Savršene noge i zadnjica
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Kompletna rutina treninga
Rumunsko mrtvo dizanje šipkom Runda 1
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SERIJA 1 - zagrevanje
Težina: dovoljno teška za 10 ponavljanja (primer: ploče od 5kg po strani). Gurajte kukove unazad i pustite da šipka klizi niz vaše noge dok ne ode ispod kolena. Blago savijte kolena dok spuštate šipku, ali pokret započnite prvo guranjem kukova unazad. Kada stignete do vrha, snažno stegnite gluteuse. Da biste smanjili angažovanje donjeg dela leđa, stegnite trbušnjake i gluteuse kada šipka stigne do dna. Držite ih stegnutim dok podižete šipku nazad do vrha kako biste sklonili tenziju sa donjeg dela leđa.
Ponavljanja: 8 - 10 -
Odmor: 2 m
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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