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Jeroen de Bock

@debockj

7 years ago

Aardappelen rooien #caseih #joskin #hetzijndegelebollen #boerentrots

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Posted On: October 29th 2019, 02:47 pm

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Aardappelen rooien #caseih #joskin #hetzijndegelebollen #boerentrots

Comments (1)

benebrusselle

7 years ago

benebrusselle

Van hetzelfde hier. 😉

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BAKHAR NABIEVA | LEG & GLUTE GROWTH

Our main goal right now is to add more size to Bahar’s legs and glutes.

Personally, I think she already has great muscle development, but an athlete’s goals are an athlete’s goals! So we’re putting in the work to help her build even more muscle in her legs and glutes, and we’ll be sharing her training sessions with you.

The training program is relatively simple, with what I would call moderate volume.

Bahar currently trains legs three times per week.

Today’s workout:

1. Leg Press
2. Smith Machine Bulgarian Split Squats
3. Hip Thrusts — 2 sets total: 1 with a pause at the top and 1 with a resistance band around the thighs
4. Lying Hip Abductions (Gluteus Medius)

We’re currently doing 3 sets per exercise, except for hip thrusts, where we do only 2 sets in total.

We’re testing this training volume to see how well she recovers and progresses. If it turns out to be too high, we may reduce some exercises to 2 sets.

⸻

БАХАР НАБИЕВА | РОСТ НОГ И ЯГОДИЦ

Наша основная задача сейчас — добавить объёма ногам и ягодицам Бахар.

Лично я считаю, что её мышечные объёмы уже достаточно хороши, но желание спортсмена — есть желание спортсмена! Поэтому сейчас мы прикладываем все усилия, чтобы добиться ещё большего прогресса в развитии ног и ягодиц, и будем делиться с вами её тренировками.

Тренировочная программа достаточно простая, я бы сказал, со средним объёмом нагрузки.

Сейчас Бахар тренирует ноги три раза в неделю.

Сегодняшняя тренировка:

1. Жим ногами
2. Болгарские выпады в Смите
3. Ягодичный мост — всего 2 подхода: 1 с паузой в верхней точке и 1 с резинкой на бёдрах
4. Отведения ног лёжа на среднюю ягодичную мышцу

Пока мы выполняем по 3 подхода в каждом упражнении, кроме ягодичного моста, где суммарно всего 2 подхода.

Мы тестируем данный тренировочный объём и смотрим, как Бахар будет восстанавливаться и прогрессировать. Если объём окажется избыточным, возможно, в некоторых упражнениях мы перейдём на 2 подхода.

House always wins