Приступаем после того, как определили свой повторный максимум (ПМ)
Первая тренировка
1.Жим лежа (60% от 1 ПМ) – 1 разминочный подход + 3 рабочих по 5 повторений;
2а.Жим лежа узким хватом – разминочный + 3 рабочих по 5 повторений;
2б.Жим стоя – 1 разминочный + 3 рабочих.
Варианты 2а и 2б чередуем (на одной тренировке 2а, на другой 2б).
3. Подтягивания – 1 подход со своим весом на 7-8 повторов, 2 подход с доп.отягощением на 6-8 повторений, и последний сет со своим весом на максимум.
4. Тяга штанги в наклоне – 2 разминочных + 3 рабочих по 6-8 повторений.
Вторая тренировка
1. Жим лежа – 40% от 1 ПМ на 8 повторов, 55% на 5 повторений, 70%*1, 80%*1, 90%*1, 100%*1, новый рекорд. Ставя рекорд, оптимальное увеличение нагрузки 0,5-1 кг. Паузы между подходами около 5 мин.
2.Французский жим лежа – 2 разминочный + 3 рабочих по 8 повторов;
3. Подъем штанги на бицепс – 1 разминочный + 3 рабочих по 8 повторов.
Тренируемся в течение 16-18 недель 2 раза в неделю
Приступаем после того, как определили свой повторный максимум (ПМ)
Первая тренировка
1.Жим лежа (60% от 1 ПМ) – 1 разминочный подход + 3 рабочих по 5 повторений;
2а.Жим лежа узким хватом – разминочный + 3 рабочих по 5 повторений;
2б.Жим стоя – 1 разминочный + 3 рабочих.
Варианты 2а и 2б чередуем (на одной тренировке 2а, на другой 2б).
3. Подтягивания – 1 подход со своим весом на 7-8 повторов, 2 подход с доп.отягощением на 6-8 повторений, и последний сет со своим весом на максимум.
4. Тяга штанги в наклоне – 2 разминочных + 3 рабочих по 6-8 повторений.
Вторая тренировка
1. Жим лежа – 40% от 1 ПМ на 8 повторов, 55% на 5 повторений, 70%*1, 80%*1, 90%*1, 100%*1, новый рекорд. Ставя рекорд, оптимальное увеличение нагрузки 0,5-1 кг. Паузы между подходами около 5 мин.
2.Французский жим лежа – 2 разминочный + 3 рабочих по 8 повторов;
3. Подъем штанги на бицепс – 1 разминочный + 3 рабочих по 8 повторов.
Тренируемся в течение 16-18 недель 2 раза в неделю
The next bit isn’t clear, but Durov reportedly claimed that his resignation, dated March 21st, was an April Fools’ prank. TechCrunch implies that it was a matter of principle, but it’s hard to be clear on the wheres, whos and whys. Similarly, on April 17th, the Moscow Times quoted Durov as saying that he quit the company after being pressured to reveal account details about Ukrainians protesting the then-president Viktor Yanukovych. Given the pro-privacy stance of the platform, it’s taken as a given that it’ll be used for a number of reasons, not all of them good. And Telegram has been attached to a fair few scandals related to terrorism, sexual exploitation and crime. Back in 2015, Vox described Telegram as “ISIS’ app of choice,” saying that the platform’s real use is the ability to use channels to distribute material to large groups at once. Telegram has acted to remove public channels affiliated with terrorism, but Pavel Durov reiterated that he had no business snooping on private conversations. Since January 2022, the SC has received a total of 47 complaints and enquiries on illegal investment schemes promoted through Telegram. These fraudulent schemes offer non-existent investment opportunities, promising very attractive and risk-free returns within a short span of time. They commonly offer unrealistic returns of as high as 1,000% within 24 hours or even within a few hours. Telegram does offer end-to-end encrypted communications through Secret Chats, but this is not the default setting. Standard conversations use the MTProto method, enabling server-client encryption but with them stored on the server for ease-of-access. This makes using Telegram across multiple devices simple, but also means that the regular Telegram chats you’re having with folks are not as secure as you may believe. Either way, Durov says that he withdrew his resignation but that he was ousted from his company anyway. Subsequently, control of the company was reportedly handed to oligarchs Alisher Usmanov and Igor Sechin, both allegedly close associates of Russian leader Vladimir Putin.
from ar
