216 lines
7.7 KiB
HTML
216 lines
7.7 KiB
HTML
<!DOCTYPE html>
|
||
<html lang="ru">
|
||
<head>
|
||
<meta charset="utf-8">
|
||
<meta name="viewport" content="width=device-width">
|
||
<title>Dhaverd</title>
|
||
<link href="src/styles/style.css?v=01000028" rel="stylesheet" media="screen" />
|
||
<link rel="stylesheet" href="src/styles/styleMobile.css?v=01000028" media="handheld,only screen and (max-device-width:480px)" />
|
||
<link rel="icon" href="src/img/favicon.ico">
|
||
<script src="https://ajax.googleapis.com/ajax/libs/jquery/3.5.1/jquery.min.js"></script>
|
||
</head>
|
||
<body id="main">
|
||
<header id="header" class="default">
|
||
<div>
|
||
<a href="index.html"><img class="header-img" src="src/img/dhaverd2.png"></a>
|
||
</div>
|
||
</header>
|
||
<main>
|
||
<section class="side-bar">
|
||
<p class="mainp"><a class="side-href" href="index.html">Главная</a></p>
|
||
<p class="gitea"><a class="side-href" href="http:\\176.114.129.4:3000">Gitea</a></p>
|
||
<p class="servers"><a class="side-href" href="servers.html">Сервера</a></p>
|
||
<p class="mychat"><a class="side-href" href="mychat.html">MyChat</a></p>
|
||
<p class="workout-area"><a class="side-href" href="workout.html">Программа тренировок</a></p>
|
||
</section>
|
||
<section class="main-content" id="main-content">
|
||
<h1 class="page-title">Программа тренировок</h1>
|
||
<table class="workout-table">
|
||
<tr>
|
||
<td class="table-head" colspan="5"><b>Вторник: Грудь. Бицепсы. Пресс.</b></td>
|
||
</tr>
|
||
<tr class="odd">
|
||
<td class="exercise-head" id="exercise-head"><strong>Упражнение</strong></td>
|
||
<td class="muscle-group-head" id="muscle-group-head"><strong>Группа мышц</strong></td>
|
||
<td class="count-head" id="count-head"><strong>Время/подходы</strong></td>
|
||
<td class="leha" id="leha"><strong>Леха</strong></td>
|
||
<td class="plov" id="plov"><strong>Павел</strong></td>
|
||
</tr>
|
||
<tr>
|
||
<td class="exercise">Разминка</td>
|
||
<td class="muscle-group">Общее</td>
|
||
<td class="count">2 минут</td>
|
||
<td class="l-prim">-</td>
|
||
<td class="p-prim">-</td>
|
||
</tr>
|
||
<tr class="odd">
|
||
<td class="exercise">Бегит</td>
|
||
<td class="muscle-group">Кардио</td>
|
||
<td class="count">30 минут</td>
|
||
<td class="l-prim">-</td>
|
||
<td class="p-prim">-</td>
|
||
</tr>
|
||
<tr>
|
||
<td class="exercise">Жим лежа</td>
|
||
<td class="muscle-group">Грудь</td>
|
||
<td class="count">3x10</td>
|
||
<td class="l-prim">15кг</td>
|
||
<td class="p-prim">15кг</td>
|
||
</tr>
|
||
<tr class="odd">
|
||
<td class="exercise">Разводка гантелей лежа</td>
|
||
<td class="muscle-group">Грудь</td>
|
||
<td class="count">3x10</td>
|
||
<td class="l-prim">7кг</td>
|
||
<td class="p-prim">8кг</td>
|
||
</tr>
|
||
<tr>
|
||
<td class="exercise">Сгибания с гантелями на бицепс</td>
|
||
<td class="muscle-group">Бицепсы</td>
|
||
<td class="count">3x10</td>
|
||
<td class="l-prim">7кг</td>
|
||
<td class="p-prim">8кг</td>
|
||
</tr>
|
||
<tr class="odd">
|
||
<td class="exercise">Нижний блок</td>
|
||
<td class="muscle-group">Бицепсы</td>
|
||
<td class="count">3x10</td>
|
||
<td class="l-prim">(?)</td>
|
||
<td class="p-prim">20кг</td>
|
||
</tr>
|
||
<tr>
|
||
<td class="exercise">Пресс</td>
|
||
<td class="muscle-group">Пресс</td>
|
||
<td class="count">3x10</td>
|
||
<td class="l-prim">-</td>
|
||
<td class="p-prim">-</td>
|
||
</tr>
|
||
<tr class="odd">
|
||
<td class="exercise">Подъем ног в висе</td>
|
||
<td class="muscle-group">Пресс</td>
|
||
<td class="count">3x10</td>
|
||
<td class="l-prim">-</td>
|
||
<td class="p-prim">-</td>
|
||
</tr>
|
||
<tr>
|
||
<td class="table-head" colspan="5"><b>Четверг: Плечи. Трицепсы.</b></td>
|
||
</tr>
|
||
<tr class="odd">
|
||
<td class="exercise">Разминка</td>
|
||
<td class="muscle-group">Общее</td>
|
||
<td class="count">2 минут</td>
|
||
<td class="l-prim">-</td>
|
||
<td class="p-prim">-</td>
|
||
</tr>
|
||
<tr>
|
||
<td class="exercise">Бегит</td>
|
||
<td class="muscle-group">Кардио</td>
|
||
<td class="count">30 минут</td>
|
||
<td class="l-prim">-</td>
|
||
<td class="p-prim">-</td>
|
||
</tr>
|
||
<tr class="odd">
|
||
<td class="exercise">Гантели перед собой</td>
|
||
<td class="muscle-group">Плечи/трицепсы</td>
|
||
<td class="count">3x10</td>
|
||
<td class="l-prim">(?)</td>
|
||
<td class="p-prim">6кг(?)</td>
|
||
</tr>
|
||
<tr>
|
||
<td class="exercise">Подъем гантелей в стороны</td>
|
||
<td class="muscle-group">Плечи</td>
|
||
<td class="count">3x10</td>
|
||
<td class="l-prim">(?)</td>
|
||
<td class="p-prim">(?)</td>
|
||
</tr>
|
||
<tr class="odd">
|
||
<td class="exercise">Разводка гантелей в наклоне</td>
|
||
<td class="muscle-group">Плечи</td>
|
||
<td class="count">3x10</td>
|
||
<td class="l-prim">(?)</td>
|
||
<td class="p-prim">(?)</td>
|
||
</tr>
|
||
<tr>
|
||
<td class="exercise">Французский жим</td>
|
||
<td class="muscle-group">Трицепсы</td>
|
||
<td class="count">3x10</td>
|
||
<td class="l-prim">(?)</td>
|
||
<td class="p-prim">(?)</td>
|
||
</tr>
|
||
<tr class="odd">
|
||
<td class="exercise">Брусья</td>
|
||
<td class="muscle-group">Трицепсы</td>
|
||
<td class="count">3x10</td>
|
||
<td class="l-prim">-</td>
|
||
<td class="p-prim">-</td>
|
||
</tr>
|
||
<tr>
|
||
<td class="table-head" colspan="5"><b>Суббота: Спина. Ноги.</b></td>
|
||
</tr>
|
||
<tr class="odd">
|
||
<td class="exercise">Разминка</td>
|
||
<td class="muscle-group">Общее</td>
|
||
<td class="count">2 минут</td>
|
||
<td class="l-prim">-</td>
|
||
<td class="p-prim">-</td>
|
||
</tr>
|
||
<tr>
|
||
<td class="exercise">Бегит</td>
|
||
<td class="muscle-group">Кардио</td>
|
||
<td class="count">30 минут</td>
|
||
<td class="l-prim">-</td>
|
||
<td class="p-prim">-</td>
|
||
</tr>
|
||
<tr class="odd">
|
||
<td class="exercise">Верхний блок</td>
|
||
<td class="muscle-group">Спина</td>
|
||
<td class="count">3x10</td>
|
||
<td class="l-prim">(?)</td>
|
||
<td class="p-prim">(?)</td>
|
||
</tr>
|
||
<tr>
|
||
<td class="exercise">Гиперэкстензия</td>
|
||
<td class="muscle-group">Спина</td>
|
||
<td class="count">3x10</td>
|
||
<td class="l-prim">0кг</td>
|
||
<td class="p-prim">0кг</td>
|
||
</tr>
|
||
<tr class="odd">
|
||
<td class="exercise">Присяд со штангой</td>
|
||
<td class="muscle-group">Ноги</td>
|
||
<td class="count">3x10</td>
|
||
<td class="l-prim">20кг</td>
|
||
<td class="p-prim">20кг</td>
|
||
</tr>
|
||
<tr>
|
||
<td class="exercise">Жим ногами</td>
|
||
<td class="muscle-group">Ноги</td>
|
||
<td class="count">3x10</td>
|
||
<td class="l-prim">50кг</td>
|
||
<td class="p-prim">50кг</td>
|
||
</tr>
|
||
<tr class="odd">
|
||
<td class="exercise">Сгибание ног на тренажере</td>
|
||
<td class="muscle-group">Ноги</td>
|
||
<td class="count">3x10</td>
|
||
<td class="l-prim">(?)</td>
|
||
<td class="p-prim">(?)</td>
|
||
</tr>
|
||
<tr>
|
||
<td class="exercise">Разгибание ног на тренажере</td>
|
||
<td class="muscle-group">Ноги</td>
|
||
<td class="count">3x10</td>
|
||
<td class="l-prim">(?)</td>
|
||
<td class="p-prim">(?)</td>
|
||
</tr>
|
||
</table>
|
||
</section>
|
||
</main>
|
||
<footer>
|
||
<section>
|
||
<p id="footer">® Dhaverd 2022</p>
|
||
</section>
|
||
</footer>
|
||
</body>
|
||
<script src="src/scripts/index.js"></script>
|
||
</html> |