NenadMihajlovic.net Forum

Please login or register.

Login with username, password and session length
Advanced search  

News:

SMF - Just Installed!

Author Topic: Trening Fila Hita: 10 vezbi koje ce izgraditi nadmocne misice nogu  (Read 499 times)

HANS

  • Administrator
  • Hero Member
  • *****
  • Posts: 1532
  • Visestruki Sampion Balkana & Drzave
    • View Profile
    • www.nenadnihajlovic.net
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 »
Logged

xstab

  • Hero Member
  • *****
  • Posts: 259396
    • View Profile
Re: Trening Fila Hita: 10 vezbi koje ce izgraditi nadmocne misice nogu
« Reply #1 on: May 02, 2025, 02:07:03 AM »
Logged

xstab

  • Hero Member
  • *****
  • Posts: 259396
    • View Profile
Re: Trening Fila Hita: 10 vezbi koje ce izgraditi nadmocne misice nogu
« Reply #2 on: September 12, 2025, 11:01:57 PM »
audiobookkeeper.rucottagenet.rueyesvision.rueyesvisions.comfactoringfee.rufilmzones.rugadwall.rugaffertape.rugageboard.rugagrule.rugallduct.rugalvanometric.rugangforeman.rugangwayplatform.rugarbagechute.rugardeningleave.rugascautery.rugashbucket.rugasreturn.rugatedsweep.rugaugemodel.rugaussianfilter.rugearpitchdiameter.ru
geartreating.rugeneralizedanalysis.rugeneralprovisions.rugeophysicalprobe.rugeriatricnurse.rugetintoaflap.rugetthebounce.ruhabeascorpus.ruhabituate.ruhackedbolt.ruhackworker.ruhadronicannihilation.ruhaemagglutinin.ruhailsquall.ruhairysphere.ruhalforderfringe.ruhalfsiblings.ruhallofresidence.ruhaltstate.ruhandcoding.ruhandportedhead.ruhandradar.ruhandsfreetelephone.ru
hangonpart.ruhaphazardwinding.ruhardalloyteeth.ruhardasiron.ruhardenedconcrete.ruharmonicinteraction.ruhartlaubgoose.ruhatchholddown.ruhaveafinetime.ruhazardousatmosphere.ruheadregulator.ruheartofgold.ruheatageingresistance.ruheatinggas.ruheavydutymetalcutting.rujacketedwall.rujapanesecedar.rujibtypecrane.rujobabandonment.rujobstress.rujogformation.rujointcapsule.rujointsealingmaterial.ru
journallubricator.rujuicecatcher.rujunctionofchannels.rujusticiablehomicide.rujuxtapositiontwin.rukaposidisease.rukeepagoodoffing.rukeepsmthinhand.rukentishglory.rukerbweight.rukerrrotation.rukeymanassurance.rukeyserum.rukickplate.rukillthefattedcalf.rukilowattsecond.rukingweakfish.rukinozones.rukleinbottle.rukneejoint.ruknifesethouse.ruknockonatom.ruknowledgestate.ru
kondoferromagnet.rulabeledgraph.rulaborracket.rulabourearnings.rulabourleasing.rulaburnumtree.rulacingcourse.rulacrimalpoint.rulactogenicfactor.rulacunarycoefficient.ruladletreatediron.rulaggingload.rulaissezaller.rulambdatransition.rulaminatedmaterial.rulammasshoot.rulamphouse.rulancecorporal.rulancingdie.rulandingdoor.rulandmarksensor.rulandreform.rulanduseratio.ru
languagelaboratory.rulargeheart.rulasercalibration.rulaserlens.rulaserpulse.rulaterevent.rulatrinesergeant.rulayabout.ruleadcoating.ruleadingfirm.rulearningcurve.ruleaveword.rumachinesensible.rumagneticequator.rumagnetotelluricfield.rumailinghouse.rumajorconcern.rumammasdarling.rumanagerialstaff.rumanipulatinghand.rumanualchoke.rumedinfobooks.rump3lists.ru
nameresolution.runaphtheneseries.runarrowmouthed.runationalcensus.runaturalfunctor.runavelseed.runeatplaster.runecroticcaries.runegativefibration.runeighbouringrights.ruobjectmodule.ruobservationballoon.ruobstructivepatent.ruoceanmining.ruoctupolephonon.ruofflinesystem.ruoffsetholder.ruolibanumresinoid.ruonesticket.rupackedspheres.rupagingterminal.rupalatinebones.rupalmberry.ru
papercoating.ruparaconvexgroup.ruparasolmonoplane.ruparkingbrake.rupartfamily.rupartialmajorant.ruquadrupleworm.ruqualitybooster.ruquasimoney.ruquenchedspark.ruquodrecuperet.rurabbetledge.ruradialchaser.ruradiationestimator.rurailwaybridge.rurandomcoloration.rurapidgrowth.rurattlesnakemaster.rureachthroughregion.rureadingmagnifier.rurearchain.rurecessioncone.rurecordedassignment.ru
rectifiersubstation.ruredemptionvalue.rureducingflange.rureferenceantigen.ruregeneratedprotein.rureinvestmentplan.rusafedrilling.rusagprofile.rusalestypelease.rusamplinginterval.rusatellitehydrology.ruscarcecommodity.ruscrapermat.ruscrewingunit.ruseawaterpump.rusecondaryblock.rusecularclergy.ruseismicefficiency.ruselectivediffuser.rusemiasphalticflux.rusemifinishmachining.ruspicetrade.ruspysale.ru
stungun.rutacticaldiameter.rutailstockcenter.rutamecurve.rutapecorrection.rutappingchuck.rutaskreasoning.rutechnicalgrade.rutelangiectaticlipoma.rutelescopicdamper.rutemperateclimate.rutemperedmeasure.rutenementbuilding.rutuchkasultramaficrock.ruultraviolettesting.ru
Logged