IQETICSINTELLIGENT ATHLETICS

耐力和救济

使用超级组和间歇有氧运动的高强度训练。

6 weeks 3 days/week

About this program

The "耐力和救济" program runs for 6 weeks, 3 training days per week, suitable for intermediate level. It includes 3 training days and 19 exercises in total.

Day 1. 第1天：全身循环

高脚杯深蹲

3 sets · 15–20 reps · rest 30 sec

中等抓地力的引体向上

3 sets · 10–15 reps · rest 30 sec

3 sets · 15–20 reps · rest 30 sec

3 sets · 12–15 reps · rest 30 sec

把哑铃摆到两边

3 sets · 15–20 reps · rest 30 sec

3 sets · 15–20 reps · rest 30 sec

3 sets · 20–25 reps · rest 30 sec

3 sets · 15–20 reps · rest 60 sec

Day 2. 第2天：有氧运动+力量

1 sets · 20–20 reps ·

4 sets · 12–15 reps · rest 60 sec

杠铃倾斜拉动

3 sets · 12–15 reps · rest 60 sec

3 sets · 12–15 reps · rest 60 sec

1 sets · 15–15 reps ·

抬起虎钳中的腿

3 sets · 15–20 reps · rest 45 sec

Day 3. 第三天：间歇训练

4 sets · 15–20 reps · rest 30 sec

胸前的酒吧

3 sets · 10–15 reps · rest 60 sec

3 sets · 10–15 reps · rest 60 sec

滑雪模拟器

1 sets · 20–20 reps ·

俄罗斯曲折

3 sets · 20–25 reps · rest 30 sec

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