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52
VADBENI PROGRAMI ZA MOČ
Najbolj primerni za osebe, ki:
• Želijo ločiti aerobno vadbo od vadbo za izboljšanje moči
• Želijo trenirati 3 ali več dni v tednu
• Želijo vadbo z visoko intenziteto za izboljšanje in oblikovanje mišične mase
• Želijo izvesti več zaporednih vadbenih setov
Intenziteta vadbe: visoka / srednja
Število ponovitev *: 8 – 12
Obdobja počitka: 30 sekund do 2 minuti
Seti *: 1 do 3
Priporočljivo število dni v tednu: 2 do 3
Pomembno: za izvedbo celotnega programa vadbe, morate poleg 2 do 3 vadb za moč kot dodatno 2 – 3 dni v
tednu izvajati tudi aerobno vadbo.
KROŽNI VADBENI PROGRAMI
Najbolj primerni za osebe, ki:
• Želijo kombinirati aerobno vadbo in vadbo za izboljšanje moči
• Imajo za vadbo na voljo le 3 dni v tednu
• Želijo vadbo za izboljšanje splošne kondicije in telesne pripravljenosti
• So imeli v preteklosti težave z določenimi vadbenimi programi
Intenziteta vadbe: srednja / nizka
Število ponovitev *: 15 – 20
Obdobja počitka: Izredno kratki
Seti *: 1
Priporočljivo število dni v tednu: 3
Pomembno: vsake toliko časa spremenite program vadbe in na ta način preprečite preutrujenost telesa ter spočij-
te mišice in sklepe od prekomernih ponovitev in možne pretirane uporabe.
Če ste izbrali vadbo za moč
• Enkrat tedensko opravite krožno vadbo
Teden razdelite na:
• En dan – vaje za moč
• En dan – aerobni vaje
• En dan – krožna vadba
Navodila za vadbo
Kateri program je za Vas najboljši?
Katero obliko vadbe boste izbrali in kateremu izmed programov boste sledili, je odvisno od vaše stopnje motiviranosti,
razpoložljivega časa, telesne pripravljenosti in želenih ciljev. Nadaljnja razlaga vam bo pomagala pri Vaši odločitvi:
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