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Uputstvo za treniranje
PROGRAMI
TRENIRANJA
SNAGE
Namenjeni osobama koje:
žele odvojiti vežbe izdržljivosti i snage
žele trenirati tri ili više puta nedeljno
žele trening visokog intenziteta za unapreñenje definicije mišića
žele uraditi više setova
Težina tegova: velika/umerena
Ponavljanja: * 8-12
Odmori: 30 sek. do 2 min.
Setovi: * 1 do 3
Nedeljni broj vježbanja: 2 do 3
Važno: Za postizanje opšteg fitnesa preporučujemo Vam da kombinujete 2-3 dana nedeljno treninge
izdržljivosti sa 2-3 dana nedeljno treninga snage.
KRUŽNI
PROGRAMI
TRENIRANJA
Namenjeno osobama koje:
žele raditi kako trening izdržljivosti tako i snage
imaju samo tri dana u nedelji kada mogu da treniraju
žele pre svega trening izdržljivosti
imaju probleme pri nalaženju pravog progama treniranja
Težina tegova: umerena/mala
Ponavljanja: * 15-20
Odmori: kratki
Setovi: * 1
Nedeljni broj vježbanja: 3
Važno: S vremena na vreme promenite način treniranja kako biste sprečili stagniranje i da biste odmorili mišiće
i dali im vremena za oporavak.
Osobe koje treniraju snagu
Jednom nedeljno treva da urade trening za cirkulaciju.
Podelite nedelju dana na:
- jedan dan trening snage
- jedan dan trening izdržljivosti
- jedan dan kružni trening
Izbjegavajte prenaprezanje i poboljšajte izdržljivost tako što ćete jednom u 6-8 nedelja odraditi kružni trening.
Osobe koje rade kružni trening
Ako želite izmeñu dva kružna treninga radite jedan trening snage. Ali barem jednom u nedelji napravite
pauzu.
U nedeljni program ubacite ili jedan trening snage ili jedan trening izdražljivosti.
*Ponavljanja: Broj označava broj ponavljanja jedne vežbe bez odmora.
*Broj setova: Broj označava koliko često u toku jednog treninga radite istu vežbu (npr. dva seta, a svaki ima
12 ponavljanja).
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