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EN
DE
FR
EL
RU
SL
SV
FI
CS
SK
HR
BS
SR
BG
HU
RO
TR
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
Namenjeni 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 treba da urade trening za cirkulaciju.
• Podelite nedelju dana na:
• jedan dan trening snage
• jedan dan trening izdržljivosti
• jedan dan kružni trening
Izbegavajte prenaprezanje i poboljšajte izdržljivost tako što ćete jednom u 6 – 8 nedelja odraditi kružni trening.
Osobe koje rade kružni trening
• Ako želite, možete da između dva kružna treninga radite jedan trening snage. Barem jednom u nedelji napravite
pauzu.
• U nedeljni program ubacite ili jedan trening snage ili jedan trening izdržljivosti.
* 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).
79


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