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Оглавление - 8-week Weight Loss Plan
- 8-week Weight Loss Plan
- Phase 1 Workout: creating the foundation
- Your first 4 weeks: training mode
- Upper Body Workout
- Push-ups 3x10
- Sitting dumbbell press 3x10
- Sitting chest press in the simulator 3x10
- «Butterfly» in the simulator 3x10
- One-arm tricep extension in the tilt 3x10
- Reverse push-ups with legs on a bench 3x10
- Sitting row in the simulator (narrow handle) 3x10
- Lat pull-down behind the head (wide grip) 3x10
- Sitting dumbbells curls with supination 3x10
- Rear delts in the simulator 3x10
- Lower Body Workout
- Leg press in the simulator 3x10
- Climbing with dumbbells on a bench 3x10
- Siting leg extensions in the simulator 3x15
- Romanian deadlift in a Smith machine 3x10
- Romanian deadlift with dumbbells 3x10
- Sitting leg flexion in the simulator 3x15
- Back extension on an inclined bench 3x15
- Standing calf raises with dumbbells from elevation 3x12
- Abs muscle training
- Decline crunch 3x10
- Twisting sideways 3x10
- Reverse crunch on the bench 3x15
- Ball crunch 3x15
- Hanging knees raises 3x12
- Cardio training
- Types of cardio training
- Phase 2 Workout: burn fat!
- Your second 4 weeks: training mode
- Scheme 1
- Scheme 2
- Scheme 3
- Scheme 4
- Cardio training options
- Nutrition
- Food selection
- Protein
- Energy
- Intestinal health and immunity
- Useful
- Counting calories
- Application
- Conclusion