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Old 30-03-2013, 12:01   #1
Vlad Alexandru
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Question Program de antrenament

As vrea sa urmez urmatorul program de antrenament:
Ziua 1 :Cvadriceps + Adductori
Ziua 2:Spate+ Biceps + Abdomen
Ziua 3:Umar+Trapez
Ziua 4: Pauza
Ziua 5:Biceps Femural+ Gambe
Ziua 6:Piept+Triceps
Ziua 7:Abdomen
Ziua 8: Pauza
As vrea sa imi spuneti daca este bun .. exercitiile , seriile si repetarile le voi pune eu dar vreau sa stiu daca este buna combinatia ...
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Old 30-03-2013, 12:47   #2
GuN
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Mi se pare mult prea incarcat.
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Old 30-03-2013, 14:39   #3
RoyalCobra
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Fa picioarele intr-o singura zi,la care adaugi abdomenul.
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Old 30-03-2013, 20:00   #4
Vlad Alexandru
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Am incercat sa fac asta dar avem de fiecare data febra musculara doar la adductori si gambe .. iar la bicepsii femurali si cvadricepsi nimic ...
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Old 30-03-2013, 21:24   #5
Lukian
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Ma intreb cum te antrenai inainte cand faceai picioarele intr-o singura zi. Cum arata programul din ziua cu picioarele?
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Old 30-03-2013, 21:35   #6
Vlad Alexandru
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lucram grupele ce constituie picioarele de jos in sus ..
Gambe:ridicari pe varfuri cu haltera pe umeri(3 serii-20,15,15) + magarusul(2 serii-15)+ ridicari de varfuri din sezut cu bara pe genunchi(3 serii-15)
Cvadriceps:Extensi la aparat(2 serii-10) +Genuflexiuni cu bara (4 serii-10 , 12 rep)+ Fandari cu gantere in maini(3 serii-15rep)
Biceps femural:Flexii la aparat(2 serii-20) + Indreptari pentru femurali ( 1 serie-15)
Adductori: Genuflexiuni cu picioarele la o distanta mai mare decat latimea umerilor ( sumo parca se chemau ) (3 serii-20rep)
Cam aste era antrenamentul meu ... si pauzele dintre ele erau de 1 min .. poate mai putin ..
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Old 31-03-2013, 00:03   #7
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Cred ca ar fi cazul sa incepi un antrenament mai intens de picioare cu greutati mari.
Genuflexiuni 4 serii x 6-12 rep
Presa 3 serii x 9-15 rep
Indreptari romanesti 3 serii x 6-10 rep
Ridicari pe varfuri la aparat 3 serii

Esential este sa faci o incalzire corespunzatoare care sa iti permita folosirea in sigurata a unor greutati mai mari. Intensitatea antrenamentelor va fi mult mai mare in comparatie cu ce faceai inainte.
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