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Reduction

Use our personal trainers and benefit from their knowledge

Rozgrzewka

To avoid injury, warm up the muscles before training.

1

Cardio

5 minutes on any cardio device

2

Arm circles (forward and backward)

Forward x 20, backward x 20

3

Arm swings

Forward and backward x 20 – keep arms at shoulder height

4

Hip circles

In each direction x 10 - hands on your hips

5

Lunges on the spot

Perform 20 (10 to the right and 10 to the left) shallow lunges on the spot with your hands on your hips

6

Leg swings

Put your hands against the wall and perform 10 swings with your leg forward-backward, then the same to the side

7

Calf raises

Perform 20 calf raises

8

Run on the spot

Warm up running on the spot for 30s

Trening

1

Dumbbell lunges on the spot

1

powtórzenia* 12 per leg
serie 3 A break of 1 minute between sets
Functional Training Zone Symbol F13

2

Overhand lat pull-down

2

powtórzenia* 12
serie 4 A break of 1 minute between sets
Zones: Free Weights / Warm-Up Cool-Down / Resistance Machines Symbol R5/F1

3

Pushups

3

powtórzenia* min. 6
serie 4 A break of 1 minute between sets
Functional Training Zone Symbol F9/F11

4

Dumbbell front raise

4

powtórzenia* 10
serie 3 A break of 1 minute between sets
Free Weights Zone / Warm-Up Cool-Down Symbol F13

5

Barbell preacher curls

5

powtórzenia* 12
serie 4 A break of 1 minute between sets
Free Weights Zone Symbol F7

6

Bench press

6

powtórzenia* 12
serie 4 A break of 1 minute between sets
Free Weights Zone / Warm-Up Cool-Down Symbol F9/F11

7

Stability ball crunches

7

powtórzenia* 15
serie 3 A break of 1 minute between sets
Functional Training Zone Symbol M4

8

Walking up hill on a treadmill

8

powtórzenia* 25 minutes
serie 1 A break of 1 minute between sets
Cardio Zone Symbol C2

Ważne: plany treningowe sa ogólne, każdy może dostosowywać je do swoich potrzeb i możliwości.

Rozciąganie

Stay in each position for 30-60s breathing deeply and rhythmically.

1

Calf

Place your foot on the step so that the heel is out of it and press your heel into the ground.

2

Rear thigh

Cross your legs and bend your torso forward. Try to touch the ground with your hands.

3

Front thigh

Put your hand against the wall, and with your other hand, grab your foot and pull it to your buttock.

4

Inner thigh

Stand with your legs wide apart (80% of the maximum) and perform a deep forward bend.

5

Chest

On TRX (yellow and black tapes), grasp the handles and stand in a lunge position. Lean forward strongly and spread your arms sideways to shoulder height. Deepen the lunge position for a stronger effect.

6

Abdomen

In the "seal" position - lying on your abdomen, lift your body up as high as possible.

7

Buttocks

Sit with your legs straight and place your foot on the knee of the other leg. Bend your straight leg and pull it towards you.

8

Spine

Kneel on the ground on all fours and make repetitive movements pushing your spine upwards towards the ceiling and downwards. Do not lift your arms and legs off the ground.

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