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PROGRAMI TRENIRANJA SNAGE
Namijenjeni osobama koje žele:
• odvojiti vježbe izdržljivosti i snage
• trenirati tri ili više puta sedmično
• trenirati pod visokim intenzitetom radi poboljšanja definicije mišića
• uraditi više setova po vježbi
Nivo intenziteta: visok/umjeren
Ponavljanja *: 8 12
Trajanje odmora: 30 sekundi do 2 minuta
Broj setova *: 1 do 3
Preporučeni sedmični broj treninga: 2 do 3
Važno: za postizanje općeg fitnessa preporučuje se kombinirati 2 – 3 dana sedmično treninge izdržljivosti sa 2 – 3
dana sedmično treninzima snage.
KRUŽNI PROGRAMI TRENIRANJA
Namijenjeni osobama koje žele:
• žele kombinirati trening izdržljivosti i snage
• imaju samo tri dana u sedmici kada mogu trenirati
• prije svega žele trening izdržljivosti
• imaju probleme pri nalaženju pravog programa treniranja
Nivo intenziteta: umjeren/nizak
Ponavljanja *: 15 20
Trajanje odmora: veoma kratak
Broj setova *: 1
Preporučeni sedmični broj treninga: 3
Važno: s vremena na vrijeme promijenite način treniranja kako biste spriječili stagniranje i da biste odmorili mišiće
i dali im vremena za oporavak.
Osobe koje treniraju snagu trebaju:
• jednom sedmično napraviti kružni trening
• podijeliti sedmicu na:
• jedan dan treninga snage
• jedan dan treninga izdržljivosti
• jedan dan kružnog treninga
Uputstva za treniranje
Koji program je najbolji za vas?
Za kojim tipom treninga težite i koji program želite slijediti ovisi o nivou vaše motivacije, raspoloživom vremenu, nivou
fitness treninga i ciljevima. Sljedeće će vam pomoći da se odlučite:
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