Kuidas maksimeerida oma kasumid Leadman Fitness Benchiga

Alustage transformatiivset treeningute teekonda Leadman Fitness Fitness Benchiga, mis on mitmekülgne seade, mis on loodud selleks, et aidata teil saavutada oma treeningulisi eesmärke. See pink on teie värav suurema jõu, lihasmassi ja paindlikkuse saavutamisele, mis võimaldab teil kujundada oma soovitud füüsist.

II. Pingi seadistamine ja paigutamine

Koosta ja reguleeri treeningpink vastavalt kaasasolevatele juhistele, tagades stabiilsuse ja mugavuse. Valige iga harjutuse jaoks optimaalsed nurgad ja asendid, lähtudes oma treeningu eesmärkidest ja sihtlihaskonnagruppidest. Säilitage kogu treeningu jooksul õige vorm ja kehahoiak, et maksimeerida tõhusust ja vältida vigastusi.

III. Harjutused ülakehale

Hantli pingutus:- Lie on the bench with your feet flat on the floor and grip the barbell slightly wider than shoulder-width. - Lower the barbell to your chest, then press it back up to the starting position. - Perform 3-4 sets of 8-12 repetitions.

Kaldane hantlipress:- Adjust the bench to an incline position and hold a dumbbell in each hand. - Lie back on the bench with your feet flat on the floor and press the dumbbells towards each other. - Perform 3-4 sets of 10-15 repetitions.

Langetamine Hantli Fly:- Adjust the bench to a decline position and hold a dumbbell in each hand. - Lie back on the bench and lower the dumbbells down to your sides. - Perform 3-4 sets of 12-15 repetitions.

Triitsepsi venitused:- Sit on the end of the bench with your feet flat on the floor. - Hold a dumbbell in one hand and extend your arm back behind your head. - Perform 3-4 sets of 10-15 repetitions on each arm.

Õlgade surumine:- Adjust the bench to an upright position and hold a dumbbell in each hand. - Position the dumbbells at your shoulders and press them overhead. - Perform 3-4 sets of 8-12 repetitions.

IV. Alakeha harjutused

Jalapress:- Sit in the leg press machine and place your feet on the platform. - Push the platform forward to press the weight upward. - Perform 3-4 sets of 10-15 repetitions.

Hamstring Curls:- Lie on the back of the bench with your feet elevated on the leg curl bar. - Pull the bar towards your glutes to engage your hamstrings. - Perform 3-4 sets of 10-15 repetitions.

Vasikate tõstmine:- Stand on the edge of the bench with your feet flat on the floor. - Raise up onto your toes and lower back down. - Perform 3-4 sets of 15-20 repetitions.

V. Põhiharjutused

Istekõrgendused:- Lie on the back of the bench with your knees bent and feet flat on the floor. - Cross your arms over your chest and sit up, engaging your core. - Perform 3-4 sets of 15-20 repetitions.

Plaadid:- Position yourself on the bench with your elbows and forearms on the surface. - Hold your body in a straight line from head to heels. - Perform 3-4 sets of 30-60 seconds.

Vene keerdkäigud:- Sit on the bench with your feet off the floor. - Hold a weight plate or dumbbell in front of your chest and twist your torso from side to side. - Perform 3-4 sets of 15-20 repetitions.

Jalgade tõstmine:- Hang from the bar on the bench and raise your legs straight up until parallel to the floor. - Perform 3-4 sets of 10-15 repetitions.

VI. Täiustatud harjutused

Pangatõmbed:- Stand facing the bench and grab the bars at shoulder-width. - Dip down and press back up, focusing on engaging your triceps. - Perform 3-4 sets of 8-12 repetitions.

Plyomeetrilised tõuked:- Place your hands on the bench at shoulder-width. - Lower your chest towards the bench, then explosively push back up, clapping your hands together. - Perform 3-4 sets of 10-15 repetitions.

Külgmised tõsted vastupanupaeladega:- Stand in front of the bench and attach resistance bands to each end. - Grab the handles and raise your arms out to the sides, engaging your shoulders. - Perform 3-4 sets of 10-15 repetitions.

VII. Koolituskava

Algaja:- Perform 2-3 workouts per week - Choose 2-3 exercises per workout - Start with 2-3 sets of 10-15 repetitions - Rest for 60-90 seconds between sets

Vahepealne:- Perform 3-4 workouts per week - Choose 4-5 exercises per workout - Increase weight or resistance by 5-10% per workout - Rest for 60-90 seconds between sets

Edasijõudnud:- Perform 4-5 workouts per week - Choose 5-6 exercises per workout - Train to failure on the last set of each exercise - Rest for 30-60 seconds between sets

VIII. Toitumine optimaalse kasvu saavutamiseks

Maksimeerige oma lihaste kasvu, varustades oma keha õigete toitainetega. Püüdke saavutada makrotoitainete suhe:

• Valgud: 1,6-2,2 grammi kehakaalu kilogrammi kohta.
• Süsivesikud: 4-6 grammi kehakaalu kilogrammi kohta
• Rasv: 1-1,2 grammi kehakaalu kilogrammi kohta.

Lisage oma toitumisse lahjad valguallikad, komplekssed süsivesikud ja tervislikud rasvad. Kaaluge konsultatsiooni registreeritud dietoloogiga individuaalsete juhiste saamiseks.

IX. Taastamine ja hooldus

Puhkus ja taastumine on lihaskasvu jaoks ülioluline. Lase oma kehal taastuda, magades igal öösel 7-9 tundi. Tegelege treeninguvabadel päevadel aktiivse taastumistegevusega, näiteks kõndimise või ujumisega. Kasutage venitus- ja vahtarullingutehnikaid, et parandada paindlikkust ja vähendada valulikkust. Puhastage ja hooldage regulaarselt oma treeningpinki, et tagada optimaalne jõudlus.

X. Kokkuvõte

Vabastage oma fitness-potentsiaal Leadman Fitness Fitness Benchiga. Kui lisate selle mitmekülgse varustuse oma rutiini, saate suurendada jõudu, lihasmassi ja paindlikkust. Ärge unustage, et oma kasu maksimeerimiseks seaksite prioriteediks õige vormi, toitumise, puhkuse ja taastumise. Alustage oma treeningute teekonda juba täna ja tunnistage Leadman Fitness Fitness Benchi muutvat jõudu.

KKK Leadmani treeningpinki kohta