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buga

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Post Posted: 22-08-2010, 23:12:14 | Translate post to: ... (Click for more languages)

stiti care ii cel mai bun exercitiu dea face muschi pe tot corpul este inotul fratilor . (sau berea)
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CraZe?

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Post Posted: 01-10-2010, 21:26:57 | Translate post to: ... (Click for more languages)

1 .Piept + umeri
2. Brate + abdomen
3. Picioare + spate

in prima luna am pus 5 kg cu programul acesta fara dieta...meniu normal...


si basket in timpu liber...si sper anu asta la liceu
si inot vara.



"Ti'e frig? Mai vrei o patura?"

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Ftw.MiracLe

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Post Posted: 22-11-2010, 12:25:38 | Translate post to: ... (Click for more languages)

un program mai concret nu aveti? eu am unul dar nu stiu ce sa spun despre el

Saptamana 1

Luni : Piept + Trapez
Marti : Picioare (exercitii de baza + bibicleta 20m + alergare)
Miercuri : Triceps + Biceps
Joi : PAUZA sau puteti sa faceti alergare
Vineri : Spate + Umeri
Sambata : Piept + Trapez
Duminica : PAUZA

Saptamana 2

Luni : Biceps + Triceps
Marti : Picioare (exercitii de baza + bibicleta 20m + alergare)
Miercuri : Piept + Trapez
Joi : PAUZA sau puteti sa faceti alergare
Vineri : Spate + Umeri
Sambata : Piept + Trapez
Duminica : PAUZA

timp de 6 luni urmati programul acesta apoi dupa 6 luni schimbati, adica incepeti cu programul din sapt. 2 de sambata spre luni. Bineinteles ca in alimentatie nu includem sucurile,mancarea nesanatoasa de la mc,kfc (fast food in general) fara nici o shaorma fara nici un fel de mancare cu e-uri, doar apa si strictul necesar pentru organismul uman.

daca am gresit ceva va rog frumos sa va spuneti parerea.

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art.work
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Post Posted: 22-11-2010, 20:12:44 | Translate post to: ... (Click for more languages)

luni - piept 4x4
marti-spate 4x4
miercuri - picioare + abdomen 4x4
joi - umeri 4x4
vineri - biceps+triceps 3x3
cardio 20 min dupa.
programul maxim 3 luni trebuie tinut, eu il schimb la 2 luni.
sambata si duminica relax.



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Mycr0

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Post Posted: 27-12-2010, 22:56:14 | Translate post to: ... (Click for more languages)

Ftw.MiracLe wrote:
un program mai concret nu aveti? eu am unul dar nu stiu ce sa spun despre el

Saptamana 1

Luni : Piept + Trapez
Marti : Picioare (exercitii de baza + bibicleta 20m + alergare)
Miercuri : Triceps + Biceps
Joi : PAUZA sau puteti sa faceti alergare
Vineri : Spate + Umeri
Sambata : Piept + Trapez
Duminica : PAUZA

Saptamana 2

Luni : Biceps + Triceps
Marti : Picioare (exercitii de baza + bibicleta 20m + alergare)
Miercuri : Piept + Trapez
Joi : PAUZA sau puteti sa faceti alergare
Vineri : Spate + Umeri
Sambata : Piept + Trapez
Duminica : PAUZA

timp de 6 luni urmati programul acesta apoi dupa 6 luni schimbati, adica incepeti cu programul din sapt. 2 de sambata spre luni. Bineinteles ca in alimentatie nu includem sucurile,mancarea nesanatoasa de la mc,kfc (fast food in general) fara nici o shaorma fara nici un fel de mancare cu e-uri, doar apa si strictul necesar pentru organismul uman.

daca am gresit ceva va rog frumos sa va spuneti parerea.


Este prea incarcat,pieptul nu se face de 2 ori pe saptamana decat daca esti vreun avansat;grupele mi se par aranjate aiurea;
Recomand programul asta clasic:

Luni :Piept - Triceps
Marti:Spate-Biceps
Miercuri : pauza
Joi :Picioare
Vineri:Umeri-trapez

Putine serii,rep. medii ,ca ex - grupa mare 2-3 ex de baza,grupa mica 1 ex de izolare pt sfarsit
http://www.getfit.ro < puteti sa va orientati mai bine aici.

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stefan666

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Post Posted: 23-01-2011, 18:28:11 | Translate post to: ... (Click for more languages)

sal
vreau sa imi spuneti si mie un program de alimentatie...multumesc

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gigelu

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Post Posted: 16-04-2011, 10:38:58 | Translate post to: ... (Click for more languages)

Si daca am timp doar in weekend 2-3 ore pe zi(sambata/duminica) sa merg la sala,ce program propuneti ?
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bigblackjoey
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Post Posted: 16-12-2011, 22:21:15 | Translate post to: ... (Click for more languages)

LUNI - SPATE TRICEPS (incep asa pentru ca deobicei toata lumea baga piept luni , si se aglomereaza aparatele)
MARTI - UMERI , PICIOARE
MIERCURI - PAUZA
JOI - PIEPT BICEPS
VINERI - PAUZA
SAMBATA - [O grupa la care simti tu ca stai vizibil mai slab , ma refer si la infatisare si la performante)
DUMINICA - Poti face CARDIO , eu personal ma duc la fotbal.

ODIHNA si ALIMENTATIA pe primul loc , dupa suplimentele. Asta daca vrei sa cresti in masa musculara.



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Mhenlo

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Post Posted: 18-12-2011, 16:26:47 | Translate post to: ... (Click for more languages)

praz

Posturi unite automat, 18-12-2011, 16:26:47

praz

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bKL

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Post Posted: 09-01-2012, 22:52:49 | Translate post to: ... (Click for more languages)

Daca am probleme cu spatele (scoleoza) ce imi recomandati ? Doctorul a spus ca nu se mai poate indrepta coloana deoarece oasele sunt deja formate.Fac sala de juma' de an,4 zile pe sapt...Am 1.86 si 80 de kg...

Programul meu:

Luni: Piept + Biceps si abdomene
Marti:Picioare si abdomene
Miercuri: Spate + Triceps si abdomene
Vineri: Umeri + Trapez + abdomene

Va recomand sa lucrati bine picioarele pentru nivelul de testosteron.



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BobMarley12
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Post Posted: 09-01-2012, 23:39:08 | Translate post to: ... (Click for more languages)

bKL wrote:
Daca am probleme cu spatele (scoleoza) ce imi recomandati ? Doctorul a spus ca nu se mai poate indrepta coloana deoarece oasele sunt deja formate.Fac sala de juma' de an,4 zile pe sapt...Am 1.86 si 80 de kg...

Programul meu:

Luni: Piept + Biceps si abdomene
Marti:Picioare si abdomene
Miercuri: Spate + Triceps si abdomene
Vineri: Umeri + Trapez + abdomene

Va recomand sa lucrati bine picioarele pentru nivelul de testosteron.


lasi sala si faci 1 an inot (asa "si-a indreptat" un prieten coloana..a avut scolioza lombara)
sau te duci la kiropractor ?! cred ca asa se numeste dudu ala. si faci acolo ce te pune ala sa faci o vreme (un fel de sala dar concentrata mai mult pe indreptarea spatelui tau)



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bKL

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Post Posted: 10-01-2012, 12:18:52 | Translate post to: ... (Click for more languages)

BobMarley12 wrote:
bKL wrote:
Daca am probleme cu spatele (scoleoza) ce imi recomandati ? Doctorul a spus ca nu se mai poate indrepta coloana deoarece oasele sunt deja formate.Fac sala de juma' de an,4 zile pe sapt...Am 1.86 si 80 de kg...

Programul meu:

Luni: Piept + Biceps si abdomene
Marti:Picioare si abdomene
Miercuri: Spate + Triceps si abdomene
Vineri: Umeri + Trapez + abdomene

Va recomand sa lucrati bine picioarele pentru nivelul de testosteron.


lasi sala si faci 1 an inot (asa "si-a indreptat" un prieten coloana..a avut scolioza lombara)
sau te duci la kiropractor ?! cred ca asa se numeste dudu ala. si faci acolo ce te pune ala sa faci o vreme (un fel de sala dar concentrata mai mult pe indreptarea spatelui tau)


Sala oricum nu o las - eu ma gandeam ce exercitii sa fac pentru spate ..ca de o vreme incerc sa imi protejez spatele pe cat posibil ..oricum e destul de definit -



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Pirinush

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Post Posted: 11-02-2012, 01:21:08 | Translate post to: ... (Click for more languages)

Pai eu zic sa nu incerci la spate Ramat si Indreptari cu greutati daca ai probleme cu spatele, poti face indreptari la aparat fara greutate pentru spate si in rest faci exercitii la helcometru si tractiuni eventual.



Fixes will be live only after a server restart !

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