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davor23 View Drop Down
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    Posted: 29 Prosinac 2009 at 11:23
  Zanimaju me misljenja glede sljedeceg nacina treniranja?

Tjedan š. : Upper-Lower split trening,:

                Pon, Pet: Upper Body
          
                 Sri, Ned: Lower Body

Tjedan 2. : Full Body : Uto, Cet, Sub

I tako radit tjedan za tjednom, i uvijek je jedan dan pauze izmedju treninga.. Sta mislite?

                

               
              
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ThornOfFaith View Drop Down
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Joined: 26 Prosinac 2008
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Points: 4875 		Post Options Post Options   Thanks (0) Thanks(0)   Quote ThornOfFaith Quote  Post ReplyReply Direct Link To This Post Posted: 29 Prosinac 2009 at 11:33

 Još ce nam davor neki dvd izdati u skoro vrijeme koliko puno ideja ima

I š. i 2. tjedan su intenzivni, i ako želiš takvu kombinaciju moraš jako dobro obratit pozornost na izbor vježbi, intenzitet, ponavljanja, serije da ne bi prebrzo izgorio. Inace vjerujem da ovakav nacin treninga neceš držati dugo osim ak nemaš neku nelegalnu potporu

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davor23 View Drop Down
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Joined: 12 Svibanj 2009
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Points: 7174 		Post Options Post Options   Thanks (0) Thanks(0)   Quote davor23 Quote  Post ReplyReply Direct Link To This Post Posted: 29 Prosinac 2009 at 11:40
Originally posted by ThornOfFaith ThornOfFaith wrote:

 Još ce nam davor neki dvd izdati u skoro vrijeme koliko puno ideja ima

I š. i 2. tjedan su intenzivni, i ako želiš takvu kombinaciju moraš jako dobro obratit pozornost na izbor vježbi, intenzitet, ponavljanja, serije da ne bi prebrzo izgorio. Inace vjerujem da ovakav nacin treninga neceš držati dugo osim ak nemaš neku nelegalnu potporu



Pa ovako sam ja to zamisljao..

Upper body trening š: 3x8

Bench
Zgibovi
Vojnicki potisak

Biceps pregib sipkom
Francuski potisak EZ sipkom
Lateralno odrucenje u pretklonu

Lower body trening š: 4x6

Mrtvo dizanje
Iskorak
Ekstenzija
Fleksija
Podizanje na prste

Upper body trening 2: 5x5

Kosi bench
Dips
Push press
Veslanje u pretklonu
Mrtvo s ravnim nogama

Biceps pregib EZ sipkom
Kickback

Lower body trening 2: 3x8

Prednji cucanj
Zadnji cucanj
Podizanje na prste
Sumo mrtvo dizanje

A full body iskombiniran od ovih vjezbi, samo jedna kompleksna u treningu za jedan misic, i jedna izolacijska..

III???
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Gym_girl View Drop Down
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Joined: 29 Lipanj 2009
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Points: 9271 		Post Options Post Options   Thanks (0) Thanks(0)   Quote Gym_girl Quote  Post ReplyReply Direct Link To This Post Posted: 30 Prosinac 2009 at 18:30

 Nebi li ti bilo bolje odradit ovaj split bar nekih 3 tjedna pa onda zavrtit tjedan full body-a? Ili ti je predugo za cekat toliko 

a što se programa tice - šta ti ovo mrtvo sa ravnim nogama radi u upper dijelu? Nebi li mrtvo dizanje trebalo tu bit, a ovo s ravnim nogama u loweru (naglasak na zadnjoj loži i gluteusima)?
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lordhumungus View Drop Down
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Points: 112 		Post Options Post Options   Thanks (0) Thanks(0)   Quote lordhumungus Quote  Post ReplyReply Direct Link To This Post Posted: 30 Prosinac 2009 at 19:18
 složio bi se sa thornom. pogotovo vidim da si stavio uglavnom jako visok intenzitet. mislim da je premalo odmora tu i za mišice i za živcani sustav. ali, nismo svi isti, možda se brže oporavljaš. zavrti 2 ili 4 tjedna pa vidi kako to djeluje
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lordhumungus View Drop Down
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Points: 112 		Post Options Post Options   Thanks (0) Thanks(0)   Quote lordhumungus Quote  Post ReplyReply Direct Link To This Post Posted: 30 Prosinac 2009 at 19:19
 to je nešto slicno sustavu 25 pon?
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lordhumungus View Drop Down
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Points: 112 		Post Options Post Options   Thanks (0) Thanks(0)   Quote lordhumungus Quote  Post ReplyReply Direct Link To This Post Posted: 30 Prosinac 2009 at 19:20
 hej, upravo sam proskakao... hahahahha
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davor23 View Drop Down
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Points: 7174 		Post Options Post Options   Thanks (0) Thanks(0)   Quote davor23 Quote  Post ReplyReply Direct Link To This Post Posted: 30 Prosinac 2009 at 19:28
  Ovo sam stavio primjer treninga koji cu radit preko ljeta, trenutno ne zbog nedostatka vremena.. Ali da, brzo se oporavljam, prakticki svaki dan bih mogao izvoditi iste vjezbe bez da osjecam bolove nit ista..

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Gym_girl View Drop Down
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Points: 9271 		Post Options Post Options   Thanks (0) Thanks(0)   Quote Gym_girl Quote  Post ReplyReply Direct Link To This Post Posted: 30 Prosinac 2009 at 19:44

Originally posted by davor23 davor23 wrote:

  Ali da, brzo se oporavljam, prakticki svaki dan bih mogao izvoditi iste vjezbe bez da osjecam bolove nit ista..

 To se zove slabo odrađen trening, a ne brzo oporavljanje  
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davor23 View Drop Down
The Boss
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Points: 7174 		Post Options Post Options   Thanks (0) Thanks(0)   Quote davor23 Quote  Post ReplyReply Direct Link To This Post Posted: 30 Prosinac 2009 at 19:57
  Ha ha... a ne ne.. odradim ga da na tom treningu nemogu vize na taj nacin ni sipku dignut

Ali drugi dan kao nov.. prije sam jako puno opterecivao misice, cak do 3 x dnevno dok sam se bavio boksom, i navikao sam ih na opterecenja..
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Gym_girl View Drop Down
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Points: 9271 		Post Options Post Options   Thanks (0) Thanks(0)   Quote Gym_girl Quote  Post ReplyReply Direct Link To This Post Posted: 31 Prosinac 2009 at 00:21
 šalim se ja malo, znam jednog takvog pa mi sve jasno 
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