Antrenament Fitness (Fitness Program)

ANTRENAMENT -

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Faci din fiecare exercitiu 2 serii a cate 8 repetari (minim 6 - maxim 10) si dupa ce o sa te acomodezi cu exercitiile faci 3 serii x 8 repetari[de exemplu: daca poti sa faci mai multe de 10 repetari nu te opri la 10, fa cate poti si dupa maresti greutatea cu 10% - faci repetari pana cand nu mai poti face o repetare corecta sau deloc] ai inteles ideea Repetare corecta = extensie totala + contractie totala Sa nu faci pauza cand esti in extensie, doar in contractie se face pauza Pauza intre serii 1,5-2 minute Abdomen poti sa bagi in fiecare zi sau in zilele cand termini antrenamentul mai repede

LUNI Piept (1-3) + Triceps (4-6) + Abdomen (http://www.youtube.com/watch?v=gDkgA2x3ICU&feature=channel; http://www.youtube.com/watch?v=CMJA332bfs0&feature=channel ) 1. Impins din culcat, cu ganterele 2. Impins din inclinat, cu ganterele 3. Fluturari cu ganterele sau la cablu 4. Flotari la paralele (daca poti…) 5. Extensii cu gantera deasupra capului 6. Extensii la cablu 7. Pull-over Linkuri: http://www.youtube.com/watch?v=VmB1G1K7v94&feature=channel http://www.youtube.com/watch?v=8iPEnn-ltC8&feature=channel http://www.youtube.com/watch?v=eozdVDA78K0&feature=related http://www.youtube.com/watch?v=2-LAMcpzODU&feature=related http://www.youtube.com/watch?v=cXICnzp1mD8&feature=related http://www.youtube.com/watch?v=6_3TJ_x-kzg http://www.youtube.com/user/pecsluvr#p/u/7/UByYmp-MVb8 MIERCURI Picioare 1. Genuflexiuni cu bara sau cu gantere 2. Presa 3. Indreptari 4. Extensii la aparat 5. Flexii la aparat 6. Ridicari pe varfuri Linkuri: http://www.youtube.com/watch?v=qJGl3rtLF18&feature=related http://www.youtube.com/watch?v=YvgkjQObW4Y

VINERI Spate (1-3) + Umeri (4-6) + Biceps (7-8) 1. Tractiuni cu priza larga 2. Tractiuni cu priza apropiata (20 de cm intre brate) 3. Ramat din aplecat cu bara sau din sezut la cablu 4. Impins vertical 5. Fluturari laterale 6. Fluturari din aplecat 7. Flexii cu bara dreapta 8. Flexii concentrate Linkuri: http://www.youtube.com/watch?v=pGsu9bPjDoY&feature=related http://www.youtube.com/watch?v=yAFTAcNP1VA&feature=related http://www.youtube.com/watch?v=GZbfZ033f74&feature=related http://www.youtube.com/watch?v=qEwKCR5JCog&feature=channel http://www.youtube.com/watch?v=3VcKaXpzqRo&feature=channel http://www.youtube.com/watch?v=bT8A7Vc-2SI&feature=related http://www.youtube.com/watch?v=EFSpTUQunLE&feature=channel http://www.youtube.com/watch?v=4mspIkUYGHo&annotation_id=annotation_118 402&feature=iv http://www.youtube.com/watch?v=LX8gbhth-rk&feature=related