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Zoki View Drop Down
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    Posted: 06 Svibanj 2010 at 13:43
Ako se ne varam, nismo ovdje raspravili koje vježbe za ramena radite.
Koje smatrate najefikasnijima i kako izgleda vaš trening u kojem se rade ramena.

Osobno radim:
Potisak bucicama u sjedecem položaju
Predrucenje bucicama
Lateralno podizanje bucicama
Odrucenje bucicama sjedeci
Povlacenje šipke do brade

Koje vježbe vi radite?
Trening za ramena ovisi da li radim Full Body (onda ne radim više od š/2 vježbe), ili radim klasicni split trening.
Idemo, pokrenimo raspravu!


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Za "zagrijavanje" radim

-odrucenje bucicama u stojecem položaju... nakon toga...

-potisak bucicama u sjedecem položaju
-potisak dvorucnim utegom iza glave
-potisak dvorucnim utegom ispred glave... i za kraj...

-povlacenje šipke do brade
Who dares wins!
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  Moj trening za ramena:

znaci od svega napravim 2x8 + 2x6

vojnicki potisak
povlacenje sipke do vrate
cuban rotation
lateral raises
Bent-over lateral raises (sa sajlama)
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Za ramena:
military press
upright row
bent-over lateral raises
arnoldov potisak

Te vježbe mi nekako najviše odgovaraju.
There are few things graven in stone, except that you have to squat or you're a pussy.
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 Millitary press

I dakako ostale vježbe u kojima indirektno pogađam zadnje i srednje rame

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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: 06 Svibanj 2010 at 17:07
  Ja mogu reci da sam kod okomitog veslanja, da budem precizniji, kod sirokog hvata jucer osjetio prvi put bol u ramenu.. jel bolji uski ili siroki hvat?? naravno, cilj je pogodit zadnje rame..
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Originally posted by davor23 davor23 wrote:

  Ja mogu reci da sam kod okomitog veslanja, da budem precizniji, kod sirokog hvata jucer osjetio prvi put bol u ramenu.. jel bolji uski ili siroki hvat?? naravno, cilj je pogodit zadnje rame..


Misliš veslanje u pretklonu

Ako je o veslanju pitanje, pricao je i VJ nešto o tom, za pogodit zadnje rame, široki hvat i laktovi ne idu uz tijelo, nego su malo izbaceni van.
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Originally posted by soner_9393 soner_9393 wrote:

Originally posted by davor23 davor23 wrote:

  Ja mogu reci da sam kod okomitog veslanja, da budem precizniji, kod sirokog hvata jucer osjetio prvi put bol u ramenu.. jel bolji uski ili siroki hvat?? naravno, cilj je pogodit zadnje rame..


Misliš veslanje u pretklonu

Ako je o veslanju pitanje, pricao je i VJ nešto o tom, za pogodit zadnje rame, široki hvat i laktovi ne idu uz tijelo, nego su malo izbaceni van.
 

Upright row

Davore, široki hvat

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  Ne veslanje u pretklonu,vec Upright Row...
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Originally posted by ThornOfFaith ThornOfFaith wrote:

Originally posted by soner_9393 soner_9393 wrote:

Originally posted by davor23 davor23 wrote:

  Ja mogu reci da sam kod okomitog veslanja, da budem precizniji, kod sirokog hvata jucer osjetio prvi put bol u ramenu.. jel bolji uski ili siroki hvat?? naravno, cilj je pogodit zadnje rame..


Misliš veslanje u pretklonu

Ako je o veslanju pitanje, pricao je i VJ nešto o tom, za pogodit zadnje rame, široki hvat i laktovi ne idu uz tijelo, nego su malo izbaceni van.
 

Upright row

Davore, široki 



my bad...
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Originally posted by ThornOfFaith ThornOfFaith wrote:

Originally posted by soner_9393 soner_9393 wrote:

Originally posted by davor23 davor23 wrote:

  Ja mogu reci da sam kod okomitog veslanja, da budem precizniji, kod sirokog hvata jucer osjetio prvi put bol u ramenu.. jel bolji uski ili siroki hvat?? naravno, cilj je pogodit zadnje rame..


Misliš veslanje u pretklonu

Ako je o veslanju pitanje, pricao je i VJ nešto o tom, za pogodit zadnje rame, široki hvat i laktovi ne idu uz tijelo, nego su malo izbaceni van.
 

Upright row

Davore, široki hvat



Da, pretpostavljao sam da je bolji siroki, ali kod njega me boli lijevo rame.. damn.. morat cemo uski ostavit, a veslanje u pretklonu sa sirokim hvatom cu na spravi odradit.. jer ovako sa utegom ga ne pogadjam dobro..
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A et vidiš, mene kod uskog upright rowa bole zapešca, a na tom neutralnom (pretpostavljam da na to mislite kad kazete siroki) apsolutno nikakvo opterecenje po zglobove i ramena.  

Edited by Furai
There are few things graven in stone, except that you have to squat or you're a pussy.
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Originally posted by davor23 davor23 wrote:

  Ja mogu reci da sam kod okomitog veslanja, da budem precizniji, kod sirokog hvata jucer osjetio prvi put bol u ramenu.. jel bolji uski ili siroki hvat?? naravno, cilj je pogodit zadnje rame..


Osobno primim nekako u širini ramena ili uže.. Nikako šire.
Ako želim gađati zadnji dio ramena, onda izvodim vježbu posebnu za to. (odrucenje buc.)
  

Edited by Zoki
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Originally posted by ThornOfFaith ThornOfFaith wrote:

 Millitary press



I dakako ostale vježbe u kojima indirektno pogađam zadnje i srednje rame



Zna se ko je moj covjek
Muscle mass does not always equal strength. Strength is kindness and sensitivity. Strength is understanding that your power is both physical and emotional.

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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: 07 Svibanj 2010 at 11:03
Originally posted by Iluvatar Iluvatar wrote:

Originally posted by ThornOfFaith ThornOfFaith wrote:

 Millitary press



I dakako ostale vježbe u kojima indirektno pogađam zadnje i srednje rame



Zna se ko je moj covjek
 

Keep it simple

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Military press...također :) Osim toga ne radim gotovo ništa za ramena...ponekad odradim Tursko dizanje, ali i to više za "zagrijavanje".
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