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  • Vezbanje / Istezanje - Za Svaki Misic ... Jacina/Zategnutost Vuku

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    Filip Stojanovic
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    This document provides guidance on exercises for different muscle groups. It recommends exercises to strengthen the rotator cuff, core, glutes, lower back, and serratus muscles. A sample workout routine splits exercises into back/rear delts, chest/triceps, biceps, legs/shoulders, and focuses on rotator cuff and core exercises daily. Stretches are recommended after workouts for each muscle. Injuries and muscle imbalances are addressed, along with equipment needed.

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    Vez 111Bice

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    This document provides guidance on exercises for different muscle groups. It recommends exercises to strengthen the rotator cuff, core, glutes, lower back, and serratus muscles. A sample workout routine splits exercises into back/rear delts, chest/triceps, biceps, legs/shoulders, and focuses on rotator cuff and core exercises daily. Stretches are recommended after workouts for each muscle. Injuries and muscle imbalances are addressed, along with equipment needed.

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    © All Rights Reserved
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    31 views6 pages

    Vezbanje / Istezanje - Za Svaki Misic ... Jacina/Zategnutost Vuku

    Uploaded by

    Filip Stojanovic
    This document provides guidance on exercises for different muscle groups. It recommends exercises to strengthen the rotator cuff, core, glutes, lower back, and serratus muscles. A sample workout routine splits exercises into back/rear delts, chest/triceps, biceps, legs/shoulders, and focuses on rotator cuff and core exercises daily. Stretches are recommended after workouts for each muscle. Injuries and muscle imbalances are addressed, along with equipment needed.

    Copyright:

    © All Rights Reserved
    Download as RTF, PDF, TXT or read online from Scribd
    Flag for inappropriate content
    Download as rtf, pdf, or txt
    of 6

    Vezbanje / Istezanje - Za svaki misic ...

    Jacina/Zategnutost vuku

    Bitno:

    - Rotator ( 3 vezbe ) + face pulls

    - Trbusnjaci + Core + Dupe + Pelvis + Donja ledja + Seratus

    - Clanak+Kuka

    - Istezanja?!

    - Kicma

    Trbuh: https://www.youtube.com/watch?v=gIhCuqtC0r0

    1. Drvoseca

    2. Farmer

    3. Guranje na gore dok se visi

    Dupe:

    Dupe na gore lezeci

    Jedna noga na gore i u stranu

    PC:

    Dupe na gore

    Rotator:

    https://www.youtube.com/watch?v=-NA8lUy5_Qc

    Facepulls + Na gore /// + W


    Lezeca

    Stojeca 2 ruke

    Sajla

    Band pullapart - https://www.youtube.com/watch?v=JObYtU7Y7ag --> SVaki dan!

    Program:

    1. Ledja/zadnjeR+Vezbe

    2. Vezbe bez ledja

    3. Grudi+Triceps

    4. Vezbe bez noge

    5. Noge+Rame

    6. Vezbe bez Noge/Ledja

    Vezbe = Rotator + Core

    Bonus: Dupe/Nozni

    1. Ledja

    - Spustanje 1 ruka

    - Veslanje 1 ruka

    - Veslanje Klasik

    - Mrtvo
    - Gornji Traps

    - Med/Donji Traps + * Lezeca WWE .. Y

    - Zadnje Rame

    - Romb

    - Rotator ... W

    2. Grudi / Triceps

    1. Benc - 55x10

    2. KKosi Bucice - 20

    3. Letenje - 10x10

    4. Triceps benc

    5. Konopac iznad glave

    6. Konopac ( 3 varijante ... iza laktovi, rock, klasik )

    +* Triceps lezeca klupica

    3. Biceps

    1. Sipka

    2. 1Ruka - ( Vrtenje / Spolja / Unutra )

    3. Podlaktice - https://www.youtube.com/watch?v=4EkKhkSNjWY

    4. Rotator

    5. Core

    4. Noge + Rame
    0. Listovi >>> Hip(athlean isto pokazuje) / Inner > Ova 2 ne sa masine nisu pravljeni da
    se opterecuju

    1. Cucanj

    2. Mrtvo

    3. Dupe

    4. Prednje + Seratus

    5. Srednje

    6. Zadnje

    Kardio*

    Romboid

    Core*: Serathus ( moljenje i ostali Scap Wing klip) +Abs+Back+?? + STABILIZACIJA?!(*


    + dal je ovo i za nervni sistem )

    Istezanja: Odma posle trening + da se pogleda za svaki misic

    Vezbe gde ne moz dignes: https://www.youtube.com/watch?v=aFQaJ6-T_6o&t=11m40s

    - Scapula wing https://www.youtube.com/watch?v=VCPp1DUypo0 > Romb/Levator Scap


    Strech >> Serathus Jacina

    Straight Arm Scapular - https://www.youtube.com/watch?v=NS54uZZxEls

    -Vrat

    Spisak:

    - Lice

    - Vrat

    - Traps

    Ruke:
    Biceps: Unutrasnji, Centralni, Spoljasnji

    Triceps: 3 Glave

    Podlaktice

    Snaga/Masa:

    Vezbice:

    Rame Povreda:

    1. Scapula

    2. Rotator https://www.youtube.com/watch?v=-NA8lUy5_Qc

    Ledja Balans

    ( Facepulls, Pullapart) https://www.youtube.com/watch?v=JObYtU7Y7ag

    - Donji traps

    -Rotatori https://www.youtube.com/watch?v=-NA8lUy5_Qc

    -Zadnje Rame

    - Scapula wing https://www.youtube.com/watch?v=VCPp1DUypo0

    2.Core

    3. Kicma

    4. Donja ledja
    Noge:

    1.Dupe

    2.Clanci

    3.Kukovi

    Nabavka:

    -Lopta

    - guma razvlacenje

    - podloga za patos

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