Antrenament De Piept Si Umeri Pentru Incepatori - Incalzire Inclusa

Описание: La fiecare exercitiu va recomand sa faceti un singur set pana la epuizare (mai putin la cele de incalzire si deload ). Restul de seturi ar trebui sa fie facute cu o greutate de asa natura astfel incat sa puteti sa va incadrati in numarul de repetari lasand in rezerva 1-2 repetari.

INCALZIRE:
Facepull combinat cu impins deasupra capului 2-3 x 10-12 reps;
Rotatii externe 2-3 x 10-12 reps;
Y raises 2-3 x10-12 reps.

ANTRENAMENT:
1. Impins la orizontal cu gantere 3x 6-12 reps;
2. Impins la inclinat la aparat 3x 8-12 reps;
3. X crossover 3x 10-12 reps;
4. Fluturari la orizontal 3x 10-12 reps;
5. Impins deasupra capului 3x 6-12 reps;
6. Fluturari laterale cu gantere 2-3x 10-12 reps;
7. Fluturari laterale la scripete 2-3x 10-12 reps.

DELOAD:
Stretch pentru pectoral 2-3 x 10-12 rep de cate 2-3 secunde sau 2-3 x 40-45 secunde per parte;
Stretch pentru dorsali si extensie toracala 2-3 x 10-12 rep de cate 2-3 secunda sau 2-3 x 40-45 secunde per parte.


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00:00 - SHUUUU
00:58 - INTRO
01:35 - INCALZIRE
05:23 - CE FORMA DE IMPINS TREBUIE SA FACI ?
06:53 - ANTRENAMENT
19:42 - DELOAD
23:01 - SETURI SI REPETARI + OUTRO