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Plan i Program

Plan i Program

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Published by Šuškava Trenerka

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Published by: Šuškava Trenerka on Mar 26, 2011
Copyright:Attribution Non-commercial

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01/14/2013

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Plan i Program
Napomena : prije svaki vjezbi tj pocinjanja vjezbiobavezno se dobro zagrijati a poslije istegnuti ...
Sedmica 1 : Uvodna sedmicaPonedjeljak : Sklekovi 2x10,Cucnjevi 2x25,Trbusnjaci2x20,Laktovi(stomak) 1x30sUtorak : Sklekovi 3x6,Trubsnjaci 2x10,Tegovi 7-10min,Trening ..Srijeda : Sklekovi 3x5,Laktovi(stomak) 1x20s,Cucnjevi1x40s.Cetvrtak : Odmor , trening ...Petak : Sklekovi 3x7,Cucnjevi 3x8,Tegovi 10-15min,Laktovi(stomak)1x30s.Subota : odmor , atletski , trening ..Nedjelja : Sklekovi 3x5,Cucnjevi 1x30s
 
 Sedmica 2 : Kondicija , snagaPonedjeljak : 1x35slaktovi(stomak),2x10sklekovi,tegovi 10-15minUtorak : 1x30s laktovi(stomak),3x5 sklekovi,tegovi5-10min,cucnjevi 1x35s,trubsnjaci 2x15 , treningSrijeda : Tegovi 7-10min,sklekovi 2x8,cucnjevi 1x25sCetvrtak : Odmor, treningPetak : 2x7sklekovi,trbusnjaci 2x15,tegovi 10-15min.Subota : odmor , Atletski , TreningNedjelja : Trbusnjaci 2x15,1x30cucnjeva,laktovi(stomak) 1x25s
 
Sedmica 3 : Tegovi,sklekovi,trbusnjaciPonedjeljak : 3x7sklekovi,3x10trbusnjaci,10-15mintegoviUtorak : 3x5sklekovi,3x7trbusnjaci , odmor ,treningSrijeda : 3x7 sklekovi,3x10trbusnjaci,10-15mintegoviCetvrtak : 2x7 sklekovi,2x10trbusnjaci,7-10mintegovi,odmor treningPetak : Odmor ..Subota : odmor , atletski , trening ...Nedjelja : 2x8sklekovi,2x15trbusnjaci,tegovi 7-10min.

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