[{"data":1,"prerenderedAt":-1},["ShallowReactive",2],{"program-split-4-zhenshchinam":3,"seo-meta:\u002Fprograms\u002Fsplit-4\u002Fzhenshchinam":387,"tips:\u002Fprograms\u002Fsplit-4\u002Fzhenshchinam":394},{"slug":4,"title":5,"category":6,"subtitle":7,"level":8,"days_per_week":9,"goal":10,"equipment_summary":11,"days_count":12,"exercises_count":13,"variants":14,"variant":23,"sex":20,"accent":24,"accent_note_html":24,"accent_changes":25,"accents":26,"default_goal":43,"rest_sec_by_goal":44,"intro_html":54,"article_html":55,"faq":56,"h1":24,"days":69},"split-4","Четырёхдневный сплит","split","Ягодицы \u002F спина \u002F квадрицепсы \u002F верх — четыре тренировки для женщин","Средний","4","Масса","Штанга, гантели, тренажёры",4,21,[15,19],{"sex":16,"label":17,"path":18},"muzhchinam","мужчин","\u002Fprograms\u002Fsplit-4\u002Fmuzhchinam",{"sex":20,"label":21,"path":22},"zhenshchinam","женщин","\u002Fprograms\u002Fsplit-4\u002Fzhenshchinam","female",null,[],[27,31,35,39],{"slug":28,"label":29,"phrase":30},"yagoditsy","Ягодицы","на ягодицы",{"slug":32,"label":33,"phrase":34},"bitseps-bedra","Бицепс бедра","на бицепс бедра",{"slug":36,"label":37,"phrase":38},"press","Пресс","на пресс",{"slug":40,"label":41,"phrase":42},"srednyaya-delta","Средняя дельта","на среднюю дельту","mass",{"loss":45,"mass":48,"strength":51},[46,47],45,60,[49,50],90,120,[52,53],150,180,"\u003Cp>Женский четырёхдневный сплит разносит низ тела на две отдельные тренировки: день ягодиц с задней поверхностью бедра и день квадрицепсов с икрами. Верх делится на день спины с руками и день груди, плеч и кора.\u003C\u002Fp>","\u003Ch2>Чем этот вариант отличается\u003C\u002Fh2>\n\u003Cp>Два дня низа вместо одного — главное отличие от мужской раскладки. Ягодицы получают полноценную тренировку с базовым движением, румынской тягой и изоляцией, а квадрицепсы и приводящие работают отдельно, через два-три дня, и не мешают друг другу восстанавливаться.\u003C\u002Fp>\n\u003Cp>Это же и главное преимущество схемы: на трёхдневном сплите ягодицы и передняя поверхность бедра делят одну тренировку, и вторая половина всегда достаётся уставшему телу.\u003C\u002Fp>\n\n\u003Ch2>Как ставить два дня низа\u003C\u002Fh2>\n\u003Cp>Между ними должен быть хотя бы один день с верхом тела или отдыхом. Ягодицы участвуют в приседе, а квадрицепс — в мостике и выпадах, поэтому полностью развести их нагрузку нельзя, и сутки отдыха обязательны.\u003C\u002Fp>\n\u003Ctable>\n  \u003Cthead>\u003Ctr>\u003Cth>Раскладка\u003C\u002Fth>\u003Cth>Комментарий\u003C\u002Fth>\u003C\u002Ftr>\u003C\u002Fthead>\n  \u003Ctbody>\n    \u003Ctr>\u003Ctd>Пн ягодицы, Вт спина, Чт квадрицепсы, Пт верх\u003C\u002Ftd>\u003Ctd>Основной вариант: между днями низа два дня\u003C\u002Ftd>\u003C\u002Ftr>\n    \u003Ctr>\u003Ctd>Пн ягодицы, Ср квадрицепсы, Пт спина, Сб верх\u003C\u002Ftd>\u003Ctd>Если низ важнее и хочется его в начале недели\u003C\u002Ftd>\u003C\u002Ftr>\n    \u003Ctr>\u003Ctd>Через день по кругу\u003C\u002Ftd>\u003Ctd>Мягче по восстановлению, неделя не совпадает с календарём\u003C\u002Ftd>\u003C\u002Ftr>\n  \u003C\u002Ftbody>\n\u003C\u002Ftable>\n\n\u003Ch2>Про вес и повторы\u003C\u002Fh2>\n\u003Cp>Два дня низа дают соблазн работать в высоком числе повторов «на жжение». Ягодицы растут от нагрузки: 10–12 повторов с весом, который действительно тяжело поднять, дают им больше, чем 25 повторов с лёгким.\u003C\u002Fp>\n\u003Cp>Выбор цели «похудение» в конструкторе поднимает число повторов, но не отменяет правила: вес должен быть таким, чтобы последние два повтора давались с усилием.\u003C\u002Fp>\n\n\u003Ch2>Тренировки и цикл\u003C\u002Fh2>\n\u003Cp>В первые дни цикла удобно поменять местами день низа и день верха: тяжёлая работа сдвинется, а неделя останется полной. Снижение веса на 20–30% в этот период — норма, а не уступка.\u003C\u002Fp>\n\n\u003Ch2>Когда переходить дальше\u003C\u002Fh2>\n\u003Cp>Четырёх дней хватает надолго. \u003Ca href=\"\u002Fprograms\u002Fsplit-5\u002Fzhenshchinam\">Пятидневная схема\u003C\u002Fa> нужна, когда хочется отдельный день под заднюю поверхность бедра и кор, а объёма четырёх тренировок перестаёт хватать.\u003C\u002Fp>",[57,60,63,66],{"q":58,"a":59},"Можно ли поставить два дня низа подряд?","Лучше нет: ягодицы работают в приседе, а квадрицепс в мостике и выпадах, полностью развести нагрузку не получится. Между днями низа нужен хотя бы один день верха или отдыха.",{"q":61,"a":62},"Зачем отдельный день на квадрицепсы?","Иначе они всегда достаются уставшему телу — после работы на ягодицы. Отдельный день даёт передней поверхности бедра свежие силы и свою форму.",{"q":64,"a":65},"Не будет ли слишком много ног?","Это две разные зоны, а не две одинаковые тренировки. Каждая мышца всё равно получает прямую работу раз в неделю.",{"q":67,"a":68},"Почему грудь и плечи в одном дне?","Передняя дельта работает во всех жимах на грудь, поэтому объединять их логично. Разносить по разным дням стоит только при пятидневной схеме.",[70,152,225,299],{"key":71,"title":72,"slots":73},"day-1","День 1 · Ягодицы и бицепс бедра",[74,94,108,122,134],{"exercise_id":75,"slug":76,"name":77,"images":78,"type":80,"kind":81,"target":28,"muscles":82,"reps":85,"unit":86,"sets":12,"dosage_by_goal":87,"swappable":93},"678d41ba05683e7d70c7ab73","yagodichnyy-mostik-so-shtangoy","ягодичный мостик со штангой",[79],"\u002Fexercise-gifs\u002FBarbell-Hip-Thrust.gif","тренажёрка","compound",[83],{"name":29,"slug":28,"role":84},"primary",10,"reps",{"loss":88,"mass":90,"strength":91},{"sets":12,"reps":89,"unit":86},15,{"sets":12,"reps":85,"unit":86},{"sets":12,"reps":92,"unit":86},8,true,{"exercise_id":95,"slug":96,"name":97,"images":98,"type":80,"kind":81,"target":32,"muscles":100,"reps":85,"unit":86,"sets":12,"dosage_by_goal":104,"swappable":93},"678d41b905683e7d70c7ab27","rumynskaya-tyaga-s-gantelyami","румынская тяга с гантелями",[99],"\u002Fexercise-gifs\u002FBarbell-Romanian-Deadlift.gif",[101,102],{"name":33,"slug":32,"role":84},{"name":29,"slug":28,"role":103},"secondary",{"loss":105,"mass":106,"strength":107},{"sets":12,"reps":89,"unit":86},{"sets":12,"reps":85,"unit":86},{"sets":12,"reps":92,"unit":86},{"exercise_id":109,"slug":110,"name":111,"images":112,"type":80,"kind":114,"target":28,"muscles":115,"reps":85,"unit":86,"sets":117,"dosage_by_goal":118,"swappable":93},"678d41b905683e7d70c7aafb","otvedenie-nog-v-storony-v-trenazhere-razvedenie","отведение ног в стороны в тренажёре (разведение)",[113],"\u002Fexercise-gifs\u002FHiP-ABDUCTION-MACHINE.gif","isolation",[116],{"name":29,"slug":28,"role":84},3,{"loss":119,"mass":120,"strength":121},{"sets":117,"reps":89,"unit":86},{"sets":117,"reps":85,"unit":86},{"sets":117,"reps":92,"unit":86},{"exercise_id":123,"slug":124,"name":125,"images":126,"type":80,"kind":114,"target":32,"muscles":128,"reps":85,"unit":86,"sets":117,"dosage_by_goal":130,"swappable":93},"678d41b905683e7d70c7ab2f","sgibanie-nog-sidya-v-trenazhere","Сгибание ног сидя в тренажёре",[127],"\u002Fexercise-gifs\u002FSeated-Leg-Curl.gif",[129],{"name":33,"slug":32,"role":84},{"loss":131,"mass":132,"strength":133},{"sets":117,"reps":89,"unit":86},{"sets":117,"reps":85,"unit":86},{"sets":117,"reps":92,"unit":86},{"exercise_id":135,"slug":136,"name":137,"images":138,"type":80,"kind":114,"target":140,"muscles":141,"reps":147,"unit":86,"sets":117,"dosage_by_goal":148,"swappable":93},"678d41b905683e7d70c7a727","giperekstenzii-na-skame","гиперэкстензии на скамье",[139],"\u002Fexercise-gifs\u002FFlat-Bench-Hyperextension.gif","poyasnitsa",[142,144],{"name":143,"slug":140,"role":84},"Поясница",{"name":145,"slug":146,"role":103},"Трапеция","trapetsiya",12,{"loss":149,"mass":150,"strength":151},{"sets":117,"reps":89,"unit":86},{"sets":117,"reps":147,"unit":86},{"sets":117,"reps":85,"unit":86},{"key":153,"title":154,"slots":155},"day-2","День 2 · Спина и руки",[156,172,185,197,211],{"exercise_id":157,"slug":158,"name":159,"images":160,"type":80,"kind":81,"target":162,"muscles":163,"reps":85,"unit":86,"sets":12,"dosage_by_goal":168,"swappable":93},"678d41b905683e7d70c7aa49","podtyagivaniya-v-gravitrone","подтягивания в гравитроне",[161],"\u002Fexercise-gifs\u002FAssisted-Pull-up.gif","shirochayshie",[164,167],{"name":165,"slug":166,"role":84},"Широчайшая мышца","shirochayshaya-myshtsa",{"name":145,"slug":146,"role":103},{"loss":169,"mass":170,"strength":171},{"sets":12,"reps":89,"unit":86},{"sets":12,"reps":85,"unit":86},{"sets":12,"reps":92,"unit":86},{"exercise_id":173,"slug":174,"name":175,"images":176,"type":80,"kind":81,"target":146,"muscles":178,"reps":85,"unit":86,"sets":117,"dosage_by_goal":181,"swappable":93},"678d41b905683e7d70c7a8c9","tyaga-t-shtangi-s-uporom-grudyu-obratnym-hvatom","тяга Т-штанги с упором грудью обратным хватом",[177],"\u002Fexercise-gifs\u002FLever-Reverse-T-Bar-Row.gif",[179,180],{"name":145,"slug":146,"role":84},{"name":165,"slug":166,"role":103},{"loss":182,"mass":183,"strength":184},{"sets":117,"reps":89,"unit":86},{"sets":117,"reps":85,"unit":86},{"sets":117,"reps":92,"unit":86},{"exercise_id":186,"slug":187,"name":188,"images":189,"type":80,"kind":114,"target":162,"muscles":191,"reps":85,"unit":86,"sets":117,"dosage_by_goal":193,"swappable":93},"678d41b905683e7d70c7a9f7","tyaga-odnoy-pochti-pryamoy-rukoy-v-krossovere-pulover","Тяга одной почти прямой рукой в кроссовере (Пуловер)",[190],"\u002Fexercise-gifs\u002FCable-One-Arm-Pulldown.gif",[192],{"name":165,"slug":166,"role":84},{"loss":194,"mass":195,"strength":196},{"sets":117,"reps":89,"unit":86},{"sets":117,"reps":85,"unit":86},{"sets":117,"reps":92,"unit":86},{"exercise_id":198,"slug":199,"name":200,"images":201,"type":80,"kind":114,"target":203,"muscles":204,"reps":85,"unit":86,"sets":117,"dosage_by_goal":207,"swappable":93},"678d41b805683e7d70c7a285","podem-ganteley-na-bitseps","подъём гантелей на бицепс",[202],"\u002Fexercise-gifs\u002FDumbbell-Curl.gif","bitseps",[205],{"name":206,"slug":203,"role":84},"Бицепс",{"loss":208,"mass":209,"strength":210},{"sets":117,"reps":89,"unit":86},{"sets":117,"reps":85,"unit":86},{"sets":117,"reps":92,"unit":86},{"exercise_id":212,"slug":213,"name":214,"images":215,"type":80,"kind":114,"target":217,"muscles":218,"reps":85,"unit":86,"sets":117,"dosage_by_goal":221,"swappable":93},"678d41b905683e7d70c7a939","razgibanie-ruk-na-tritseps-v-krossovere","разгибание рук на трицепс в кроссовере",[216],"\u002Fexercise-gifs\u002FPushdown.gif","tritseps",[219],{"name":220,"slug":217,"role":84},"Трицепс",{"loss":222,"mass":223,"strength":224},{"sets":117,"reps":89,"unit":86},{"sets":117,"reps":85,"unit":86},{"sets":117,"reps":92,"unit":86},{"key":226,"title":227,"slots":228},"day-3","День 3 · Квадрицепсы и икры",[229,244,257,269,283],{"exercise_id":230,"slug":231,"name":232,"images":233,"type":80,"kind":81,"target":235,"muscles":236,"reps":85,"unit":86,"sets":12,"dosage_by_goal":240,"swappable":93},"678d41b805683e7d70c7a561","zhim-nogami","Жим ногами",[234],"\u002Fexercise-gifs\u002FLeg-Press.gif","kvadritseps",[237,239],{"name":238,"slug":235,"role":84},"Квадрицепс",{"name":29,"slug":28,"role":103},{"loss":241,"mass":242,"strength":243},{"sets":12,"reps":89,"unit":86},{"sets":12,"reps":85,"unit":86},{"sets":12,"reps":92,"unit":86},{"exercise_id":245,"slug":246,"name":247,"images":248,"type":80,"kind":81,"target":28,"muscles":250,"reps":85,"unit":86,"sets":117,"dosage_by_goal":253,"swappable":93},"678d41b805683e7d70c7a31f","bolgarskiy-split-prised-so-shtangoy","Болгарский сплит-присед со штангой",[249],"\u002Fexercise-gifs\u002FBarbell-Bulgarian-Split-Squat.gif",[251,252],{"name":29,"slug":28,"role":84},{"name":238,"slug":235,"role":103},{"loss":254,"mass":255,"strength":256},{"sets":117,"reps":89,"unit":86},{"sets":117,"reps":85,"unit":86},{"sets":117,"reps":92,"unit":86},{"exercise_id":258,"slug":259,"name":260,"images":261,"type":80,"kind":114,"target":235,"muscles":263,"reps":85,"unit":86,"sets":117,"dosage_by_goal":265,"swappable":93},"678d41b805683e7d70c7a551","razgibanie-nog-v-trenazhere","разгибание ног в тренажёре",[262],"\u002Fexercise-gifs\u002FLEG-EXTENSION.gif",[264],{"name":238,"slug":235,"role":84},{"loss":266,"mass":267,"strength":268},{"sets":117,"reps":89,"unit":86},{"sets":117,"reps":85,"unit":86},{"sets":117,"reps":92,"unit":86},{"exercise_id":270,"slug":271,"name":272,"images":273,"type":80,"kind":114,"target":275,"muscles":276,"reps":85,"unit":86,"sets":117,"dosage_by_goal":279,"swappable":93},"678d41b905683e7d70c7aa8b","privedeniya-nog-svedenie-bedra","приведения ног (сведение бедра)",[274],"\u002Fexercise-gifs\u002FHIP-ADDUCTION-MACHINE.gif","privodyaschie-bedra",[277],{"name":278,"slug":275,"role":84},"Приводящие бедра",{"loss":280,"mass":281,"strength":282},{"sets":117,"reps":89,"unit":86},{"sets":117,"reps":85,"unit":86},{"sets":117,"reps":92,"unit":86},{"exercise_id":284,"slug":285,"name":286,"images":287,"type":80,"kind":114,"target":289,"muscles":290,"reps":89,"unit":86,"sets":12,"dosage_by_goal":294,"swappable":93},"678d41b805683e7d70c7a491","ikry-v-trenazhere-stoya","икры в тренажёре стоя",[288],"\u002Fexercise-gifs\u002FBench-Press-Machine-Standing-Calf-Raise.gif","ikry",[291],{"name":292,"slug":293,"role":84},"Икроножные","ikronozhnye",{"loss":295,"mass":297,"strength":298},{"sets":12,"reps":296,"unit":86},20,{"sets":12,"reps":89,"unit":86},{"sets":12,"reps":147,"unit":86},{"key":300,"title":301,"slots":302},"day-4","День 4 · Грудь, плечи и кор",[303,317,331,343,357,373],{"exercise_id":304,"slug":305,"name":306,"images":307,"type":80,"kind":81,"target":309,"muscles":310,"reps":85,"unit":86,"sets":117,"dosage_by_goal":313,"swappable":93},"678d41b805683e7d70c7a3cb","zhim-ganteley-lezha","Жим гантелей лёжа",[308],"\u002Fexercise-gifs\u002FDumbbell-Press.gif","bolshaya-grudnaya",[311],{"name":312,"slug":309,"role":84},"Большая грудная",{"loss":314,"mass":315,"strength":316},{"sets":117,"reps":89,"unit":86},{"sets":117,"reps":85,"unit":86},{"sets":117,"reps":92,"unit":86},{"exercise_id":318,"slug":319,"name":320,"images":321,"type":80,"kind":81,"target":323,"muscles":324,"reps":85,"unit":86,"sets":117,"dosage_by_goal":327,"swappable":93},"678d41b905683e7d70c7a70f","zhim-ganteley-sidya","жим гантелей сидя",[322],"\u002Fexercise-gifs\u002FDumbbell-Shoulder-Press.gif","perednyaya-delta",[325],{"name":326,"slug":323,"role":84},"Передняя дельта",{"loss":328,"mass":329,"strength":330},{"sets":117,"reps":89,"unit":86},{"sets":117,"reps":85,"unit":86},{"sets":117,"reps":92,"unit":86},{"exercise_id":332,"slug":333,"name":334,"images":335,"type":80,"kind":114,"target":40,"muscles":337,"reps":85,"unit":86,"sets":117,"dosage_by_goal":339,"swappable":93},"678d41b905683e7d70c7a827","mahi-rukami-v-storony-stoya-otvedeniya","Махи руками в стороны стоя (отведения)",[336],"\u002Fexercise-gifs\u002FDumbbell-Lateral-Raise.gif",[338],{"name":41,"slug":40,"role":84},{"loss":340,"mass":341,"strength":342},{"sets":117,"reps":89,"unit":86},{"sets":117,"reps":85,"unit":86},{"sets":117,"reps":92,"unit":86},{"exercise_id":344,"slug":345,"name":346,"images":347,"type":80,"kind":114,"target":349,"muscles":350,"reps":85,"unit":86,"sets":117,"dosage_by_goal":353,"swappable":93},"678d41b905683e7d70c7a9b3","tyaga-ganteli-dlya-zadnih-delt-sidya-v-naklone","Тяга гантели для задних дельт сидя в наклоне",[348],"\u002Fexercise-gifs\u002FDumbbell-Seated-Bent-Over-Rear-Delt-Row.gif","zadnyaya-delta",[351],{"name":352,"slug":349,"role":84},"Задняя дельта",{"loss":354,"mass":355,"strength":356},{"sets":117,"reps":89,"unit":86},{"sets":117,"reps":85,"unit":86},{"sets":117,"reps":92,"unit":86},{"exercise_id":358,"slug":359,"name":360,"images":361,"type":80,"kind":81,"target":363,"muscles":364,"reps":47,"unit":367,"sets":117,"dosage_by_goal":368,"swappable":93},"678d41b805683e7d70c7a5db","planka-na-loktyah","Планка на локтях",[362],"\u002Fexercise-gifs\u002Fplank.gif","kor",[365],{"name":366,"slug":363,"role":84},"Кор","seconds",{"loss":369,"mass":370,"strength":371},{"sets":117,"reps":49,"unit":367},{"sets":117,"reps":47,"unit":367},{"sets":117,"reps":372,"unit":367},40,{"exercise_id":374,"slug":375,"name":376,"images":377,"type":80,"kind":81,"target":36,"muscles":379,"reps":85,"unit":86,"sets":117,"dosage_by_goal":383,"swappable":93},"678d41b905683e7d70c7a787","skruchivaniya-na-press-v-krossovere-na-kolenyah","скручивания на пресс в кроссовере на коленях",[378],"\u002Fexercise-gifs\u002FKneeling-Cable-Crunch.gif",[380],{"name":381,"slug":382,"role":84},"Прямая живота","pryamaya-zhivota",{"loss":384,"mass":385,"strength":386},{"sets":117,"reps":89,"unit":86},{"sets":117,"reps":85,"unit":86},{"sets":117,"reps":92,"unit":86},{"page_type":388,"point":24,"template":389,"blocks":393},"program-sex",{"kind":390,"title_tpl":391,"description_tpl":24,"h1_tpl":24,"og_image":24,"noindex":392},"default","[[name]] для [[sex_label]] — программа тренировок в зале",false,[],{"page_path":22,"is_entity_page":392,"items":395,"slots":396,"meta":397},[],[],{"total":398},0]