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Zvonimir Brle View Drop Down
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    Posted: 20 Rujan 2011 at 17:27
Pozz svima 
Evo napokon sam i ja krenuo u koštac sa vježbanjem i prehranom.
To su treninzi za pon. , sri. , pet. i nedelju.
Tim danima još mislim uvesti vježbe za trbušne mišice, a nedeljom i sprinteve . 
Hvala Saši što mi je dao "Enter the kettlebell" !
Tek sam poceo ! ( Savjeti i kritike uvijek su dobrodošli )


Edited by Zvonimir Brle
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Zvonimir Brle View Drop Down
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Points: 1018 		Post Options Post Options   Thanks (0) Thanks(0)   Quote Zvonimir Brle Quote  Post ReplyReply Direct Link To This Post Posted: 20 Rujan 2011 at 17:29
Upišite ovo gore tj c/p nece nešta !
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alpinist View Drop Down
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Points: 344 		Post Options Post Options   Thanks (0) Thanks(0)   Quote alpinist Quote  Post ReplyReply Direct Link To This Post Posted: 20 Rujan 2011 at 22:42
https://docs.google.com/document/d/š4b2bYsdlKscvlOHjoplHtyVdgREwuU0MzT_9MBaXJxI/edit?hl=hr
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Zvonimir Brle View Drop Down
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Points: 1018 		Post Options Post Options   Thanks (0) Thanks(0)   Quote Zvonimir Brle Quote  Post ReplyReply Direct Link To This Post Posted: 21 Rujan 2011 at 19:00
hvala !
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The Phoenix View Drop Down
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Points: 4250 		Post Options Post Options   Thanks (0) Thanks(0)   Quote The Phoenix Quote  Post ReplyReply Direct Link To This Post Posted: 21 Rujan 2011 at 22:11
pa bilo bi bolje da si to odmah napisao ili koprao u post, a ne u link trpat dva reda napisanih slovaCool
http://www.nikolasfitnesslab.com/
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Zvonimir Brle View Drop Down
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Points: 1018 		Post Options Post Options   Thanks (0) Thanks(0)   Quote Zvonimir Brle Quote  Post ReplyReply Direct Link To This Post Posted: 21 Rujan 2011 at 22:19
E ja sam poseban Clap
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alpinist View Drop Down
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Points: 344 		Post Options Post Options   Thanks (0) Thanks(0)   Quote alpinist Quote  Post ReplyReply Direct Link To This Post Posted: 22 Rujan 2011 at 08:26
iskreno, svaka cast girjama i treningu sa njima, ali možda zato što imam samo jednu girju od š6kg, tko zna, ja girje koristim samo u dane netreniranja i to tako da napravim trening od 20 min bez pauze, koji mi dođe više kao crobni trening i trening za šokirati CNS, nego nekakav trening snage...
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Zvonimir Brle View Drop Down
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Points: 1018 		Post Options Post Options   Thanks (0) Thanks(0)   Quote Zvonimir Brle Quote  Post ReplyReply Direct Link To This Post Posted: 22 Rujan 2011 at 16:09
Osobno volim girje i nadam se u buducnosti baviti sportski s njima, a za sada osobno volim ih kod definicije jer mi sad stiže još malo i druga od š6, pa tako i nastavljam sa š8,20,24 !
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Sasa Rajnovic View Drop Down
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Points: 480 		Post Options Post Options   Thanks (0) Thanks(0)   Quote Sasa Rajnovic Quote  Post ReplyReply Direct Link To This Post Posted: 22 Rujan 2011 at 23:13
Alpinist,
kettlebell je, barem po RKC sustavu, primarno tu zbog snage. Puno toga pocetnik može napraviti sa š6kg kettlebellom, ali nekako sam stekao dojam da ti nisi pocetnik....kbell ti je izgleda premali ako možeš 20 minuta s njim raditi bez ikakve stanke.
S kettlebellom se moce raditi na conditioningu, ali ne kroz crobni trening. Kettlebellom možeš raditi niz eksplozivnih balistickih pokreta...nešto kao niz kratkih sprinteva :)

Evo jedan kratki filmic s dvije girje od 24kg:
http://www.facebook.com/photo.php?v=2235989990684
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alpinist View Drop Down
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Points: 344 		Post Options Post Options   Thanks (0) Thanks(0)   Quote alpinist Quote  Post ReplyReply Direct Link To This Post Posted: 23 Rujan 2011 at 08:03
naravno Saša, sve to stoji. Ja sam samo rekao kakvi su moji treninzi s girjama u zadnje vrijeme. Zato i kažem da je to vjerojatno s toga što imam samo jednu girju od š6kg. Vrijeme je da investiram u malo teži Smile
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Sasa Rajnovic View Drop Down
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Points: 480 		Post Options Post Options   Thanks (0) Thanks(0)   Quote Sasa Rajnovic Quote  Post ReplyReply Direct Link To This Post Posted: 25 Rujan 2011 at 18:08
Alpinist, možeš li opisati jedan svoj trening s kettlebellom, možda i kakav filmic staviti?
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alpinist View Drop Down
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Points: 344 		Post Options Post Options   Thanks (0) Thanks(0)   Quote alpinist Quote  Post ReplyReply Direct Link To This Post Posted: 25 Rujan 2011 at 20:43
tursko radim ponekad, ne u svakom treningu, kad se osjecam dovoljno dobro da ga pravilno izvedem...

tursko x 2
swing 3 x š5
clean & press 3 x 6
one arm row 3 x š5
front squat š x 30
push ups š x max
russian twist š x 60
Adapt what is useful, reject what is useless, and add what is specifically your own...

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Sasa Rajnovic View Drop Down
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Points: 480 		Post Options Post Options   Thanks (0) Thanks(0)   Quote Sasa Rajnovic Quote  Post ReplyReply Direct Link To This Post Posted: 26 Rujan 2011 at 23:09
Originally posted by alpinist alpinist wrote:

tursko radim ponekad, ne u svakom treningu, kad se osjecam dovoljno dobro da ga pravilno izvedem...

tursko x 2
swing 3 x š5
clean & press 3 x 6
one arm row 3 x š5
front squat š x 30
push ups š x max
russian twist š x 60


OK. Možeš raditi tursko dizanje za snagu. Naravno, pazi na tehniku i potrudi se tursko odraditi što sporije. Jedno ponavljanje bi trebalo trajati oko 30 sekundi.

što se tice swinga 3 x š5...probaj tabatu ili neki drugi kratki intervalni trening. Pazi da swing bude eksplozivan i cvrst. Nisam još naišao na covjeka koji se ne može umoriti radeci swing tabatu sa š6 kg :)        ...naravno, ako radiš dovoljno eksplozivno. Probaj u svaki seriju od 20sekundi zagurati š5 iliš6 swingova ne krateci samu amplitudu kretanja kettlebella.

Clean & press...koliko presseva možeš napraviti na svaku ruku max?
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alpinist View Drop Down
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Points: 344 		Post Options Post Options   Thanks (0) Thanks(0)   Quote alpinist Quote  Post ReplyReply Direct Link To This Post Posted: 27 Rujan 2011 at 12:02
tabata koliko dugo? 20sec + š0sec  puta 8, svaki puta druga ruka?

za press max ne znam, probati cu na sljedecem treningu, pa napišem...
Adapt what is useful, reject what is useless, and add what is specifically your own...

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Sasa Rajnovic View Drop Down
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Points: 480 		Post Options Post Options   Thanks (0) Thanks(0)   Quote Sasa Rajnovic Quote  Post ReplyReply Direct Link To This Post Posted: 28 Rujan 2011 at 17:00
Za pocetak je ok da radiš klasicni dvorucni swing ( s obje ruke na kettlebellu). Tabata = 8 serija, 20 sekundi rada + š0 sekundi odmora.
Press :) vjerovatno ceš napraviti hrpu ponavljanja ali cisto me zanima postoji li neki razlog zašto radiš samo 3 x 6 ponavljanja.


Edited by Sasa Rajnovic
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alpinist View Drop Down
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Points: 344 		Post Options Post Options   Thanks (0) Thanks(0)   Quote alpinist Quote  Post ReplyReply Direct Link To This Post Posted: 28 Rujan 2011 at 18:57
khm, nisam se dobro izrazio, serije i ponavljanja kod turskog, swinga, clean & pressa i one arm row se odnose samo na ponavljanja jednom rukom, radim ih isto toliko i drugom, naravno naizmjenicno..
Adapt what is useful, reject what is useless, and add what is specifically your own...

http://www.spk-strik.hr
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