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Es braucht viel Schweiß, Zeit und knallharte Disziplin im Training um einen athletischen Körper zu erreichen. Doch es würde einem etwas leichter fallen, wenn jemand Erfahrenes hinter einem steht und einen unterstützt. Diese Unterstützung bekommst Du hier in Form von Steve Cook IFBB Pro Men’s Physique Wettbewerber, Optimum Nutrition Athlet und Fitnessmodel sowie mit ShapeYOU Athlet und Fitnessmodel Felix Valentino. Die beiden Athleten werden Dich unter Ihre Fittiche nehmen, auf grundlegende Themen rundum Training und den Lifestyle eines Fitnessmodels eingehen und Dir zeigen wie Deine nächsten 12 Trainingswochen aussehen sollten.

Lerne von den Profis wie du Dein Training verbesserst um das maximale aus Dir herauszuholen.

Under the Wings Workout Series Day 7: Pause/Cardio

Cardio Training on rest day

“You don’t want to skip rest day.” However, when I am preparing for a competition I do some cardio on the Sundays. I can recommend an easy cardio workout with a target heard rate of 120 – 140 beats per minute. That way you are working out in the aerobic zone and you burn fat effectively.

HIIT on rest day for tough ones

However, if you are really tough you can also try HIIT (high-intensity interval training). HIIT is an exercise strategy alternating periods of short intense anaerobic exercise with less-intense recovery periods. After a short warm up you can start with an intense anaerobic exercise. Give all you got for 30 – 40 seconds. Which exercise you do is up to you – cycling, running or rowing. After the intense period you get 20 seconds rest during the less-intense recovery period. After that you restart with an intense anaerobic exercise. Your entire HIIT contains 5 to 10 of these circles.

Your cardiovascular system will go full speed and that way you can burn many calories. You probably have noticed that I told you about the aerobic zone and effectively fat burning. The HIIT is not that effective because you are working a lot harder to get just a little better result. However, the HIIT burns higher total calories and this is what it is about – this is how you can get a shredded look.

Tag 1
BRUST
GO
Tag 2
RÜCKEN
GO
Tag 3
PAUSE/CARDIO
GO
Tag 4
ARME
GO
Tag 5
SCHULTERN
GO
Tag 6
BEINE
GO
Tag 7
PAUSE/CARDIO
GO
 
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