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Итак, после читмила, ранним утром я делаю силовую тренировку ног. Тренировка состоит только из квадрицепса и бицепса бедра (икроножные я в другие тренировочные дни)
Вот сама тренировка которую я делал сегодня:
0.Разгибания 2х20 (для того чтобы размять суставы и разогреть мышцы)
1. 1.Глубокие Приседания с узкой постановкой 6х8
2. 2.Глубокие Гак-приседания 6х7-8
3. 3.Разгибания ног 6х8
4. Бицепс бедра:
5. (Сгибающие и тянущие упр)
6. 1.Сгибание ног лёжа 6х6-8
7. 2.Мертвая тяга в тренажёре 6х12 медленных повторений.
💠💠💠
So, after the chetmile, early in the morning I do leg strength training. Training consists only of quadriceps and hamstrings (calves I on other training days)
Here is the training that I did today:
0. Distortions 2x20 (in order to stretch the joints and warm up the muscles)
1. 1. Deep Squats with a narrow setting 6x8
2. 2. Deep Hammering Squats 6x7-8
3. 3.Razgibaniya legs 6x8
4. Hamstrings:
5. (Bending and pulling the control)
6. 1.Folding the legs 6x6-8
7. 2. Deadlift in the simulator 6x12 slow repetitions.





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