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EN
DE
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EL
RU
SL
SV
FI
CS
SK
HR
BS
SR
BG
HU
RO
TR
Intenzitet: Visok
Ponavljanja *: 8 – 12
Pauza: 30 sekundi do 2 min.
Broj setova *: 1 do 3
Broj treninga tjedno: 2 do 3
Važno: Za postizanje općeg fitnesa preporučljivo je kombinirati 2 – 3 dana tjedno treninge izdržljivosti sa 2 – 3
dana tjedno treninge snage.
KRUŽNI PROGRAMI TRENIRANJA
Namijenjeno osobama koje:
• žele kombinirati trening izdržljivosti i snage
• imaju samo tri dana u tijednu kada mogu trenirati
• u osnovi žele trening izdržljivosti
• imaju probleme u nalaženju pravog progama treniranja
Intenzitet: umjeren/nizak
Ponavljanja: * 15 – 20
Pauza: kratko
Broj setova: * 1
Broj treninga tjedno: 3
Važno: S vremena na vrijeme promenite način treniranja kako biste sprečili stagniranje i da biste odmorili mišiće i
dali im vremena za oporavak.
Osobe koje treniraju snagu:
• Jednom tjedno uradite trening za cirkulaciju.
• Podijelite tjedan:
• jedan dan trening snage
• jedan dan trening izdržljivosti
• jedan dan kružni trening
Izbjegavajte prenaprezanje i poboljšajte izdržljivost tako što ćete jednom u 6-8 tjedana odraditi kružni trening.
Osobe koje rade kružni trening:
• Ako želite, između dva kružna treninga radite jedan trening snage, ali barem jednom tjedno napravite pauzu.
• U tjedni program ubacite ili jedan trening snage ili jedan trening izdržljivosti.
* Ponavljanja: Broj kazuje broj ponavljanja jedne vježbe bez odmora.
* Broj setova: Broj kazuje koliko često u toku jednog treninga radite istu vježbu (npr. dva seta a svaki sa 12
ponavljanja).
67


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