Vi posto questo allenamento per perdere grasso che ho trovato in rete.
L'autore afferma che è molto meglio dell'aerobica, per perdere grasso e per mettere su massa magra.
La durata è di 6 settimane massimo poi bisogna interrompere. I cicli sono di 3 settimane.
vi posto il ciclo
WEEK ONE
(Day 1 and 2 are to be repeated twice per week)
Day 1
A1)* Chin-ups, supinated (palms facing you)
Sets: 3
Reps: 10
Rep Speed: 3 seconds up (pull yourself up over a period of 3 seconds), 1 second down
Rest Interval: 0 seconds (after one set, move directly to the next exercise below)
A2) Squat
Sets: 3
Reps: 10
Rep Speed: 3 seconds up, 1 second down
Rest Interval: 0 seconds
A3) Push-up
Sets: 3
Reps: 10
Rep Speed: 3 seconds up, 1 second down
Rest Interval: 0 seconds
A4) Deadlifts
Sets: 3
Reps: 10
Rep Speed: 3 seconds up, 1 second down
Rest Interval: 120 seconds
* The A1-A4 designations mean you do one set of each exercise with no rest in between. After the last exercise, in this case deadlifts, you’ll rest for the prescribed amount of time and then repeat the whole circuit two more times. After that, you’ll probably puke, and then you can move to the "B" exercises.
B1) Hanging leg raises
Sets: 2
Reps: 10
Rep Speed: Hold 3 seconds at the top
Rest Interval: 0 seconds
B2) Decline reverse crunch
Sets: 2
Reps: 10
Rep Speed: 3 seconds down, one second up
Rest Interval: 60 seconds
The decline reverse crunch is performed on a slant board or a Swiss ball where you raise your legs up towards your face.
Day 2
A1) Push press
Sets: 3
Reps: 10
Rep Speed: 3 seconds down, explode up
Rest Interval: 0 seconds
The push press is a shoulder press that utilizes the entire body. Start by standing, with a shoulder-width grip and the barbell resting on anterior delts. Squat one-fourth of the way down to initiate the momentum. Next, press the bar straight over the head to a soft lockout while exploding up on to the toes. Finish by lowering the weight to your shoulders.
A2) Walking lunge with dumbbells
Sets: 3
Reps: 10
Rep Speed: 3 seconds up, 1 second down
Rest Interval: 0 seconds
A walking lunge looks like a regular lunge except instead of stepping back to the starting position, you step forward with the back leg. You’ll end up walking across the floor 20 to 30 feet.
A3) Dip
Sets: 3
Reps: 10
Rep Speed: 3 seconds up, 1 second down
Rest Interval: 0 seconds
A4) Bent over barbell row
Sets: 3
Reps: 10
Rep Speed: 3 seconds up, 1 second down
Rest Interval: 120 seconds
B) Twisting crunches on Swiss ball or hanging leg raises with twist
Sets: 3
Reps: 10
Rep Speed: Hold 3 seconds at the top
Rest Interval: 60 seconds
WEEK TWO
Same as above. Increase sets to four in the "A" series and three in the "B" series.
WEEK THREE
Day one and two are again to be repeated twice per week. As an alternate schedule, the lactic acid interval training can be performed on the morning of your off days before your first meal.
Day 1 — AM (morning workout)
A1) Chin ups, supinated
Sets: 4
Reps: 10
Rep Speed: 3 seconds up, 1 second down
Rest Interval: 0 seconds
A2) Squat
Sets: 4
Reps: 10
Rep Speed: 3 seconds up, 1 second down
Rest Interval: 0 seconds
A3) Push-up
Sets: 4
Reps: 10
Rep Speed: 3 seconds up, 1 second down
Rest Interval: 0 seconds
A4) Deadlifts
Sets: 4
Reps: 10
Rep Speed: 3 seconds up, 1 second down
Rest Interval: 90 seconds
B1) Hanging leg raises
Sets: 3
Reps: 10
Rep Speed: Hold 3 seconds at the top
Rest Interval: 0 seconds
B2) Decline reverse crunch
Sets: 3
Reps: 10
Rep Speed: 3 seconds down, one second up
Rest Interval: 30 seconds
Day 1 — PM
Perform six "sets" of rope jumping for 60 seconds each set. Rest 180 seconds between sets.
Day 2 — AM
A1) Push press
Sets: 4
Reps: 10
Rep Speed: 3 seconds down, explode up
Rest Interval: 0 seconds
A2) Walking dumbbell lunge
Sets: 4
Reps: 10
Rep Speed: 3 seconds up,1 second down
Rest Interval: 0 seconds
A3) Dips
Sets: 4
Reps: 10
Rep Speed: 3 seconds up, 1 second down
Rest Interval: 0 seconds
A4) Bent over barbell row
Sets: 4
Reps: 10
Rep Speed: 3 seconds up, 1 second down
Rest Interval: 90 seconds
B) Twisting crunches on Swiss Ball or hanging leg raises with twist
Sets: 4
Reps: 10
Rep Speed: Hold 3 seconds at the top
Rest Interval: 30 seconds
Day 2 - PM
Perform six "sets" on the rowing ergometer (or jump rope again) for 60 seconds each set. Rest for 180 seconds between each set.
L'autore afferma che è molto meglio dell'aerobica, per perdere grasso e per mettere su massa magra.
La durata è di 6 settimane massimo poi bisogna interrompere. I cicli sono di 3 settimane.
vi posto il ciclo
WEEK ONE
(Day 1 and 2 are to be repeated twice per week)
Day 1
A1)* Chin-ups, supinated (palms facing you)
Sets: 3
Reps: 10
Rep Speed: 3 seconds up (pull yourself up over a period of 3 seconds), 1 second down
Rest Interval: 0 seconds (after one set, move directly to the next exercise below)
A2) Squat
Sets: 3
Reps: 10
Rep Speed: 3 seconds up, 1 second down
Rest Interval: 0 seconds
A3) Push-up
Sets: 3
Reps: 10
Rep Speed: 3 seconds up, 1 second down
Rest Interval: 0 seconds
A4) Deadlifts
Sets: 3
Reps: 10
Rep Speed: 3 seconds up, 1 second down
Rest Interval: 120 seconds
* The A1-A4 designations mean you do one set of each exercise with no rest in between. After the last exercise, in this case deadlifts, you’ll rest for the prescribed amount of time and then repeat the whole circuit two more times. After that, you’ll probably puke, and then you can move to the "B" exercises.
B1) Hanging leg raises
Sets: 2
Reps: 10
Rep Speed: Hold 3 seconds at the top
Rest Interval: 0 seconds
B2) Decline reverse crunch
Sets: 2
Reps: 10
Rep Speed: 3 seconds down, one second up
Rest Interval: 60 seconds
The decline reverse crunch is performed on a slant board or a Swiss ball where you raise your legs up towards your face.
Day 2
A1) Push press
Sets: 3
Reps: 10
Rep Speed: 3 seconds down, explode up
Rest Interval: 0 seconds
The push press is a shoulder press that utilizes the entire body. Start by standing, with a shoulder-width grip and the barbell resting on anterior delts. Squat one-fourth of the way down to initiate the momentum. Next, press the bar straight over the head to a soft lockout while exploding up on to the toes. Finish by lowering the weight to your shoulders.
A2) Walking lunge with dumbbells
Sets: 3
Reps: 10
Rep Speed: 3 seconds up, 1 second down
Rest Interval: 0 seconds
A walking lunge looks like a regular lunge except instead of stepping back to the starting position, you step forward with the back leg. You’ll end up walking across the floor 20 to 30 feet.
A3) Dip
Sets: 3
Reps: 10
Rep Speed: 3 seconds up, 1 second down
Rest Interval: 0 seconds
A4) Bent over barbell row
Sets: 3
Reps: 10
Rep Speed: 3 seconds up, 1 second down
Rest Interval: 120 seconds
B) Twisting crunches on Swiss ball or hanging leg raises with twist
Sets: 3
Reps: 10
Rep Speed: Hold 3 seconds at the top
Rest Interval: 60 seconds
WEEK TWO
Same as above. Increase sets to four in the "A" series and three in the "B" series.
WEEK THREE
Day one and two are again to be repeated twice per week. As an alternate schedule, the lactic acid interval training can be performed on the morning of your off days before your first meal.
Day 1 — AM (morning workout)
A1) Chin ups, supinated
Sets: 4
Reps: 10
Rep Speed: 3 seconds up, 1 second down
Rest Interval: 0 seconds
A2) Squat
Sets: 4
Reps: 10
Rep Speed: 3 seconds up, 1 second down
Rest Interval: 0 seconds
A3) Push-up
Sets: 4
Reps: 10
Rep Speed: 3 seconds up, 1 second down
Rest Interval: 0 seconds
A4) Deadlifts
Sets: 4
Reps: 10
Rep Speed: 3 seconds up, 1 second down
Rest Interval: 90 seconds
B1) Hanging leg raises
Sets: 3
Reps: 10
Rep Speed: Hold 3 seconds at the top
Rest Interval: 0 seconds
B2) Decline reverse crunch
Sets: 3
Reps: 10
Rep Speed: 3 seconds down, one second up
Rest Interval: 30 seconds
Day 1 — PM
Perform six "sets" of rope jumping for 60 seconds each set. Rest 180 seconds between sets.
Day 2 — AM
A1) Push press
Sets: 4
Reps: 10
Rep Speed: 3 seconds down, explode up
Rest Interval: 0 seconds
A2) Walking dumbbell lunge
Sets: 4
Reps: 10
Rep Speed: 3 seconds up,1 second down
Rest Interval: 0 seconds
A3) Dips
Sets: 4
Reps: 10
Rep Speed: 3 seconds up, 1 second down
Rest Interval: 0 seconds
A4) Bent over barbell row
Sets: 4
Reps: 10
Rep Speed: 3 seconds up, 1 second down
Rest Interval: 90 seconds
B) Twisting crunches on Swiss Ball or hanging leg raises with twist
Sets: 4
Reps: 10
Rep Speed: Hold 3 seconds at the top
Rest Interval: 30 seconds
Day 2 - PM
Perform six "sets" on the rowing ergometer (or jump rope again) for 60 seconds each set. Rest for 180 seconds between each set.
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