Ručka za kombinovano rusko zvono (set iz 2 dela) 1000din.

/set----------------------------------1kom-------
1000

Jednoručne šipke za 20kg krupan navoj sa navrtkom (dužina 42.5cm) max. 4 diska. . 600din.
/kom..2kom-------1200

Disk od 5kg – 500din.---------------------------------------------------------------------------3kom-------1500

easy flex rukavice zastita dlana i bandaz zgloba-univerz----------------------------------------1kom--------990

obloga za sipku navlaka za vrat-----------------------------------------------------------------1kom-------1900

pojas za teretanu neoprenski XL................................................................1kom........790

Iron Sport novi spojeni sklekeri 3 in 1 ........................................................1kom.......3950

Cena DUPLOG točka- širi hvat (model: TZT-03)……………1150din.

/kom.TZT03,,,,,,,,1kom…………………………………..1150

Back Squat Benefits

The barbell back squat truthfully works – to various degrees – almost the
entire body from your ankles to your upper back.

Done properly, the dominant working musculature and benefits of a

back squat are for the quadriceps & glutes. However, other territories of
the body gain benefits as well.

Benefits of Back Squats for the Ankles

The ankles bend deeply at the bottom and while the calves are not
worked muscularly, they are stretched and lengthened which can be
beneficial for those with immobile ankles.

Benefits of Back Squats for the Low Back and Core

The lower back/core is also called upon to stabilize you as you lift the
weight, and your upper back contributes to this as well.

Benefits of Back Squats for the Adductors

Depending on your squat stance and personal anthropometry, the
adductors on the inside of your thighs/groin also contribute massively to
the squatting pattern. This is an underrated aspect of squatting which
directly benefits lateral movement & grappling positions where the legs
must squeeze and control opponents.
Benefits of Back Squats for the Overall Strength of Knee & Hips.
When squats are performed through a full range of motion, the
heavyweights and powerful stimuli are effective at building up the
connective tissue throughout the body as well. Squats do an amazing job
of slowly building up passive tissues in the body from head to toe to
become more resilient and able to withstand impact. This is an
extremely underrated part of strength training that Grafling athletes
benefit tremendously from. The ability to train longer and harder
without breaking down or becoming injured is invaluable to the
developing jiu-jitsu athlete. Back squats provide this throughout the legs
and hips as well as the midsection.

Strength & Power

High Bar back squats have also been shown to help athletes develop
power very effectively simply because they allow the body to be loaded
up heavy and forced to contract a large amount of muscular force to
overcome heavy resistance. This – along with its muscular and
connective tissue benefits – is beneficial in speed and power athletes
that want to run faster and hit harder in all sports.

A back squat developed to approximately 1.8 to 2x body weight can be a

major game changer in the injury resilience and power potential of a
grappler.

Heavy strength movements, like a back squat, force the entire body to
learn to contract large muscle groups together and operate under strain
– this will be necessary for most contact sports and especially grappling
to complete or escape maneuvers where high force outputs that require
several seconds of sustained effort are necessary.

While many muscular actions in sports occur in less than one second,
The ability to continue to apply explosive force under high resistance for
1 to 3 full seconds at a time Will be tested during crucial make-or-break
moments in a match.
In addition to the fact that a higher ceiling for absolute strength makes
opponents feel lighter, developing strength as a back squat is a no-
brainer for any contact or grappling athlete.

How to Increase Back Squat Numbers?

To develop your back squat – several factors need to be considered.
Though this article will not cover a specific program to develop
squatting strength, we will provide some principles and guidelines that
may prove useful in your training.

Squat Frequently and Consistently (but not too frequently)

The number one factor that prevents people from improving their squat
is simply not consistently putting in a quality training session. Most
squat programs for beginners will have you squatting three times a
week. While this may work for a pure lifter, this would be excessive for
a grappling athlete with an active schedule.

To account for the additional training stress of sports practice and being
considerate tonight so frequently that it interferes with skill
development, squatting once a week is advisable

However, the quality of that squat session will be impactful.

Place your squat session on a lower body strength training day and
ideally placed this day between two training days of rest days during the
week. You want to avoid your legs already being too fatigued to execute
quality squats and also want to avoid a high-effort squat routine
interfering with your more intense sports practices.
In some cases with constrained schedules, it is also acceptable to place a
squat training session earlier in the day before a jujitsu/grappling
training session. With 4 to 6 hours of rest in between sessions they
should not deeply interfere with one another and by performing your
squat session 1st you will ensure the strength training is of adequate
quality if developing strength is a priority in your training at the
moment.

Rep Ranges
Most commonly – many squat programs may have you perform sets of 5-
8 reps across.

Such as a 5×5 format.

This is fine in a pure lifting context with a beginner. As they need to

keep practicing repetitions to learn the skill as well as prevent things
from becoming too complicated for them as they are initially learning.

However, this may not be ideal for a grappling-focused trainee or someone

with basic control of the movement already developed. At this point,
beginner jiujitsu athletes would benefit from 3-4 sets across instead as
they learn to squat. Once the movement has been comfortably
developed – they can move on to exploring superior approaches.
One common approach with sets of “5” is they are designed to “build
strength”. As mentioned previously the most effective way to get
stronger is to build both muscle size AND muscle recruitment ability.

The issue many fall into is that muscle recruitment is best built with
lower reps below 6 and muscle mass is often best built with rep ranges 8
and above. This often leads to many spinning their wheels and getting
nowhere in either direction as athletes focused on performance try to
chase both goals poorly.

There is a simple and very effective method for achieving both of these
goals and training qualities that can be performed near the beginning of
any strength session with any compound movement.

Squats in particular work very well here.

You essentially lift one set that is in a lower rep range (1-5) and then
utilize a certain percentage of that weight for another 1-3 sets for higher
reps (6-12)

You can read a detailed breakdown of EXACTLY how to do this here.