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5d sistema


TRENIRUOČIŲ PROGRAMA Nr.5 (pažengusiems)























































































































































Pagal šią treniruočių programą sportuokite 8 savaites, po to 1 savaitę pailsėkite


 


 


PIRMADIENIS


Serijos


Poilsis


Krūtinė


 


 


Štangos spaudimas


*15, 10, 3×6


2min


Atsispaudimai lygiagretėse


2 x 8


1min


Hantelių suvedimai gulint ant lygaus


2 x 10


30sek


Blauzdos


 


 


Pasistiebimai treniruoklyje stovint


2 x 10


1min


Pasistiebimai treniruoklyje sėdint


2 x 20


30sek


ANTRADIENIS


Serijos


Poilsis


Kojos


 


 


Pritūpimai su štanga


*15, 10, 3×6


2min


Svorio spaudimas kojomis treniruoklyje


2 x 8


1min


Mirties trauka tiesiomis kojomis


*15, 10, 3×6


1min


Kojų lenkimas gulint treniruoklyje


2 x 8


1min


Pilvo presas


 


 


Susirietimai suolelyje superserija su


3 x 25-15


30sek


Kojų kėlimas prie krūtinės gulint


3 x 25-15


30sek


KETVIRTADIENIS


Serijos


Poilsis


Nugara


 


 


Prisitraukimai prie krūtinės (su svoriu)


*15, 10, 3×6


2min


Štangos trauka pasilenkus


3 x 8


1min


Horizontalaus troso trauka


2 x 10


30sek


Trapecija


 


 


Štangos trauka iki smakro


2 x 8


1min


Bicepsas


 


 


Štangos kėlimas bicepsui stovint


*15, 10, 3×6


2min


“Plaktukas”


2 x 8


1 min


PENKTADIENIS


Serijos


Poilsis


Pečiai


 


 


Štangos spaudimas iš priekio sėdint


*15, 10, 3×6


2min


Hantelių kėlimas į šalis


2 x 8


1min


Hantelių kėlimas į šalis pasilenkus


2 x 8


1min


Tricepsas


 


 


Prancuziškas spaudimas gulint


*15, 10, 3×6


2min


Hantelio kėlimas iš už galvos dviem rankomis


2 x 8


1 min


*15, 10 - tai yra apšildomos pratimo serijos, 3×6 - darbinės pratimo serijos


 

Rodyk draugams

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