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Total Body Transformation Workout: тренировка для всего тела с Бобом Харпером

Total Body Transformation Workout: тренировка для всего тела с Бобом Харпером

Известный американский тренер Боб Харпер предлагает вам аэробно-силовую программу Total Body Transformation Workout. Тренировка полностью оправдывает свое название — вы действительно тотально измените свое тело.

Программа Total Body Transformation Workout подойдет тем, кто физически готов к напряженному силовому тренингу, который будет выполняться на фоне высокого пульса. Но результат не заставит себя ждать, ваше тело действительно преобразится от этой тренировки Боба Харпера.

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Bob Harper - Total Body Transformation Workout

О программе Total Body Transformation Workout

Total Body Transformation — жиросжигающий тренинг, который поможет вам похудеть и создать рельеф тела. Это одна из самых интенсивных программ Боба, которая подойдет действительно подготовленным людям и тем, кто не страшится силовой работы с гантелями. Боб Харпер известен как тренер The Biggest Loser, популярного проекта в Америке для желающих сбросить лишний вес.

Фитнес-курс состоит из двух тренировок. Первая длится 60 минут, вторая — 15 минут. Вторая подойдет тем, кто не готов уделять много времени занятиям. Всего лишь за 15 минут вы успеете проработать все мышцы и затратить большое количество энергии. Но если вы хотите получить реально фантастический результат, то занимайтесь по часовому тренингу. Для программы вам нужны будут гантели. Вес выбирайте в зависимости от вашей физической подготовки, но помните, что Боб предлагает большое количество упражнений на руки. На первое время ограничьтесь малыми весами.

Программа сочетает в себе аэробную и силовую нагрузку. Вы будете качать мышцы с гантелями и выполнять разнообразные прыжки для повышения пульса. Боб Харпер выбирает классические упражнения, но модифицирует их до максимальной сложности. Например, вы будете делать не обычные отжимания, а отжимания по кругу. Также тренер используют удачные комбинации упражнений, позволяющие активно задействовать как верхнюю, так и нижнюю часть тела.

Боб Харпер для всего тела

Плюсы программы:

  1. Это взрывное сочетание силового и аэробного тренинга. За час можно сжечь 600-700 ккал.
  2. Программы с Бобом Харпером — это разнообразие. Тем, кто давно тренируется с Джиллиан Майклс, хочется новых впечатлений и тогда Total Body Transformation становится идеальным решением.
  3. В этой тренировке задействуются абсолютно все ваши мышцы. Классические упражнения оптимизируются до максимально сложных вариантов.
  4. Видеотренировка хорошо смонтирована, идет удобный отсчет времени и прописывается, какое конкретно упражнения вы сейчас делаете.
  5. Для тех, у кого немного времени, может заниматься по 15минутной тренировке, в которой предлагается бешеный интенсив за короткий промежуток времени.
  6. Есть еще одна особенность выполнения упражнений у тренера: в конце каждого подхода вы должны застыть в одном положении в точке высшего напряжения мышц. Таким образом, достигается максимальная работа мышц.
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Минусы программы:

  1. Тренировка подходит далеко не всем. Сложность программы выше, чем у Джиллиан Майклс и тем более, чем у Синди Кроуфорд.
  2. Боб предлагает много упражнений на бицепсы, трицепсы, грудь, плечи. Тем, кто боится ярко выраженных мышц на руках, возможно, стоит выбрать другую тренировку.
  3. В программе не так много упражнений на проработку верхнего и нижнего пресса.
  4. Нет русского перевода видеотренировки. Боб Харпер дает много комментариев по технике правильных движений, поэтому минимальные знания английского языка все же необходимы.

Отзыв на программу Total Body Transformation от Боба Харпера:

Personal
Training
Reinvented

The first online gym in the world that coaches your form 7 days a week for only $49.50 a month. Use code ATGHOLIDAY for 50% off the first month.

Featured on Joe Rogan 👉 Watch Video

Squat

punch

Track runner with a button head down in a starting positionMan swinging his leg back preparing to kick a soccer ball on a grassy fieldMan running while smilingBen Patrick in the air about to dunkMan dribbling ball on the right wing of the court with a defender staring him downFemale holding male on top of her shouldersSnowboard in the middle of a thin rail

Do what you love, without pain

Then become a world class athlete

Don’t take our word for it

Here are just some of the success stories we get daily.

We keep track of every win that comes in.

In fact, we have the most verifiable knee success stories on the planet.

and counting.

Featured on Joe Rogan

programs

One low price for all our current and future programs.

Ben Patrick doing an ATG split squat exercise

Bodyweight
& knee focused

Progressively adding weight

Dense Strength

FUll body
with
weights

Standards

Membership Features

You get everything for $49.50 a month and this price will never go up.

Screenshot from TrueCoach App exercises screen

TrueCoach App

Track workouts and send in your form for coaching

Member’s Area

Access all content through an easy to use member web app

Screenshot of member's content area

Still not convinced?

Here are some expert opinions about our training system.

Coach Keegan Smith doing an ATG split squat exercise

"Ben has achieved more results with knees than any person in strength history."

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Keegan Smith Strength Coach

keeganreal

Doctor Shante Cofield performing a barbell press-up exercise

"If you're looking for a better way to help your clients who have knee pain, his programming is the answer!"

Shante Cofield PHYSICAL THERAPIST

themovementmaestro

NFL Champion Daniel Sorensen celebrates the Kansas City Chiefs victory holding a trophy.

"Tore 2 ligaments in my knee. Found @kneesovertoesguy on Instagram and immediately saw results since DAY 1. It works!"

Daniel Sorensen NFL Player

dannysorensen49

We get it, this is probably unlike any program you’ve seen before.
So we want to answer all the questions you may have.

Why Knees Over Toes?

. the majority of the world has been scared away from strengthening this quality in exercise, because a 1978 Duke University study determined that there is more pressure on your knees when they go over your toes. NO DUH!

The result = knee surgeries and knee replacements going up 10X per capita since then, and now determined to be at epidemic levels, with 790,000 knee replacements last year.

What are the 10 ATG Principles?

1. Build From The Ground Up. Ankles to knees, knees to hips, hips to shoulders… building in this order makes the most bulletproof body according to gravity, yet no previous system has ever actually programmed its volume accordingly. How do you find out your true athleticism and bulletproofing potential if you build out of balance from your natural design?

The more we build from the top down, the more pain and injuries we accumulate and the more gravity-bound we become. The more we build from the ground up, the more we free ourselves of pains and injuries, the more athletic we get, and the longer we live with a high quality of life. Let’s look at the first two steps of Knee Ability Zero.

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What programs do you offer?

Here is what Ben has to say about his programs:

At ATG we don’t address conditions. Conditions have their place but we believe the human body was designed correctly, and our role in the system is helping you travel a route of improving your pain-free ABILITIES.

While we are known for knees, we are actually a full body fitness system.

Zero, Dense, and Standards follow the same schedule:

M-W-F Lower

Tues-Thurs Upper and Mobility

You can learn the entire system on the site from Day 1, and we use an app to coach your form and answer your questions under 24 hours, 7 days a week.

The route from Knee Ability Zero to Dense Strength to Standards is entirely SCALABLE so that everyone can do every movement, regardless of your current ability!

Watch this video to give you more understanding: WHY Knee Ability Zero to Dense Strength to Standards — YouTube

Best results have been seen by doing 12 weeks of each program in exact sequence from Zero to Dense to Standards, and each program does address your full body and mobility — not just your knees. In fact, many other parts of your body relate TO your knees and are strategically addressed and progressed as you go through.

Knee Ability Zero is the only “optional” step. Yes, I do 12 weeks of bodyweight-only training myself each year, but I understand if someone is in a sport requiring extreme muscle mass and strength and simply does not want to do the bodyweight phase.

Above all, my purpose is to guide YOU to YOUR goals, and you can absolutely progress at your own pace.

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NEW PROGRAM — ATG ESSENTIALS

Ben recently released a program called ATG Essentials. He says this about it:

Knee Ability Zero, Dense Strength, and Standards are strategic programs. They capture everything I did to bulletproof my body over the last 10 years. I will continue polishing these programs as long as I live.

But I think we can make a separate, non-conflicting program, which makes ATG the SIMPLEST it’s ever been to apply:

ATG Essentials

ATG Essentials is my simplest program ever: Sled (or Deadmill) followed by 2 exercises to correct modern human deficiencies. Every single movement scales to any level.

The schedule is:

Monday/Thursday: Lower Body
Tuesday/Friday: Upper Body
Wednesday/Saturday: Flexibility

There are 12 sessions, so every workout is different for 2 weeks.

With gyms opening back up, this program makes it a heck of a lot easier to master perfect form, since I’m only asking to see two exercises for perfect form coaching.

The volume actually scales from as little as 3 sets per exercise (what my mom does) to as much as 10 sets per exercise (what I do), which was the most successful programming style of Charles Poliquin, who trained the most gold medalists in Olympic history.

We all have man-made issues… but we CAN correct them!

Yours in Solutions,
Ben

What equipment is needed for the programs?

For the first program, Knee Ability Zero, no equipment is needed. Body weight only. And you may do the exercises in your home or any other location.As you progress, you will need some equipment. Here is Ben's article showing what equipment is needed with each program, and where to get it: Equipment by Program! Overview | by Kneesovertoesguy

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If you do not have a piece of equipment available, the ATG Coaches are very resourceful and can give you alternative equipment ideas.

What is the length of each ATG workout session? Can I do ATG while on another athletic program?

Ben understands that many members will have their own athletic programs that they are doing, such as bodybuilding, or specific athletic coaching for basketball, baseball, soccer etc., with their team trainers.

He has this to say about combining your program with the ATG program:"Fortunately my sessions range from 20-30 minutes and will hit the missing links to get you even more gains out of your existing training!"

Knee Ability Zero is 3 sessions per week (M, W, F) with optional upper body, cardio, and flexibility on off days. The days you do the 3 sessions can be changed by you to fit your schedule.

Dense Strength is 5 days per week (M-F), but the sessions are short. There also, you may modify which days you do the 5 sessions, to fit your personal training schedule.

Standards Program is 3 sessions per week (M, W, F) with optional Flexibility Standards workouts on off days.

How much does your program cost?

The program costs $49.50 per month. It's a monthly recurring subscription service which you can cancel at ANY time. We currently have a discount coupon which gives you 50% off the first month. The coupon code is ATGHOLIDAY. The coupon page comes after the payment information page.

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