http://www.fitness.com.hr/forum/ This is an XML content feed of; fitness.com.hr forum : Vježbanje : Trening program - molim pomoc Copyright (c) 2006-2012 Web Wiz Forums - All Rights Reserved. Sat, 18 Apr 2026 11:44:32 +0000 Mon, 22 Oct 2012 18:24:26 +0000 http://blogs.law.harvard.edu/tech/rss Web Wiz Forums 10.14 360 www.fitness.com.hr/forum/RSS_post_feed.asp?TID=6222 http://www.fitness.com.hr/forum/forum_images/fitnesscomhr-logo.png http://www.fitness.com.hr/forum/ http://www.fitness.com.hr/forum/trening-program-molim-pomo_topic6222_post108748.html#108748 Author: Scarpetta
Subject: 6222
Posted: 22 Listopad 2012 at 18:24

Hvala na brzom odgovoru:)

Vrag mi ne da mira ipak cu to malo popraviti, 3x tjedno trening snage ova dva gore pon, sri i pet.
Uto kardio, a cetvrtak ubacim jednu rutinu s Vašeg sajta.
Biti ce valda OK.]]> Mon, 22 Oct 2012 18:24:26 +0000 http://www.fitness.com.hr/forum/trening-program-molim-pomo_topic6222_post108748.html#108748 http://www.fitness.com.hr/forum/trening-program-molim-pomo_topic6222_post108676.html#108676 Author: extremefit
Subject: 6222
Posted: 21 Listopad 2012 at 20:10

Moze proc ;)]]> Sun, 21 Oct 2012 20:10:28 +0000 http://www.fitness.com.hr/forum/trening-program-molim-pomo_topic6222_post108676.html#108676 http://www.fitness.com.hr/forum/trening-program-molim-pomo_topic6222_post108674.html#108674 Author: Scarpetta
Subject: 6222
Posted: 21 Listopad 2012 at 18:16

Nakon odradjenih 5 tjedana programa od Extremefita, razmišljam što i kako dalje.
Naime imam problem da moram odseliti na 3 mjeseca na edukaciju i rad (znaci cijeli dan radiš nakon toga predavanja i uz to moraš položiti sve ispite iz tih predavanja, što znaci cijelu noc ucenje).
Uglavnom iznajmila sam garsonjeru u kojoj mogu napraviti marinca jedva, ali mogu toliko je velika:)) i nece mi biti dostupan internet u stanu tako da me to malo brine.
Osim stana imam jednu bucicu (onu iz web shopa 1-15kg, nikako da dodju da mogu naruciti i drugu), prostirku za pod i narucila sam kotacic za trbuh. To je sve od dostupnih rekvizita.
Ovako sam nekako zamislila, više manje prepisala i skombinirala od dva extremfitova programa (nadam se da se ne ljuti )
Još uvijek imam dosta posla i trebala bih skinuti još koju kilu.

Evo plana:
Trening snage 1: CORE: Db half turkish get up left arm
                                    Db half turkish get up right arm
                                    Alt V-ups
                         EKSPLOZIVNOST: knee clapping pushup
                                                      squat jumps
                         DENSITY: Db squat and press left arm x6
                                         Db squat and press right arm x6
                                         Jednorucno veslanje na klupici svaka ruka x6
                         KARDIO: Jumping jacks

Trening snage 2: CORE: Ab wheel rollouts
                                    V-hold twist each side
                         EKSPLOZIVNOST: knee clapping pushup
                                                      squat jumps
                          DENSITY: Db lunge and twist each leg x6
                                          Db one arm swing each arm x6
                         KARDIO: Cross mountin climbers

Kardio: Alt lunge jumps
            Burpees
            Dynamic plank

1. TJEDAN

Ponedjeljak: Trening snage 1 core 30/30 4 runde
                                           eksploz. 15/30 5 rundi
                                           density 15 min
                                           kardio 20/30 6 rundi

Srijeda Kardio 30/30 6 rundi

Petak: Trening snage 2    core 30/30 4 runde
                                    eksploz 15/25 5 rundi
                                    density 15 minuta
                                    kardio 20/30 6 rundi

Nakon toga slijedeci tjedan planiram skidati po 5 sekundi odmora coru, kad dodjem do 15 sek, slijedeci put 1 rundu više.
Eksplozivnost skidati po 5 sek odmora opet do 15 sek, a nakon toga dizati po 5 sek rad (isto kao u programu).
Density savki tjedan 1 minuta gore.
Kardio smanjivati odmor po 5 sek do 15, nakon toga dizati rad za 5 sek do 30/15, onda dizati po 1 rundu.

I kardio spustit odmore po 5 sek do 30/15, nakon toga dizati po 1 rundu gore.

Šta kažete može li to proci?
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