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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
Izbjegavajte prenaprezanje i poboljšajte izdržljivost tako što ćete jednom u 6 – 8 sedmica odraditi kružni trening.
Za osobe koje rade kružni trening:
• Ako želite, svaki drugi dan i između dva kružna treninga radite jedan trening izdržljivosti.
Vodite računa da barem jednom sedmično napravite pauzu.
• U svoj sedmični program ubacite ili jedan trening snage ili jedan trening izdržljivosti.
* Ponavljanja: brojka označava broj ponavljanja jedne vježbe bez odmora.
* Broj setova: brojka označava koliko često u toku jednog treninga radite istu vježbu (npr. dva seta po 12
ponavljanja).
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