TESTY I POMIARY

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Cześć!

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Zdajesz sobie sprawę, że za 16 tygodni Twoja forma będzie znacznie lepsza, niż jest obecnie?

Stanie się tak, jeśli:

w cały proces włożysz pracę i zaangażowanie.
Wykonasz wszystkie treningi
na każdym treningu popracujesz efektywnie. Nie ma to być “zajazd” tylko odpowiedni narastający bodziec
Wprowadzisz właściwe odżywianie
Zadbasz o regenerację

Zanim rzucisz się w wir pracy z programem Wszechstronne Ciało filar 3, warto wiedzieć z jakiego punktu startujesz, aby potem realnie ocenić efekty. Zrób zatem następujące pomiary i testy.

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Obwody ciała:

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Udo w najszerszym miejscu
Pas na wysokości pępka
Talia (najwęższy punkt)
Biceps
Klatka piersiowa (pod pachami)

Poza obwodami sprawdź masę ciała (najlepiej rano po toalecie i bez ubrań). Wszystko zanotuj. Dodatkowo zrób sobie zdjęcie w dobrym oświetleniu (np twarzą do okna a telefon na parapecie)w opiętym ubraniu lub w bieliźnie. Zdjęcie przodem, tyłem i bokiem w neutralnej postawie ciała.

Po zakończonym programie, pochwal się proszę swoimi efektami, bo jeśli się przyłożysz, to na pewno będą.

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Testy sprawnościowe

Jeśli chodzi o testy sprawnościowe to tym razem ich nie robimy. Plan treningowy jest wymagający i nastawiony na budowę siły i hipertrofii, więc nie chciałbym aby pojawiła się u Ciebie kontuzja już na początku, testując swoje aktualne maksy.

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Protip 1 – kontroluj regularnie masę ciała (może być nawet codziennie) i wyciągaj średnią. Chcemy, żeby masa ciała rosła, ale nie za szybko 🙂 0.5 kg tygodniowo w przypadku facetów i 200-300 gramów tygodniowo w przypadku kobiet, wydaje się optymalne. Oczywiście w pierwszych tygodniach waga może podskoczyć szybciej, a potem powinna się ustabilizować.

Protip 2 – nagrywaj się na treningu jeśli masz taką możliwość. Pozwoli Ci to kontrolować technikę. W razie czego zawsze możesz wrzucić film na grupę.

Protip 3 – notuj wyniki z każdego treningu tak, jak jest to opisane w programie w kolejnych lekcjach.

Protip 4 – na każdym kolejnym treningu staraj się zrobić coś lepiej, niż na poprzednim. Choćby o jedno powtórzenie, kilogram, większy zakres ruchu czy inną wersję ćwiczenia.

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