Plan treninga |
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belay 
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Joined: 01 Travanj 2010 Location: Croatia/Hrvatska Status: Offline Points: 62 |
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 Topic: Plan treningaPosted: 22 Prosinac 2010 at 00:35 |
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Potovani ljudi, nedavno sam krenio u teretanu ( S.C. Stjepan Radic). Prije toga sam trenirao brazilski jiu-jitsu pa mogu reci da sam u dobroj formi. Mislio sam ici oko 5-6puta tjedno na trenig,pa da mi vi pomognote u sastavljanju programa. Imam 9godina,visok sam oko 83cm, masa je oko 73kg. elim poraditi na miicnoj masi, pa bih vas molio da napiete nekakav hardcore program za pocetnike od kojeg cu "buknuti" naravno ja cu dati sve od sebe da se satram na trenigu
 Puno hvala!  |
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The Phoenix
Fitness freak 
Joined: 31 Svibanj 2010 Location: Zagreb Status: Offline Points: 4250 |
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Posted: 22 Prosinac 2010 at 11:18 |
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Ovaj novi clanak na T-nationu mi se sviπa za pocetnike,
pogledaj si ga....... http://www.t- nation.com/free_online_article/most_recent/who_wants_to_be_ a_novice_you_do |
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belay
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Joined: 01 Travanj 2010 Location: Croatia/Hrvatska Status: Offline Points: 62 |
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Posted: 22 Prosinac 2010 at 12:37 |
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Hvala!
 pogledam ga,pa ti javim.. |
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The Phoenix
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Joined: 31 Svibanj 2010 Location: Zagreb Status: Offline Points: 4250 |
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Posted: 22 Prosinac 2010 at 12:44 |
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Pogledaj, osnovne velike vjezbe od kojih ces sigurno
najvise napredovat i imat koristi, dobra klopa i to je to. Ako trazis naci ces hrpu pocetnickih programa, na tebi je samo odabrati jedan od.....koji god odabrao tesko da ces pogrijestiti ako ces trenirati kak treba,dati sve od sebe na treninzima i jest kak treba... |
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belay
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Joined: 01 Travanj 2010 Location: Croatia/Hrvatska Status: Offline Points: 62 |
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Posted: 23 Prosinac 2010 at 17:40 |
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Ok..evo naao sam nekakv program..pa ako eli mogu ti poslat da pogleda..da vidi o cemu se radi i malo ga izmjeniti ako to ne valja
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soner_9393
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Joined: 22 Sijecanj 2010 Location: Croatia/Hrvatska Status: Offline Points: 3111 |
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Posted: 23 Prosinac 2010 at 18:07 |
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Belay, slobodno postaj program treninga ovdje u temu
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RijeΉeno na PM.
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belay
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Joined: 01 Travanj 2010 Location: Croatia/Hrvatska Status: Offline Points: 62 |
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Posted: 23 Prosinac 2010 at 21:48 |
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Decki izvolite:
PONEDJELJAK
PRSA I BICEPS
PRSA
http://www.coopersguns.com/videos/exercise-encyclopedia/pect orals/bench-press/ http://www.coopersguns.com/videos/exercise-encyclopedia/pect orals/incline-bench-press/ http://www.coopersguns.com/videos/exercise-encyclopedia/pect orals/dumbell-fly/
BICEPS
http://www.coopersguns.com/videos/exercise-encyclopedia/bice ps/barbell-curl/ http://www.coopersguns.com/videos/exercise-encyclopedia/bice ps/alternate-curl/
SRIJEDA
LEΠA TRICEPS
LEΠA
http://www.coopersguns.com/videos/exercise-encyclopedia/lats /chin-up/ http://www.coopersguns.com/videos/exercise-encyclopedia/lats /lat-pull-down/ http://www.coopersguns.com/videos/exercise-encyclopedia/lats /barbell-bent-over-row/
TRICEPS
http://www.coopersguns.com/videos/exercise-encyclopedia/tric eps/skull-crusher/ http://www.coopersguns.com/videos/exercise-encyclopedia/tric eps/tricep-push-down-bar/
PETAK
RAMENA, NOGE
RAMENA
http://www.coopersguns.com/videos/exercise-encyclopedia/delt oids/machine-shoulder-press/ http://www.coopersguns.com/videos/exercise-encyclopedia/delt oids/lateral-raise/ http://www.coopersguns.com/videos/exercise-encyclopedia/rear -deltoids/dumbell-rear-fly/
TRAPEZ http://www.coopersguns.com/videos/exercise-encyclopedia/trap s/smith-shrug/
NOGE
http://www.coopersguns.com/videos/exercise-encyclopedia/rect us-femoris/squat/ http://www.coopersguns.com/videos/exercise-encyclopedia/rect us-femoris/leg-extension/ http://www.coopersguns.com/videos/exercise-encyclopedia/hams trings/lying-leg-curl/
LISTOVI http://www.coopersguns.com/videos/exercise-encyclopedia/calv es/single-calf-raise/
Sve vjezbe se izvode u 4 radne serije, a prethodi im jedna serija zagrijavanja sa malom tezinom. Odmor izmedu serija je otprilike min do :30min. Broj ponavljana ide 2 u prvoj seriji 0 u drugoj , 8 u trecoj i 6 u cetvrtoj s tim da se tezina povecava za jedan stupanj u svakoj seriji, a broj ponavljanja se smanjuje. Tezinu prilagoditi tako da nam ponavljanje koje je zadano za zadnju seriju bude posljednje koje mozemo izvest.Ako mozemo vise ponavljanja povecati treba povecati tezinu.
Trbuh se radi na svakom treningu i to broj ponavljanja moji nam je potreban da dodemo do otkaza.
TRBUH
http://www.coopersguns.com/videos/exercise-encyclopedia/abdo minals/crunch/ http://www.coopersguns.com/videos/exercise-encyclopedia/abdo minals/leg-raise/ |
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buci-buci1
Viden/a u gymu 
Joined: 14 Prosinac 2010 Location: Bosnia Hercegovina Status: Offline Points: 251 |
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Posted: 26 Prosinac 2010 at 12:51 |
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Dobro nam doao!
Iskusniji i pametniji od mene ce ti komentirati program. |
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nema neζu, nema ne mogu, nema ne da mi se!
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soner_9393
Fit moderator
Joined: 22 Sijecanj 2010 Location: Croatia/Hrvatska Status: Offline Points: 3111 |
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Posted: 26 Prosinac 2010 at 12:57 |
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@ Belay
Nisam otvarao svaki link, nemam toliko vremena, ali vec vidim da je to klasicni split koji ja ne volim, zapravo mrzim ga  i ne vidim niti jednu prednost koja bi mi odgovarala kod takvih treninga  Ali eto, ako tebi odgovara takav nacin treninga, samo daj |
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RijeΉeno na PM.
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belay
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Joined: 01 Travanj 2010 Location: Croatia/Hrvatska Status: Offline Points: 62 |
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Posted: 28 Prosinac 2010 at 16:15 |
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Heheh..ok..a jedino sam vam tako mogao pokazati..
Soner pa ja pitam to ne valja..eto ti meni moe korigirati program i ja cu ga se drati,ja sam ovaj naao pa.. Btw. ja sam mislio ici 5-6 puta tjedno u teretanu..a ovo je samo 3puta..pa hoce li biti problema zbog odmora miica? Ako ima vremena i volje,napravi kako misli da je najbolje, i ja cu se toga drati! |
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