Kako povečati svoje dobičke s klopjo za fitnes Leadman Fitness

Odpravite se na preobrazbeno pot fitnesa s klopjo Leadman Fitness, vsestranskim kosom opreme, ki je zasnovan tako, da vam omogoča doseganje vaših fitnes želja. Ta klop je vaša pot do večje moči, mišične mase in gibljivosti, s čimer boste lahko izoblikovali postavo, kakršno si želite.

II. Nastavitev in postavitev mize

Svojo klop za fitnes sestavite in prilagodite v skladu s priloženimi navodili, da zagotovite stabilnost in udobje. Izberite optimalne kote in položaje za vsako vajo glede na svoje fitnes cilje in ciljne mišične skupine. Med vadbo ohranjajte pravilno obliko in držo, da dosežete čim večjo učinkovitost in preprečite poškodbe.

III. Vaje za zgornji del telesa

Pritisnite na klopi:- 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.

Nagibni pritisk s palicami:- 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.

Decline Dumbbell 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.

Razširitve tricepsov:- 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.

Pritisnite na ramena:- 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. Vaje za spodnji del telesa

Pritisnite noge:- 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.

Stegenske sklece:- 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.

Dvigi teleta:- 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. Vaje za jedro

Sedeči počepi:- 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.

Deske:- 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.

Ruski preobrati:- 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.

Dvigi nog:- 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. Napredne vaje

Bench Dips:- 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.

Plyometric Push-ups:- 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.

Bočni dvigi z uporovnimi trakovi:- 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. Načrt usposabljanja

Začetnik:- 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

Vmesna stopnja:- 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

Napredno:- 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. Prehrana za optimalen prirastek

Povečajte rast mišic tako, da svoje telo oskrbite s pravimi hranili. Prizadevajte si za razmerje makrohranil:

• Beljakovine: 1,6-2,2 grama na kilogram telesne teže
• Ogljikovi hidrati: 4-6 gramov na kilogram telesne teže
• Maščobe: 1-1,2 grama na kilogram telesne teže

V prehrano vključite puste beljakovine, sestavljene ogljikove hidrate in zdrave maščobe. Posvetujte se z registriranim dietetikom, ki vam bo dal individualne napotke.

IX. Izterjava in vzdrževanje

Počitek in regeneracija sta ključnega pomena za rast mišic. Svojemu telesu omogočite okrevanje tako, da vsako noč spite od 7 do 9 ur. Ob dnevih brez treninga se ukvarjajte z aktivnim okrevanjem, na primer s hojo ali plavanjem. Vključite tehnike raztezanja in valjanja pene, da izboljšate gibljivost in zmanjšate bolečine. Redno čistite in vzdržujte fitnes klop, da zagotovite optimalno delovanje.

X. Zaključek

S klopjo Leadman Fitness Fitness Bench sprostite svoj fitnes potencial. Z vključitvijo te vsestranske opreme v svojo rutino lahko krepite moč, mišično maso in gibljivost. Ne pozabite dati prednosti pravilni obliki, prehrani, počitku in regeneraciji, da bi povečali svoje dosežke. Še danes se podajte na pot fitnesa in se prepričajte o preobrazbeni moči fitnes klopi Leadman Fitness Bench.

Pogosta vprašanja o Leadman Fitness Bench