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  • Trening Za Gluteus U Teretani

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    Marija Lazic
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    Trening za gluteus u teretani

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    26 views1 page

    Trening Za Gluteus U Teretani

    Uploaded by

    Marija Lazic

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Flag for inappropriate content
    of 1

    PLAN TRENINGA ZA GLUTEUS

    MJESTO IZVOĐENJA: TERETANA

    TRENING 1

    NAPOMENE: 1. RUMUNJSKO MRTVO DIZANJE SA ŠIPKOM 10X4


    https://www.youtube.com/watch?v=4olq2s1lvsm
    -Vježbe se izvode stanično- 2. KRIŽNI ZAKORACI S GIRJAMA 10X3
    Odradi se jedna vježba sve https://www.youtube.com/watch?v=prvwvnxh4zs
    serije pa se prelazi na drugu 3. ČUČANJ TITRAJI S GIRJOM (GUMA IZNAD KOLJENA)
    vježbu. 10X3
    https://www.youtube.com/watch?v=dbgfzwmgqkw

    -Kod jednonožnih verzija 4. JEDNONOŽNI HIP THRUST 10X3


    https://www.youtube.com/watch?v=42lgxcd7oye
    zadani broj ponavljanja se
    5. DUBOKI ZAKORAK S KLUPICE 30CM 10X3
    odnosi na jednu nogu, a https://www.youtube.com/watch?v=rfj_1y_uwkk
    zatim se isto ponavlja s
    drugom nogom.

    - Zagrijavanje: kardio po
    izboru 5-10min i TRENING 2
    razgibavanje cijelog tijela
    1. SUMO MRTVO DIZANJE 10X4
    -Odaberite kilažu s kojom https://www.youtube.com/watch?v=vq0jmjttrrg
    možete napraviti 2. SPORI NEGATIV NA KLUPI 45CM 10X3
    maksimalno 12 ponavljanja https://www.youtube.com/watch?v=iku2xhckuc0
    pravilnom tehnikom 3. JEDNONOŽNI PRIJELAZ PREKO KLUPE 10X3
    https://www.youtube.com/watch?v=5w-s7h021ie

    -Pauza između treninga 72 4. JEDNONOŽNA VAGA S GIRJAMA 10X3


    https://www.youtube.com/watch?v=ce5w1db11vg
    sata, a u međuvremenu se
    5. ABDUKCIJA NA SPRAVI 10X4
    može odraditi trening https://www.youtube.com/watch?v=22lnlaw2x2a
    gornjeg dijela ili kardio

    TRENING 3

    1. DUBOKI ČUČANJ S POVIŠENJA S GIRJOM 10X4


    https://www.youtube.com/watch?v=hfozmdt0bce
    2. HIP THRUST ŠIPKA 10X4
    https://www.youtube.com/watch?v=hpvofnmznvy
    3. KRIŽNO SPUŠTANJE UZ PRIDRŽAVANJE 10X3
    https://www.youtube.com/watch?v=ttm0f1mvng0
    4. JEDNONOŽNO MRTVO DIZANJE 10X3
    https://www.youtube.com/watch?v=pukxzkdqi0c
    5. BUGARSKI ČUČANJ 10X3
    https://youtu.be/fCxkCe_eweg

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