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TRENIRUOČIŲ PROGRAMA Nr.6 (pažengusiems)





































































































































































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


PIRMADIENIS


Serijos


Poilsis


Krūtinė


 


 


Štangos spaudimas


*3 x 5


2min


Štangos spaudimas gulint kampu


2 x 5


2min


Atsispaudimai lygiagretėse


2 x 5


2min


Pilvo presas


 


 


Susirietimai ant grindų su svoriu


3 x 10


1min


Kojų kėlimas prie krūtinės kabant su svoriu


2 x 10


1min


ANTRADIENIS


Serijos


Poilsis


Nugara


 


 


Horizontalaus troso trauka


*2 x 5


2min


Štangos trauka pasilenkus


2 x 5


2min


Prisitraukimai su “V” rankena


2 x 5


2min


Prisitraukimai prie krūtinės


2 x max


2min


Dilbis


 


 


Riešų su hanteliais lenkimas stovint


2 x 8


1min


TREČIADIENIS


Serijos


Poilsis


Kojos


 


 


Pritūpimai su štanga


*3 x 5


2min


Įtūpstai su štanga ant pečių


2 x 5


2min


Mirties trauka tiesiomis kojomis


2 x 5


2min


Blauzdos


 


 


Pasistiebimai svorio spaudimo kojomis treniruoklyje


2 x 8


2min


Pasistiebimai treniruoklyje sėdint


2 x 8


2min


KETVIRTADIENIS


Serijos


Poilsis


Pečiai


 


 


Hantelių spaudimas sėdint


*3 x 5


2min


Hantelių kėlimas į šalis


2 x 5


2min


Hantelių kėlimas į šalis pasilenkus


2 x 5


2min


Trapecija


 


 


Štangos trauka iki smakro


*3 x 5


2min


Pečių pakėlimai su štanga


2 x 5


2min


PENKTADIENIS


Serijos


Poilsis


Tricepsas


 


 


Štangos spaudimas siaurai


*3 x 5


2min


Prancuziškas spaudimas stovint su EZ štanga


2 x 5


2min


Bicepsas


 


 


Štangos kėlimas bicepsams stovint


*3 x 5


2min


Hantelių kėlimas bicepsams stovint (kartu)


2 x 5


2min


*atlikite 2 apšildomasias pratimo serijas su lengvu svoriu



 


 

Rodyk draugams

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