Тренировка для нижней части тела "НИЗ" Станислав Линдовер

TRAINING AND NUTRITION PROGRAMS: https://power.lindover.ru/ Link to bars - https://www.wildberries.ru/catalog/59... Yandex Zen https://zen.yandex.ru/lindover VKontakte: https://vk.com/id12712379 Telegram: https://t.me/lindover Instagram:   / lindoverstas   Telegram: https://t.me/lindover We perform all exercises for approximately 12 repetitions in 2 working approaches, until failure or a state close to it. The weight of the projectile is approximately 70% of 1RM. The volume of the training load can be changed by you up or down depending on recovery and load tolerance. The pace of execution is normal, the range of motion is full, but without relaxation of the target muscle group. The rest time between working approaches should be such that the next one can be performed without a significant reduction in the number of repetitions in the approach, with the same weight, and can reach 3-5 minutes. During the rest period, it is rational to start performing warm-up approaches for the next muscle group or add insert approaches for small muscles, provided that this does not negatively affect the quality of the main trained muscles. After cardio and joint warm-up, we perform: 1. Press - hanging spine flexion - 2 approaches of 20-25 repetitions. 2. Quadriceps. Squats in the Smith machine. 3. Biceps. Leg curls in the lying machine. 4. Quadriceps. Leg extension in the sitting machine. 5. Calves. Calf raises in the machine. 6. Glutes. High one-legged press in the machine. https://journals.lww.com/acsm-msse/fu...