Trening 2x W Tygodniu

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Trening 2x W Tygodniu

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Paweł Grodek

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Trening 1: Rozpitki na przyrzdzie siedzc ciganie drka wycigu dolnego do brzucha siedzc Unoszenie ramion przodem z koem (stojc)

Unoszenie ramion bokiem siedzc na przyrzdzie ciganie linek wycigu grnego bokiem w ty Prostowanie ramion z drkiem wycigu grnego Naprzemienne uginanie ramion z hantelkami stojc Prostowanie ng na przyrzdzie Uginanie ng na przyrzdzie lec Wspicia na palce na przyrzdzie siedzc Unoszenie tuowia w ty na awce Unoszenie zgitych ng do klatki piersiowej Wiosa, rower lub bienia 130-140) Trening 2: Wyciskanie na przyrzdzie siedzc (kl. piersiowa) ciganie drka wycigu grnego za gow siedzc Unoszenie ramion przodem stojc Unoszenie ramion bokiem stojc ciganie linek wycigu grnego bokiem w ty Wyciskanie francuskie lec na awce Uginanie ramion z drkiem wycigu dolnego Wyciskanie nogami na suwnicy skonej Uginanie ng na przyrzdzie stojc Wspicia na palce na przyrzdzie siedzc Unoszenie tuowia w ty na awce Spicia brzucha na przyrzdzie Wiosa, rower lub bienia 130-140) 3 serie 12-15 powtrze 3 serie 12-15 powtrze 3 serie 12-15 powtrze 3 serie 12-15 powtrze 3 serie 12-15 powtrze 3 serie 12-15 powtrze 3 serie 12-15 powtrze 3 serie 12-15 powtrze 3 serie 12-15 powtrze 3 serie 12-15 powtrze 3 serie 12-15 powtrze 4 serie 12-15 powtrze 30-60 min. (ttno okoo 3 serie 12-15 powtrze 3 serie 12-15 powtrze 3 serie 12-15 powtrze 3 serie 12-15 powtrze 3 serie 12-15 powtrze 3 serie 12-15 powtrze 3 serie 12-15 powtrze 3 serie 12-15 powtrze 3 serie 12-15 powtrze 3 serie 12-15 powtrze 3 serie 12-15 powtrze 4 serie 12-15 powtrze 30-60 min. (ttno okoo

Po 3 tygodniach zmiana: Trening 1: Wyciskanie na przyrzdzie siedzc (kl. piersiowa) Rozpitki na przyrzdzie siedzc Unoszenie ramion przodem z koem (stojc) Unoszenie ramion bokiem siedzc na przyrzdzie ciganie linek wycigu grnego bokiem w ty Naprzemienne uginanie ramion z hantelkami stojc Uginanie ramion z drkiem wycigu dolnego Spicia brzucha na przyrzdzie Unoszenie zgitych ng do klatki piersiowej Wiosa, rower lub bienia 130-140) Trening 2: ciganie drka wycigu grnego za gow siedzc ciganie drka wycigu dolnego do brzucha siedzc Wyciskanie nogami na suwnicy skonej Prostowanie ng na przyrzdzie Uginanie ng na przyrzdzie lec Wspicia na palce na przyrzdzie siedzc Unoszenie tuowia w ty na awce Wyciskanie francuskie lec na awce Prostowanie ramion z drkiem wycigu grnego Spicia brzucha na przyrzdzie Unoszenie zgitych ng do klatki piersiowej Wiosa, rower lub bienia 130-140) 3 serie 12-15 powtrze 3 serie 12-15 powtrze 3 serie 12-15 powtrze 3 serie 12-15 powtrze 3 serie 12-15 powtrze 3 serie 12-15 powtrze 3 serie 12-15 powtrze 3 serie 12-15 powtrze 3 serie 12-15 powtrze 4 serie 12-15 powtrze 4 serie 12-15 powtrze 30-60 min. (ttno okoo 3 serie 12-15 powtrze 3 serie 12-15 powtrze 3 serie 12-15 powtrze 3 serie 12-15 powtrze 3 serie 12-15 powtrze 3 serie 12-15 powtrze 3 serie 12-15 powtrze 4 serie 12-15 powtrze 4 serie 12-15 powtrze 30-60 min. (ttno okoo

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