Sportgates
Paaškinimai: # - treniruoklio numeris; 3x12 = 3 priėjimai po 12 kartojimų
Treniruočių programa parsisiuntimui
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Treniruočių programa parsisiuntimui
TRENIRUOČIŲ PROGRAMA MOTERIMS NR2
Pirma diena:šlaunys/sėdmenys/pečiai
1. Apšilimas iki 10 min pasirinktu kardio treniruokliu
1. Apšilimas iki 10 min pasirinktu kardio treniruokliu
2. Kojų lenkimas gulint ant pilvo [#33, 4x12]
2. Kojų lenkimas gulint ant pilvo [#33, 4x12]
Atsigulkite ant pilvo treniruoklyje taip, kad keliai būtų truputi išlindę už atramos. Čiurnas užkiškite už paminkštinimų. Galvą padėkite ant atlošo, rankomis...
3. Šlaunų suvedimas [#5, 4x12 ]
3. Šlaunų suvedimas [#5, 4x12 ]
Enjoy the videos and music you love, upload original content, and share it all with friends, family, and the world on YouTube.
4. Kojų stūmimas [#4, 4x12]
4. Kojų stūmimas [#4, 4x12]
5. Kojos spyrimas atgal sėdmenims [#7, 4x12]
5. Kojos spyrimas atgal sėdmenims [#7, 4x12]
6. Mostai atgal galinei pečių daliai [#22, 3x12]
6. Mostai atgal galinei pečių daliai [#22, 3x12]
Enjoy the videos and music you love, upload original content, and share it all with friends, family, and the world on YouTube.
7. Mostai į šalis pečiams [#23, 3x10]
7. Mostai į šalis pečiams [#23, 3x10]
8. Atvėsimas iki 10 min pasirinktu kardio treniruokliu
8. Atvėsimas iki 10 min pasirinktu kardio treniruokliu
Enjoy the videos and music you love, upload original content, and share it all with friends, family, and the world on YouTube.
Antra diena: nugara/rankos
1. Apšilimas 10 min pasirinktu kardio treniruokliu
1. Apšilimas 10 min pasirinktu kardio treniruokliu
2. Trauka nugarai horizontali [#37, 4x12]
2. Trauka nugarai horizontali [#37, 4x12]
Enjoy the videos and music you love, upload original content, and share it all with friends, family, and the world on YouTube.
3. Trauka nugarai (iš viršaus) [#17, 3x12]
3. Trauka nugarai (iš viršaus) [#17, 3x12]
4. Trauka nugarai horizontali [#12, 3x12]
4. Trauka nugarai horizontali [#12, 3x12]
5. Rankų tiesimas [#25, 4x12]
5. Rankų tiesimas [#25, 4x12]
Enjoy the videos and music you love, upload original content, and share it all with friends, family, and the world on YouTube.
6. Rankų lenkimas su apatiniu trosu [#15, 4x12]
6. Rankų lenkimas su apatiniu trosu [#15, 4x12]
Enjoy the videos and music you love, upload original content, and share it all with friends, family, and the world on YouTube.
7. Atvėsimas iki 10 min pasirinktu kardio treniruokliu
7. Atvėsimas iki 10 min pasirinktu kardio treniruokliu
Atsisėskite ant kėdutės žiūredami veidu į treniruoklio ekraną. Įtvirtinkite pėdas į pėdų atramas. Suveržkite pėdų įtvirtinimo dirželius. Abiem rankomis tvirt...
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