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Old 11-05-2011, 20:50   #1
badrhari2008
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intrebare nr de serii

am urmatorul antrenament 1. spate
a. 4 serii tractiuni la bara (10,8,7,6) b . ramat din aplecat 4 serii a cate (12,10,8,6) c. ramat cu priza aia care a scoso dorian yates (nuj cum ii zice )) 4 serii a cate (12,10,8,6) d. indreptari 4 serii a cate (12,10,8,6) 2.pectorali
a. impins cu bara din plan inclinat 4 serii a cate (12,10,8,6)
b. impins cu bara din plan drept 4 serii a cate (12,10,8,6)
c. impins cu bara din plan declinat 4 serii a cate (12,10,8,6)
d. fluturari cu gantere la unu din planuri 4 serii a cate (12,10,8,6)
3. umeri+trapez
a. impins cu gantere 4 serii a cate (12,10,8,6)
b.ridicari lateral cu gantere 4 serii a cate (12,10,8,6)
c.ridicar frontale cu gantere 4 serii a cate (12,10,8,6)
d la trapez 8 seri a cate 12 repetari ridicari cu bara si gantere
4. picioare
a.genoflexiuni 5 serii a cate(20,18,16,14,12 )
b fandari 4 serii a cate (12,10,8,6)
c gambe 6 serii ridicari p varfuri cu haltera in spate la taote 20 de repetari
d. indreptari cu genunchii blocati 4 serii a cate (12,10,8,6)
5 brate in superset + antebrate exercitii normala cu bara ...............vreau sa stiu daca e ok antrenamentul asta ca nr de serii si exercitii ...sunt ectomorf 1,80 ...77 kg ....din octombrie anu trecut ma antrenez pt masa ...ast pareri .multumesc:P
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Old 11-05-2011, 22:08   #2
Lovele
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Trapez ajunge 4 serii cu bara.
Peipt ajunge la cele 3 planuri a cate 4 serii, sau faci iclinat, drept si fluturari...
La deltoizi poti face 4 serii presa militara, si 2-2-2 serii, impins in fata, impins in lateral, impins de la 90 de grade aplecat.
Picoare la gambe ajunge maxim 4 serii zic io, cum am citit ajunge si 2-3.
Daca esti ectomorf eu zic sa nu antrenezi antebratele si asa sunt solocitate destul de mult. Daca faci tractiuni pentru spate, biceps, pentru lombari indreptari poti vedea ca lucreaza si antebratele bine...Cel putin la mine dupa 8 serii de tractiunu sunt umflate bine antebratele.
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Old 11-05-2011, 23:03   #3
badrhari2008
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pai am omis sa zic ...fac numa ex d baza ptr ca nu merg la sala fac acasa ...am gantere haltere si cele 3 planuri +bara de tractiuni in tavan )............gambele cresc greu si orcum nu cred ca e mult pt ele )
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Old 12-05-2011, 08:18   #4
Cristian Neagu
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nr de serii e ok
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pentru personal training/consiliere contracost puteti sa ma contactati pe email [email protected]
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Old 12-05-2011, 16:59   #5
Lovele
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Eu am zis numai ca fapt divers cum fac eu, ca si eu is ectomorf Daca lucreaza baga tare
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Old 12-05-2011, 20:32   #6
badrhari2008
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ok ms tuturor :P
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