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Old 13-01-2014, 13:17   #1
mutilaila
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Antrenament incepatoare

Buna ziua,
Am incercat sa formez un antrenament ptr sotia mea , cu o experienta de vreo 3 luni antrenament de full body inainte. Scopul este tonifierea corpuli si o pierdere in greutate de aproximativ 5 kg. As ruga pe cei care se pricep sa ma corecteze daca trebuie in privinta acestui program .Ritmul este de 1 zi da si 1 zi pauza.
ziua 1
Genuflexiuni 3x15
Extensii coapsa la aparat 3x15
Impins orizontal gantere -piept 3x12
Impins cu bara ptr -umeri 3x12
Fluturari laterale -umeri 3x12
Extensi cu gantera -triceps 3x12
Abdomene triset 3x m
Banda alergare 20
Stepper 10
ziua 2
Tractiuni la helcometru -spate 3x12
Ramat cu bara -spate 3x12
Indreptari cu bara -spate 3x12
Flexii cu bara -bicepsi 3x12
Flexii femoral 3x12
Indreprari romanesti -femurali 3x12
Abdomene 3x m
Banda alergare 20
Stepper 10
ziua 3
Genoflexiunii Sumo 3x15
Fandarii laterale 3x15
Fandari in spate 3x12
Ridicari picioare in spate 3x12
Ridicari de fund 3x15
Ridicari pe varfuri 3x15
Abdomene 3x m
Banda alergare 20
Stepper 10
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Old 15-01-2014, 11:04   #2
Cristian Neagu
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La prima vedere, extensiile la banca ii vor dezvolta sotiei tale exact capetele cvadricepsului foarte insestetice de deasupra genunchiului la femeie.Mi se pare prea putin efort aerob.Descrie te rog ex ridicari de fund?
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Old 16-01-2014, 00:19   #3
mutilaila
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Numele potrivit este ridicari de bazin, greseala mea
http://www.youtube.com/watch?v=7DIDz8JUusA
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Old 17-01-2014, 11:41   #4
Cristian Neagu
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Aha, am inteles, tu te uitai la ce ti se parea tie mai interesant!Trecem cu vederea, te inteleg! )
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Old 18-01-2014, 11:52   #5
mutilaila
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Quote:
Originally Posted by Cristian Neagu
Aha, am inteles, tu te uitai la ce ti se parea tie mai interesant!Trecem cu vederea, te inteleg! )
Ochii vad ,inima cere..)
despre ce am incercat sa organizez in program ce spuneti, ar trebui modificat ceva.Ma gandeam sa mai introducem o zi de cardio 45 minute.1zi antrenament 1 zi cardio 1 antrenament apoi pauza de o zi .
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Old 18-01-2014, 13:08   #6
Cristian Neagu
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Poti atasa antr cardio dupa cel cu greutati.Nu e baiat sa iti faci probleme ca nu creste suficient in masa musculara.Astfel poti baga o zi de pauza intre cele cu antrenament.
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