Muke po programu
Printed From: Fitness.com.hr Forum
Category: Trening
Forum Name: Vježbanje
Forum Description: Rasprave o treninzima i vježbanju
URL: http://www.fitness.com.hr/forum/forum_posts.asp?TID=5979
Printed Date: 17 Travanj 2025 at 07:35
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Topic: Muke po programu
Posted By: Xorantu
Subject: Muke po programu
Date Posted: 26 Srpanj 2012 at 23:46
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Pozdrav ekipa , Novi sam na forumu ali ipak ne toliko nov u radu u teretani . Radim vec nekih pola godine i do sada sam isprobao razne programe (od full body do splita ) ali niti u jednom programu nisam ustrajao dovoljno dugo da bi imao vidljive rezultate. Trenutno radim 4 treninga tjedno splitana na lower i uper body ali cisto iz razloga da ne ispadnem iz forme. Mislim da je sada vrijeme da konacno krenem raditi neki od programa i da u njemu ustrajem jer volje i zelje mi ne manjka . Visina je 182 cm a tezina 76 kg . Ono sto bih ja zelio je izdefinirati postojece stanje sa eventualno malim + u kilima . Prelistao sam dosta foruma i svega ali volio bih da mi direktno kazete za moj slucaj sto je najbolje ciniti ( kakav trening program koristiti ) a nacin je jasan , red rad i disciplina  |
Replies:
Posted By: The Phoenix
Date Posted: 27 Srpanj 2012 at 10:08
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Pozz Iskreno, svejedno je s cim ceš krenuti na pocetku,jer teško da s ovim kaj si rekao se možeš smatrati ne novim u teretani i na samo pol godine polovicnog treniranja. Kao što si i sam rekao bitno je biti konstantan i dosljedan sa treninzima i prehranom i rezultati ce doci, a koji program ili nacin rada odabrati je trenutno manje bitno jer ceš napredovati što god radio( naravno , pravilno radio). za ulazit u detalje koji program i radi cega izabrati je vec ulaženje u dublju analizu tak da slobodno odaberi ono što ti više odgovara i odradi jednom sve po planu bez odustajanja. ------------- http://www.nikolasfitnesslab.com/ - http://www.nikolasfitnesslab.com/ |
Posted By: Xorantu
Date Posted: 27 Srpanj 2012 at 13:12
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Da li bi ovo bio dobar trening za zapocet i ustrajat u njemu : Monday- Legs Lying leg curls - 4x 6-8 (2) RDL's - 4x 8-10 (1) you could do deadlifts here if you want but if you have very favorable leverages for them (long arms/femurs, short torso) you will most likely get better ham development from rdl's. You'd also do front squats instead of back squats Leg press - 4x8-10 (I like doing these before squats to help loosen up the hips) (2) Squats or Front squats - 3x 8-10 (1) Hack Squats (close stance) - 3x 8-10 (2) Tuesday - Chest/Tris/Calves (can superset tri's calves to cut down workout time) Incline Dumbbell Press - 4x 6-10 (2) Flat Barbell Press - 3x 6-10 (1) Dips (lean forward) - 3x 6-10 (2) Lying Behind the head extensions - 4x 8-10 (2) French Presses - 3x 8-10 (2) Standing calf raises - 5x 8-10 (3) (1-2 mins rest for calves) Thursday- Back/Bis/Abs (Can superset bis/abs to cut down workout time) Barbell Rows - (torso at 45ish degree angle) 4x 8-10 (2) Close neutral grip pulldowns - 3x 8-10 (2) (really like 3 sec negatives on these) Seated close neutral grip rows - 3x 8-10 (2) Pinwheel Curls - 4x 6-10 (2) Alternating Dumbbell curls - 3x 8-10 (2) Cable rope crunches - 3x 12-15 (2) (1-2 mins rest for abs) Weighted Leg Raises - 3x 12-15 (2) Saturday - Shoulders/Calves (can superset traps/calves to cut down workout time) Seated Overhead Dumbbell Press - 4x 6-10 (2) Cable lateral raises - 3x 8-12 (2) Seated Dumbbell lateral raises - 3x 8-12 (2) Incline Bench Rear delt raises - 3x 12-15 (2) Shrugs - 4x 8-10 (2) Seated calf raises - 5x 8-10 (3) |
Posted By: davor23
Date Posted: 27 Srpanj 2012 at 21:01
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Ajde odradi za pocetak 3 x tjedno full body trening.. Drzi se programa 2,3 mj pa javi rezultate. Npr: Pon Mrtvo dizanje 5x5 Veslanje sipkom u pretklonu 5x5 Dips 3x8 Lateralno odrucenje u pretklonu 3x12 Trbusnjaci 3x25 Sri Bench press 5x5 Cucanj 3x8 Zgibovi 4x6 ili 3x8 Lateralno odrucenje 3x12 Pet Vojnicki potisak sipkom 5x5 Mrtvo dizanje s ravnim nogama 3x8 Good mornings 3x10 Kosi bench s bucicama 2x12 Trbusnjaci bocni 3x15 ------------- I believe whatever doesn't kill you, simply makes you ... stranger |