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Author Topic: Trening Fila Hita: 10 vezbi koje ce izgraditi nadmocne misice nogu  (Read 497 times)

HANS

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Trening Fila Hita: 10 vezbi koje ce izgraditi nadmocne misice nogu
« on: March 10, 2016, 09:09:15 PM »
Petostruki pobednik takmičenja Mr. Olimpija, Fil Hit, otkriva svoj plan treninga za noge, koji mu je pomogao da izgradi čelične mišiće nogu.
http://imgur.com/JCBacAD
http://i.imgur.com/JCBacAD.jpg?1
Fil Hit je ušao u istoriju bodibildinga kao jedan od najboljih takmičara ikada.

Zahvaljujući velikom radu i ispravljanju nedostataka Hitov trening program je postao izuzetno popularan.

On trenira sedam dana nedeljno po sledećem principu:

prvi dan: kvadriceps, tetive i list
drugi dan: grudi
treći dan: leđa
četvrti dan: kvadriceps (prepodne), tetive i list (poslepodne)
peti dan: ramena
šesti dan: leđa
sedmi dan: grudi i ruke
Trening za noge radi dva puta nedeljno, tako što se u prvom treningu fokusira na masu, a drugi trening služi za složenije vežbe nogu.

TRENING ZA PRVI DAN

Kvadriceps, zadnja loža i listovi

Nožna ekstenzija:4 serije, 8-12 ponavljanja
Prednji čučanj sa šipkom: 4 serije, 10-12 ponavljanja
Leg press: 3 serije, 10-12 ponavljanja
Hack čučanj: 7 serija, 5-7 ponavljanja
Mrtvo dizanje sa ispravljenim kolenima: 4 serije, 10-12 ponavljanja
Nožni pregib: 4 serije, 10-12 ponavljanja
Sedeći pregib zadnje lože: 7 serija, 5-7 ponavljanja
Stojeće podizanje na prste: 4 serije, 15-20 ponavljanja
Podizanje na prste na leg pressu: 4 serije, 15-20 ponavljanja
Sedeće podizanje na prste: 7 serija, 12-15 ponavljanja
« Last Edit: March 10, 2016, 09:13:32 PM by HANS »
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xstab

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Re: Trening Fila Hita: 10 vezbi koje ce izgraditi nadmocne misice nogu
« Reply #1 on: May 02, 2025, 02:07:03 AM »
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xstab

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Re: Trening Fila Hita: 10 vezbi koje ce izgraditi nadmocne misice nogu
« Reply #2 on: September 12, 2025, 11:01:57 PM »
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