Training exercises and regimes

Training 1,1 / bicycle - 15 minutes 2 / hack squats (feet high on a base, deep) - 4x15-20  3 / lying leg curls - 4x15  4 / dead lift with straight legs - 4x15

After each series resting place 10x lunges on each leg.  5 / exercise bike - 20 minutes (intervals - 5 minutes conversion of heavy, light 10 minutes, 5 minutes heavy)

Training 2 1 / bicycle - 20 minutes (after 5 minutes of alternating light and heavy gear)  2 / belly - supersets - the belly of the machine 4x6-8 (with heavy weight) + snapping knee to the chest while sitting on the bench - 4x15  3 / bicycle - 20 minutes (intervals)  4 / outputs on a box with weights in hand - 4x15 on each leg  5 / exercise bike - 20 minutes (intervals) , read more

Practice 3 1 / bicycle - 20 minutes (after 5 min intervals alternating heavy and light transmission)  2 / supersets - standing leg curls 4x15 + dead lift with straight legs 4x15  3 / supersets - leg extension lying leg curls 4x15 + 4x15  4 / lunges with dumbbells in hand 4x12 on each leg  5 / exercise bike - 20 minutes (interval)

Training 4 1 / bicycle 20 minutes (intervals after 5-minutes of alternating light and heavy gear)  2 / belly - supersets - crunches, leg lifts 4x15 + 4x12 in visu-15  3 / bicycle - 20 minutes (interval)  4 / supersets - 4x12 lunges with dumbbell on each leg + deadlift with straight legs 4x12-1


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