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Old 02-08-2013, 15:08   #1
RoyalCobra
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Intrebari

De 2 saptamani aplic superseriile la triceps+biceps. Exercitiile pe care le fac sunt
Impins frantuzesc+ flexii cu bara 3x10-8 repetari si Extensii cu bara Z+ Flexii hammer 3x10-8 repetari. Fac 2 serii a cate 15-20 de repetari cu bara goala drept incalzire. Problema e ca la impins frantuzesc fac 2 serii cu 60 kg 9-10 repetari iar a 3a nu mai pot face nici 6,astfel reduc greutatea la 50 kg. Ce gresesc? Ma asteptam ca de la serie la serie sa cresc greutatea sau macar sa o mentin facand acelasi nr de repetari.


Si a 2a intrebare ar fi: Ce exericitiu se recomanda ptr masa musculara al deltoidului lateral?

Multumesc anticipat.
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Old 02-08-2013, 17:26   #2
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Dupa fiecare superserie faci pauza? Cat dureaza pauza?
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Old 02-08-2013, 17:27   #3
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Da.Cam 30-50 secunde.
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Old 02-08-2013, 17:36   #4
Cristian Neagu
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Ai doua alternative, ori te ajuta un partener, ori scazi nr de reps la ultima serie.
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Old 02-08-2013, 18:10   #5
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Lucrand bratele separat de alte grupe mari iti recomand ca la prima serie sa folosesti greutatea cea mai mare, urmand ca la urmatoarele sa scazi greutatea si sa cresti nr de rep. Acest lucru se poate face in bune conditii doar cu o incalzire corespunzatoare, cea descrisa de tine nu este buna.
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Old 02-08-2013, 20:19   #6
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Ok, multumesc. Si legat de intrebarea 2?
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Old 02-08-2013, 22:28   #7
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Ramat vertical cu haltera priza medie si fara sa duc bara mai sus de piept + Ridicari laterale cu ganterele foarte corect si strict executate
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Old 03-08-2013, 07:31   #8
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Multumesc, cred ca o sa schimb ridicarile laterale pe care le faceam pana acum cu ramatul vertical.
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Old 03-08-2013, 09:25   #9
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De ce sa le schimbi cand poti sa le faci pe ambele...
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Old 03-08-2013, 15:54   #10
SkoRpYo
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nu e prea mult? un ex de impins, unul de ramat vertical+ fluturari laterale?
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Old 03-08-2013, 18:04   #11
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@cristik22
Pentru ca eu lucrez 1 exercitiu ptr fiecare parte a deltoidului.
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Old 03-08-2013, 18:51   #12
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Quote:
Originally Posted by SkoRpYo
nu e prea mult? un ex de impins, unul de ramat vertical+ fluturari laterale?
In ce context sa fie prea mult? Cu aceste 3 exercitii nici nu ai antrenat complet deltoidul, dar depinde foarte mult in ce context si mai anume:
impreuna cu ce grupa mai lucrezi deltoidul, dupa cat volum de serii, daca mai antrenezi alta portiune a deltoidului in alta zi, etc...
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Old 03-08-2013, 19:01   #13
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Lukian are dreptate, depinde de imprejurari si oricum intrebarea era strict despre masa deltoidului median.Nu poti sa-ti evidentiezi deltoidul median cu un singur exercitiu daca tu bagi sa zicem 12 serii de impins la piept si inca vreo 4 la impins cu bara pentru umeri.
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Old 03-08-2013, 21:39   #14
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eu antrenez spatele cu umerii(toate cele 3 capete) imi cer scuze ca am deviat de la subiectul principal
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Old 03-08-2013, 21:41   #15
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Deci sa inteleg ca ar trebui sa aplic 2 exercitii ptr deltoidul median? Momentan fac 1 pentru fiecare parte.Fac umerii in ziua cu superseriile.
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Old 03-08-2013, 21:49   #16
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Daca vrei sa scoti in evidenta delt. median da.
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Old 03-08-2013, 22:41   #17
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Ok , merci.
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