatch-grip deadlift (p. 108) |
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Workouts 1, 2 |
3 |
12 |
Normal |
60 |
|
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Workouts 3, 4 |
3 |
10 |
Normal |
45 |
|
|
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Workouts 5, 6 |
3 |
8 |
Normal |
30 |
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T-push-up (p. 186) |
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Workouts 1, 2 |
3 |
12 |
Normal |
60 |
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Workouts 3, 4 |
3 |
10 |
Normal |
45 |
|
|
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Workouts 5, 6 |
3 |
8 |
Normal |
30 |
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Superset with full rest |
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Bulgarian split squat with overhead press (p. 184) |
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|
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Workouts 1, 2 |
3 |
12 |
Normal |
60 |
|
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Workouts 3, 4 |
3 |
10 |
Normal |
45 |
|
|
|
|
|
Workouts 5, 6 |
3 |
8 |
Normal |
30 |
|
|
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Chin-up or Underhand-grip lat pulldown (pp. 152, 154) |
|
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|
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|
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Workouts 1, 2 |
3 |
12 |
Normal |
60 |
|
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|
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Workouts 3, 4 |
3 |
10 |
Normal |
45 |
|
|
|
|
|
Workouts 5, 6 |
3 |
8 |
Normal |
30 |
|
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|
Superset with full rest |
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|
Romanian deadlift/bent-over row (p. 180) |
|
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|
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Workouts 1, 2 |
3 |
12 |
Normal |
60 |
|
|
|
|
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Workouts 3, 4 |
3 |
10 |
Normal |
45 |
|
|
|
|
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Workouts 5, 6 |
3 |
8 |
Normal |
30 |
|
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Lower-body Russian twist (p. 175) |
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Workouts 1, 2 |
3 |
12 |
Normal |
60 |
|
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Workouts 3, 4 |
3 |
10 |
Normal |
45 |
|
|
|
|
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Workouts 5, 6 |
3 |
8 |
Normal |
30 |
|
|
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2 1 8 |
|
3
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2 1 9 |
Workout A
Exercise |
Sets |
Reps |
Tempo |
Rest |
|
|
|
|
(seconds) |
Giant set with no rest until after final exercise |
|
|
|
|
|
|
|
|
|
Deadlift (p. 106) |
4 |
10–12 |
Normal |
0 |
|
|
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|
Explosive push-up (p. 136) |
4 |
10–12 |
Normal |
0 |
|
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|
|
|
Bulgarian split squat (p. 125) |
4 |
10–12 |
Normal |
0 |
|
|
|
|
|
Two-point dumbbell row (p. 157) |
4 |
10–12 |
Normal |
60 |
|
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|
Giant set with no rest until after final exercise |
|
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|
|
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|
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|
Deadlift off box (p. 109) |
2 |
20 |
Normal |
0 |
|
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|
Dumbbell bench press (p. 138) |
2 |
20 |
Normal |
0 |
|
|
|
|
|
Walking lunge with side bend (p. 185) |
2 |
20 |
Normal |
0 |
|
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|
|
|
Cable seated row (p. 155) |
2 |
20 |
Normal |
60 |
|
|
|
|
|
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|
Hanging leg raise (p. 176) |
2 |
10 |
Deliberate* |
60 |
|
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|
* , , , , . , . , , , , - , , , .
Workout B
Exercise |
Sets |
Reps |
Tempo |
Rest |
|
|
|
|
(seconds) |
Giant set with no rest until after final exercise |
|
|
|
|
|
|
|
|
|
Front squat (p. 99) |
4 |
10–12 |
Normal |
0 |
|
|
|
|
|
Chin-up or Underhand-grip lat pulldown (pp. 152, 154) |
4 |
10–12 |
Normal |
0 |
|
|
|
|
|
Step-up (p. 126) |
4 |
10–12 |
Normal |
0 |
|
|
|
|
|
Dumbbell push press (p. 143) |
4 |
10–12 |
Normal |
60 |
|
|
|
|
|
Giant set with no rest until after final exercise |
|
|
|
|
|
|
|
|
|
Squat (p. 96) |
2 |
20 |
Normal |
0 |
|
|
|
|
|
Wide-grip lat pulldown (p. 152) |
2 |
20 |
Normal |
0 |
|
|
|
|
|
Step-up (p. 126) |
2 |
20 |
Normal |
0 |
|
|
|
|
|
Dumbbell shoulder press (p. 142) |
2 |
20 |
Normal |
60 |
|
|
|
|
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|
|
|
|
|
Swiss-ball crunch (p. 169) |
2 |
10 |
Deliberate* |
60 |
|
|
|
|
|
* , , , ,-
19
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:
2 2 0
|
2 2 1 |
, , , /
1. ( ) .,. – « » ,
10000 .
2. , ,( : ).
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3. ( :
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: , -
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.
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4. . . ,
. ., . ,( ), ,
. , , , ,
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, , -
1. . , ,( ) -
. .
2. , .21; , , ,
, , , -
, .- -, ,
.
2 2 2
3. . , – ,
. ,
. , . ACSM Health and Fitness Journal (
): « – , ,
».
4. (-). -
, . , , -
, ,
.
* («-») – , -
( )
-
, , ,
: . - , --. -
, ,
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, , - , ., , ,,
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ၡၔၣၤၳၚၙၡၜၳ– , , --. :
1. , .
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