How to green interval training …

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How to Green | Interval training number 2: the second life of home cardiovascular machines

As we promised, after the first we publish the second complex for interval training. This time in exercises …

As we promised, after the first we publish the second complex for interval training. This time in the exercises we will use the treadmill (if you are visiting a fitness club) or a home exercise bike. It is no secret that many have bought a simulator once used a couple of times, and now stands in the corner, hung with clothes. It is time to move the clothes into the closet, wipe the dust off the machine and bring your body into shape with it. A regular expert How to Green and a professional fitness trainer 19 just came up with an excellent set of exercises specifically for the exercise bike.

Block number rest

Recall that in the interval training alternate blocks of high and low intensity. This has a powerful metabolic effect: the metabolic processes in the body are accelerated, and you quickly lose weight. To control the intensity of your activity, you will need any heart rate monitor to track your heart rate. For example, Apple Watch. On the cardiovascular machine, we can increase the intensity either by increasing the resistance to movement (increasing the angle of inclination on the treadmill or the resistance to the rotation of the pedals on the exercise bike) or by accelerating the speed of movement. In our complex we will use both of these options. During the exercise, carefully monitor your health, breathe evenly and rhythmically. If you feel unwell, immediately reduce the intensity. If you forgot or do not know how to calculate your HRmax, look here.

Interval training on the exercise bike

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Warm up

Put on the simulator light resistance and rotate the pedals at an average speed for 5 minutes. Keep the heart rate within 60–70% of heart rate max.

Block number 1: slight acceleration

Slightly increase the speed of rotation of the pedals so that the heart rate is within 70–80% of HR max. Accelerate for 3 minutes.

Block number 2: rest

Rotate the pedals at an average speed for 3 minutes. Keep the heart rate within 60–70% of heart rate max.

Block number 3: acceleration

Rotate the pedals as quickly as possible for 1 minute. Keep the heart rate within 80–90% of heart rate max.

Block number girls bodybuilding sex 4: rest

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Rotate the pedals at an average speed for 3 minutes. Keep the heart rate within 60–70% of heart rate max.

Block number 5: riding uphill

Slightly increase the resistance on the exercise bike as if you were going uphill. The rate of rotation of the pedals will be a little slower. Keep the heart rate within 70–80% of HR max. Perform the exercise for 3 minutes.

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Block number 6: rest

Return the resistance of the simulator to the “easy” mode. Rotate the pedals at an average NATURAL BODYBUILDING – HOW TO START WITHOUT STEROIDS – Blue Mountain Spring Water speed for 3 minutes. Keep the heart rate within 60–70% of heart rate max.

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Block number 7: a steep climb

Increase resistance so that a slight burning sensation appears in the muscles during rotation. Imagine that you are going to a steep hill. Keep the heart rate within 80-90% of HR max. Perform a “lift” for 1 minute.

Block number 8: rest

Return the resistance of the simulator to the “easy” mode. Rotate the pedals at medium speed for 5 minutes. Gradually, the heart rate should decrease.

After completing this workout, perform a set of stretching.

Interval training on a treadmill

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Warm up

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Angle of elevation 0 °. Step at a speed of 6–6.5 km / h for 5 minutes. Keep the heart rate within 60–70% of heart rate max.

Block number 1: easy running

Increase the treadmill speed to 7–8 km / h and go on a run so that the pulse is in the zone of 70–80% of HR max. Try to run silently (the landing should be soft). Run for 3 minutes.

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Block number 2: rest

Reduce the track speed to 6.5 km / h and go to step. Keep the heart rate within 60–70% of heart rate max. Step for 3 minutes.

Block number 3: acceleration

Gradually increase the speed of the track until your heart rate accelerates to 80–90% of HR max. Try to hold out for 3 minutes. Breathe smoothly and rhythmically. If breathing becomes unsuccessful, reduce the speed of the track.

Block number 4: rest

Reduce the track speed to 6.5 km / h and go to step. Step for 3 minutes. Gradually, the heart rate should be in the range of 60-70% of the HRmax.

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Block number 5: go uphill

60–70% heart rate

Gradually increase the tilt angle of the treadmill until your heart rate is in the range of 70–80% of HRmax. Breathe smoothly and rhythmically. Step for 3 minutes.

Block number 6: rest

Reduce the tilt angle of the treadmill to 0 °. Step for 3 minutes. Gradually, the heart rate should be in the range of 60-70% of the HRmax.

Block number 7: a steep climb

Gradually increase the tilt angle of the treadmill until your pulse is in the range of 80–90% of HR max. Breathe smoothly and rhythmically. Step for 3 minutes. Perhaps there will be a burning sensation in the muscles.

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heart rate Block

Reduce the tilt angle of the treadmill to 0 °. Reduce treadmill speed to 6 km / h. Step for 5 minutes. Gradually, the heart rate should decrease.

After completing this workout, perform a set of stretching.

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In order to make your classes more effective, try to stick to a fractional (6-time) supply. This method of nutrition in itself is very powerfully accelerates metabolic processes, and in combination with interval bodybuilder motivation training, its action is enhanced. The rules are very simple: everything that you eat at 1 meal should fit on a saucer (only green, non-starchy vegetables can be eaten as much as you want). At the same time there Natural Bodybuilding – Bodybuilding World is preferably every 2 hours (8:00, 10:00, 12:00, 14:00, 16:00, 18:00). Meals should not be missed. An important advantage of this type of nutrition is the complete lack of hunger. Follow our recommendations and meet the summer in great physical shape!

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