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Create: 2024-03-21 Update: 2024-04-30 03:19:29

Как распределить по дням тренировки на разные группы мышц?

На этот вопрос, на самом деле, ответить довольно сложно. Потому что зависит от очень многих факторов - стажа тренировок, отстающих мышц, количества тренировок в неделю.

Для начинающих - самый правильный вариант это total body, то есть все основные группы мышц на одной тренировке и таких тренировок 2-3 в неделю.

Для продвинутых есть такие популярные «группировки» как грудь/ бицепс, спина/ трицепс, ноги/ плечи или отдельно ноги, отдельно плечи, но, опять же, это не железное правило.

По опыту, при 4 тренировках в неделю, очень хорошо работает разделение нагрузки на верхнюю и нижнюю часть тела. Чередуем - один день верх, второй - низ и тд.

И пользуясь случаем, хочу в 1000 раз напомнить товарищам мужчинам, что ноги делать НАДО и РЕГУЛЯРНО, а не только жим лежа и бицепс. А товарищам женщинам, что без сильных мышц спины красивых ягодиц - не будет, так что верх тоже делать не забываем.

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Как распределить по дням тренировки на разные группы мышц?

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