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Old 11-11-2016, 19:57   #1
stefan2102
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Unhappy Antrenament masa musculara, incepator !

Salutare tuturor ! Ar putea cineva sa-mi recomande un program pentru crestere in masa musculara,destinat incepatorilor ? Tin sa specific ca am 22 ani,1m83 si 75 kg...Totodata vreau sa specific ca uneori am dureri lombare,deci daca ati putea sa-mi recomandati un program fara genoflexiuni cu haltera sau chestii de genul care am auzit(nu sunt sigur)ca ar afecta spatele respectiv coloana vertebrala ! Multumesc mult,si toate cele bune !
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Old 13-11-2016, 16:25   #2
cristik22
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Programe pt. incepatori sunt aici pe forum, trebuie doar sa cauti la rubrica antrenament.Dureri lombare ai pt. ca ai lombarii nelucrati si trebuie sa-i dezvolti.Genuflexiunile nu afecteaza coloana daca le faci corect, iar indreptarile chiar ajuta in privinta asta, mai ales pt. dezvoltarea lombarilor.Bafta!
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Old 13-11-2016, 19:18   #3
stefan2102
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Multumesc fain Cristik ! Iar ca un ultim sfat,de cate ori pe sapt ar trebui sa merg la sala din opinia ta?
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Old 13-11-2016, 23:31   #4
cristik22
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Asta depinde de mai multi factori, dar de regula, se porneste de la 3 zile pe saptamana, antrenandu-se toate grupele de muschi la fiecare antrenament.
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Old 14-11-2016, 08:57   #5
stefan2102
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Am inteles ! Multumesc si toate cele bune !
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Old 15-11-2016, 09:52   #6
Cristian Neagu
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Pentru lombari: hiperextensii (le poti face si acasa) 4-5 seriix20 rep, executie lenta.
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pentru personal training/consiliere contracost puteti sa ma contactati pe email [email protected]
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Old 15-11-2016, 15:03   #7
stefan2102
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Iar pentru restul corpului,e recomandat sa lucrez toate grupele de muschi intr-un antrenament si daca da,pentru ce perioada (asta reamintind ca sunt incepator ) ?
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Old 15-11-2016, 18:39   #8
cristik22
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Ti-am zis ca da, toate grupele musculare intr-o zi, dar cu exercitii ce implica cat mai multe grupe musculare (genuflexiuni, indreptari, impins cu bara, tractiuni, flotari la paralele), minim 3-4 luni, recomandat 6, asta depinde cat de repede progresezi.
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Old 15-11-2016, 20:04   #9
stefan2102
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mersi fain pentru tot !!!
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