Grudi i tricepsi: Guraj i uništi
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Kompletna rutina treninga
Pec Deck razvlačenje za grudi Zagrevanje
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1. SERIJA - zagrevanje
Težina: Odaberite težinu dovoljno veliku za 15 ponavljanja sa 2-4 ponavljanja u rezervi (primer: 30 kg). Držite ruke prirodno savijene i zamislite da grlite debelo drvo dok spajate ručke. Šake treba da budu u liniji sa bradavicama. Česta greška je dopuštanje ramenima da se pomeraju napred zajedno sa šakama, što smanjuje aktivaciju grudi: držite grudi podignute, a leđa zategnuta tokom celog pokreta. Zamislite da gurate telo nazad o klupu, umesto da samo gurate ručke napred. Tempo: nešto brži jer je ovo zagrevanje.
Ponavljanja: 12 - 15 -
Odmor: 1m 30s
I’m an IFBB Pro competing in the 212 division, with 12 years of training experience and 6 years dedicated specifically to bodybuilding. In 2025, I won the Prague Pro, earning my qualification for the Mr. Olympia stage. Over the years, I’ve built my approach around hard training, consistency, proper execution, and learning what actually works in practice. On this channel, I’ll share my workouts, training methods, programs, and the experience I’ve gained throughout my journey from years in the gym to competing at the professional level.
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