Atraktivan trening za leđa i biceps
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Kompletna rutina treninga
Povlačenje na lat mašini uskim hvatom Runda 1
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1. SERIJA - zagrevanje
Težina: koristite malu težinu jer je ovo samo zagrevanje (primer: 15kg). Koristite ovaj nastavak (ekstenziju), ali ako nije dostupan u vašoj teretani, koristite bilo koji drugi nastavak za uski hvat. Povucite nastavak prema gornjem delu grudi. Kako šipka stiže do vaših grudi, podignite grudni koš i povucite ramena unazad. Zamislite da podižete ključnu kost prema plafonu, kao da pokušavate da balansirate flašu vode na gornjem delu grudi. Nemojte se naginjati unazad. Česta greška je preveliko naginjanje unazad i korišćenje zamaha za povlačenje težine. Umesto toga, povucite laktove nadole prema kukovima i nagnite se unazad samo blago, tek toliko da dovedete šipku do gornjeg dela grudi.
Ponavljanja: 15 -
Odmor: 1m 30s
I'm a coach with over 10 years of experience helping people transform their bodies, improve their health, and build habits that actually last. I've guided more than 300 clients through fat loss, body recomposition, and the shift to a healthier lifestyle. I don't believe in one-size-fits-all solutions, restrictive diets, or short-term results - my approach is built on individual programming, ongoing support, and consistency you can maintain alongside work, family, and everything else. I work through online mentorship, 1:1 training, and personalized plans, backed by a results guarantee.
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