ŠK - 24.11.2024

Straight Leg Lowering + Wall Press

https://www.youtube.com/watch?v=xU1-22rOPtQ
SET 4
REPS 10/10
WEIGHT
TEMPO
REST

OH Paloff Press / 1/2 Kneeling

https://www.youtube.com/watch?v=kyXa74YsS8I
SET 4
REPS 10/10
WEIGHT
TEMPO
REST

Glute Bridge March

https://www.youtube.com/watch?v=7EVaWr99dxU
SET 4
REPS 10/10
WEIGHT
TEMPO
REST

BENCH SQUAT 1-LEG / 1-DB

https://www.youtube.com/watch?v=Ir8ORziq5F4
SET 3
REPS 8/8
WEIGHT BW-8kg
TEMPO
REST
dívčence pri vykonávaní tohto cvičenia si dajte pozor prosim aby vám nepadalo kolienko smerom dnu ! a taktiež aby palec malíček a päta bola stále na zemi !!
ak by mal niekto problém (druhá noha je na podporu a viete si ňou pomôcť!
ak by si dvíhala pätu (podložiť si ju malým kotučom alebo niečim !

HIP THRUST BW 1-LEG

https://www.youtube.com/watch?v=uDO6d_YSkVY
SET 3
REPS 8/8
WEIGHT 5-10kg
TEMPO
REST

Side walk abduction

https://www.youtube.com/watch?v=L9FzqnlmjCE
SET 3
REPS 20/20
WEIGHT modrá gumička!!
TEMPO
REST

Copenhagen adduction

https://www.youtube.com/watch?v=KZMIND6LvRY
SET 3
REPS 10/10
WEIGHT
TEMPO
REST
cez koleno alebo cez vystretú nohu tak ako zvladnes!

CALF RAISE 1-ARM / 1-LEG DB

https://www.youtube.com/watch?v=KcTEGifMTDY
SET 3
REPS 10/10
WEIGHT 10kg
TEMPO
REST

DB BP 1-ARM

https://www.youtube.com/watch?v=geGPtF32ZnU
SET 3
REPS 10/10
WEIGHT 8-15kg
TEMPO
REST

BENT OVER ROW CONTRA 1-ARM / 1-LEG 1-DB

https://www.youtube.com/watch?v=Fc6zngHPZ9k
SET 3
REPS 10/10
WEIGHT 8-15kg
TEMPO
REST

BICEPS CURL 2-ARM / STANDING / DB

https://www.youtube.com/watch?v=l1tXK8CzxB4
SET 3
REPS 12
WEIGHT 4-6kg
TEMPO
REST

TRICEPS EXTENSION 2-ARM / BP / DB

https://www.youtube.com/watch?v=jO2Jl9eZpXk
SET 3
REPS 12
WEIGHT 2-4kg
TEMPO
REST