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Borecx
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# Zasláno: 9 Led 2009 18:20
Muj trenink mi zabere zhruba 3 hodiny. Cvicim jej trikrat tydne. Posilovnu mam doma takze je to zdlouhave. Potreboval bych poradit jak sestavit trenink ktery bych casove stihal, aby to zabralo tak 1,5h maximalne, nejlepe trikrat nebo ctyrikrat tydne. Zajima me udrzeni svalove hmoty, nebot jsem ted v diete. Vaha 97, vĂ˝Ä
ka 180, cista svalova hmota 73kg, 24kg tuku.
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socka
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# Zasláno: 9 Led 2009 18:33
Preboha 3hod? to je skĂ´r naÄ
kodu tak dlho .. tolko netrvĂĄ ani mĂ´j trĂŠning MT
a ked cviÄĂm s Äinkami tak tieÄž doma mĂĄm ju tieÄž doma akurat bez stojanov na drepy... a odcviÄĂm to eÄ
te skĂ´r ako ked som chodil do posilky.. max 50min... a to musĂm vkuse prehadzovaÂť zĂĄvaÄžia a podobnĂŠ veci.... nefim si predstavit Äže nad trĂŠningom s Äinkami strĂĄvim viac ako 1,5hod...
18r 183cm 80kg
Drep: 130
Mrtvola: 125
Bench: 85
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Borecx
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# Zasláno: 9 Led 2009 19:55
no ja cvicim vzdy jeden cvik a mezi opakovanima tak dve minuty pauzu. V jednom treninku mam asi 8 cviku, znichz vesmes kazdy 6serii po 5opakovani. Cvicim s docela velkyma vahama tak nejaka ta pauza mezi cvikama je nutnosti.... Ale uz to nejak prestavam zvladat precijenom 3hodiny je moc i kdyz je to jen trikrat tydne jestli tak sem muzu hodit svuj treninkovy plan
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tetsuo
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# Zasláno: 9 Led 2009 20:06
U MT a drepu prestavky chapu. Jinak se daji zkratit na minutu. Velky objem serii (6) staci na 3-4 cviky. U ostatnich staci 3 serie.
NovĂ˝ web a fĂłrum o posilovĂĄnĂ: http://www.body-test.cz/cs/
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tetsuo
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# Zasláno: 9 Led 2009 20:08 - Změnil/a: tetsuo
Nekdy neni dulezita jen intenzita treninku (vahy), ale i densita (hustota) - zkracovani prestavek. To casto pomuze vyhnat svaly k vetsimu rustu.
NovĂ˝ web a fĂłrum o posilovĂĄnĂ: http://www.body-test.cz/cs/
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Borecx
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# Zasláno: 9 Led 2009 21:19
ja bych zkracoval, ale neni kam zkracovat, kdybych si dal jen minutove prestavky tak bych to s takovyma vamaha s kteryma cvicim tezko zvladal.
A k tomu objemu, staci mi to co mam, v soucasnosti drzim dietu takze mi uz jde jen o to udrzet to co jsem vybudoval.
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tetsuo
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# Zasláno: 9 Led 2009 21:43
Tak podsekni vahy. Beztak udelas vic prace v kratsim case. To se taky pocita. Rika ti neco princip EDT a trener Charles Staley?
NovĂ˝ web a fĂłrum o posilovĂĄnĂ: http://www.body-test.cz/cs/
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Borecx
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# Zasláno: 9 Led 2009 23:27
Ale nezapominej ze drzim dietu
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Samorost
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# Zasláno: 10 Led 2009 00:33
Co ti asi tak dĂĄ 3-hodinovej trĂŠnink v dietÄ? KulovĂ˝, mÄl bys jet co nejvĂc silovÄ a menÄ
Ă objemy, kratÄ
Ă ale intenzivnĂ trĂŠninky s durazem na zĂĄkladnĂ cviky(jako vÄždy). To jak cviÄiÄ
bych pĹirovnal k praci v kamenolomu pĹi krajicu chleba dennÄ.
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Borecx
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# Zasláno: 10 Led 2009 12:11
tak vite co, ja jsem zkopiruji svĹŻj trenink at mi muzete lepe poradit co by se v nem dalo zmenit aniz by to nejak vyrazne snizilo jeho ucinnost.
PO
Siroke shyby nadhmatem 4X8-vlastnĂ vĂĄha
mrtvy tah 6X5-90kg http://www.e-kulturistika.cz/view.php?nazevclanku= hamstringy-mrtvy-tah-s-napnutyma-nohama--objemovy- cvik&cisloclanku=2006040008
bench stredni uchop-74kg6X5 http://www.posilovani.net/index.php?l=product_deta il&p=138
pritahy s jednoruckou6X5-22.5kg
tlaky v sede s jednoruckami6X525kg http://www.e-kulturistika.cz/view.php?nazevclanku= ramena-tlaky-jednorucek-v-sede&cisloclanku=2006060 001
bicepsovy zdvih (variace)6X5-36kg http://www.posilovani.net/index.php?l=product_deta il&p=159
lytka3X12-32.5kg
bricho
ST
shyby podhmatem 4X8-vlastnĂ vĂĄha
silove premisteni a drep (1:5) 50kg
bench siroky uchop6X5 74kg
pritahy v predklonu6X5-74kg http://www.posilovani.net/index.php?l=product_deta il&p=147
kliky na bradlech 4X8
upazovani ve stoje6X5-13.5kg http://derewi.blog.cz/0709/deltove-svaly
zapesti podhmatem-6X5 50kg
bricho2X15 (rolovani s cinkou/predklony se zatezi/zkracovacky se zatezi)
PA
shyby nadhmatem 4X8se stoliÄkou
mrtvy tah/good mornings6X5 -90kg
bench sikma lavice 6X5-70kg
pritahy v predklonu6X5-74kg http://www.posilovani.net/index.php?l=product_deta il&p=147
tlaky ve stoje s velkou cinkou 6X5-50kg http://www.e-kulturistika.cz/view.php?nazevclanku= tlaky-s-velkou-cinkou-ve-stoji&cisloclanku=2006050 006
francouzsky tlak-36kg
lytka-3X1232.5
zapesti nadhmatem-6X5 6.5kg
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Borecx
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# Zasláno: 10 Led 2009 12:12
jo jeste bych k tomu dodal ze opakovĂĄnĂ a sĂŠrie jsou zapsanĂŠ v poĹĂĄdĂ SXO
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tetsuo
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# Zasláno: 10 Led 2009 19:52
Vsechny serie sniz o 2, a vahy o 2-5 kilo. Prestavky (vyjma u drepu a mrtvol) snit na jednu minutu. A mas trenink na dietu.
NovĂ˝ web a fĂłrum o posilovĂĄnĂ: http://www.body-test.cz/cs/
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Borecx
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# Zasláno: 10 Led 2009 21:37
ok diky moc
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tetsuo
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# Zasláno: 10 Led 2009 21:57
Fakt si zapamatuj, ze nekdy je dulezitejsi densita nez intenzita
NovĂ˝ web a fĂłrum o posilovĂĄnĂ: http://www.body-test.cz/cs/
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Borecx
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# Zasláno: 12 Led 2009 19:39
jj diky moc, dneska jsem odcvicil takhle prvni trenink a je to o necem uplne jinem, trenink jsem odcvicil za polovinu casu, navic mi to ubÄhlo celkem rychle protoze prestavky mezi cvikama byly kratke i serii bylo min takze jednoznacne 100procentne lepsi
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vlaydimir
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# Zasláno: 18 Říj 2021 01:03
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vlaydimir
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# Zasláno: 18 Říj 2021 01:04
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vlaydimir
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# Zasláno: 18 Říj 2021 01:05
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vlaydimir
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# Zasláno: 2 Pro 2021 02:59
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vlaydimir
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# Zasláno: 2 Pro 2021 03:00
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vlaydimir
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# Zasláno: 2 Pro 2021 03:01
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wulfur
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# Zasláno: 10 Čvc 2023 18:29
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wulfur
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# Zasláno: 5 Říj 2023 18:08
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wulfur
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# Zasláno: 2 Led 2024 19:44
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