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Upute za treniranje
PROGRAMI TRENIRANJA SNAGE
Namijenjeno osobama koje:
žele odvojiti trening izdržljivosti i snage
žele trenirati tri ili više puta tjedno
žele trenirati u visokom intenzitetu kako bi poboljšali definiciju mišića
žele proći više setova po vježbi
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 tjednu 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.
Podelite 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 izmeñu dva kružna treninga radite jedan trening snage. Ali barem jednom tjedno napravite
pauzu.
U tjedni program ubacite ili jedan trening snage ili jedan trening izdražljivosti.
*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).
48


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