Zoltan Kozma

ma kakvi .. ishrana 90% .. ako ozbiljno pristupish bilo kojem treningu ... ledja npr .. ima sutra da te otkidaju trbushnjaci (zgibovi i mrtvo dizanje je SMRT za to .. budimo realni   chuchnjevi itd... ma brdo stvari opterecuje stomak ) ....  nema potrebe kidati stomak tako .. mislim mozesh blah .. ali nema potrebe .. samo ako skinesh salo ostalo je lako ..

Znam da nisi rekla
Sad sam citao onaj topic i bas u drugom postu je to sto sam ja rekao da sam negde video..
Ali i ja mislim da je bolje raditi bez tegova,probacu ovako kako si ti rekla pa cu videti kako mi vise odgovara.

Ja licno iskreno nisam pristalica dodavanja opterecenja kod trbusnjaka.Ali nisam ti ni rekla da radis 1000trbusnjaka.
Ali npr ako ono klasicno radim 3vezbe po 4 serije sa po 15 ponavljanja u svakoj,uradicu znaci 180ponavljanja.Ali ako te tri vezbe spojim u super seriju i odradim 4 takvih imam isto tih 180 ponavljanja,ali meni taj nacin mnogo vise odgovara i daje bolje rezultate.
A kad kazem da povecam br ponavljanja...vruj da u super seriji kad svakoj vezbi povecas i po 2 ponavljanja osetno je iako je to samo nekih par ponavljanja vise po seriji

Odmah
Mada mi se cini da sam citao bas na ovom sajtu, da trbusnjake treba tretirati kao i ostale misice i da ne treba raditi na 1000 ponavljanja,vec ubaciti opterecenje,to moze biti i u vidu nagiba klupe...

Zavisi u kakvoj sam formi ali ne uradim nikad ispod 3-4 ovakvih serija,a kad sam u dobroj formi radim i po nekoliko.Ne stavljam opterecenje i ne bih ti to preporucila,vec kada osetim da mi treba jaci trening povecavam broj serija ili broj ponavljanja.
Nedeljno ih radim 4 puta (sad nekad i manje nekad i vise)

U redu je da pitas i drago mi je ako ja uspem da pomogne.
Imas fine savete u vezi ovoga u temi cini mi se "misici trbusnog zida" ili vec tako nesto pa prosetaj do tamo

I da,jos da te pitam,koliko puta nedeljno radis?
nadam se da ne preterujem sa zapitkivanjem

Koliko serija?

I da li stavljas neko opterecenje?

Vidljivi su jako rezultati,cak iako ja genetski i nemam neke predispozicije za dobar trbuh ovim treninzima zaista uspem da izvucem maximum po tom pitanju.Naravno i uz adekvatnu isahranu koja je bitnija,narocito za trbuh,i od samog treninga

Radim nekoliko varijanti za trbuh i sad nekad kombinujem samo po 3 vezbe nekad po nekoliko i tako kako kad.
Uvek se trudim da mi u seriji jedna vezba bude neka u kojoj cu podizati gornji deo tela (obican crunch,na rimskoj klupi ilisl.),druga vezba neka koja vise aktivira donji deo trbuha sto znaci neka vezba sa podizanjem nogu (npr viseci na vratilu ili u parteru ili pisanje brojeva...),treca vezba su trbusne kontrakcije,kratki pokreti samo odvajajuci lopatice od podloge.
I tako radim npr svaku od tih vezbi 15-20 ponavljanja jednu za drugom bez pauzi izmedj u jednoj seriji
Kazem nekad kombinujem vise vezbi na ovom principu,tu ubacim tvister zbog struka,cesto i biciklu i ima bas puno raznih varijanti koje koristim ali ti je to od prilike to

Noge najcesce radim u super serijama i to sa vise vezbi u jednoj,trbuh skoro obavezno u super serijama i td.

E ajde mi reci kako stomak radis, i da li su rezultati vidljiviji?

Super serije su cesto i moj izbor,i moram reci da kada tako radim zaista brzo i pozitivno reagujem na to.Znaci moj omiljeni nacin vezbanja

Biceps i triceps bas cesto radim u super serijama,i tako mi najvise odgovara,znaci samo sa kratkom pauzom izmedju super serije.Tada ces videti kako manje tezine mogu da odrade zaista dobar poso.
Noge najcesce radim u super serijama i to sa vise vezbi u jednoj,trbuh skoro obavezno u super serijama i td.

I u sustini da se ne ponavljam dobio si odgovore i od predhodnih forumasa,ja sam samo jos jedna koja podrzava ovaj nacin vezbanja.
Ali moram da naglasim da moras biti spreman za ovakve treninge,znaci da si u formi,da poznajes svoje telo kako bi odabrao adekvatne vezbe i sve to.Oni znaju da budu jako iscrpljujuci i naporni pa za pocetak malo testiraj sebe,svoje telo i izdrzljivost pa onda kreni ozbiljnije sa super serijama

Superserije su sirok pojam....

Imate compound, pre-fatigue, post-fatigue, pre-post fatigue, antagonistic, paired, sa i bez potpunog odmora....

Tebe pretpostavljam interesuju pre-fatigue metoda? Procitaj clanke od Christian Thibaudeau na t-nation.com.

http://www.t-nation.com/article/bodybuilding/training_for_newbies_part_1&cr=
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Supersets: This is one of the first "high stress" methods that newbies learn about when starting to lift weights seriously. This doesn't necessarily mean that it's the best one, just the most popular. Unfortunately, most people use supersets the wrong way, pairing movements without any thought about the logic behind the pairing. But we're getting ahead of ourselves. First, let's talk about just what the heck supersets are.

A superset is when you perform a set of two exercises back to back, without resting between them (you do rest after the second one, however). There are several types of supersets:

Pre-fatigue: refers to pairing two exercises for the same muscle group. The first one is an isolation movement (exercise where the target muscle is doing most of the work alone) and the second one is a compound movement. An example for the chest would be to perform a set of dumbbell flies, then immediately one set of bench press. The logic here is that in a compound movement, the target muscle isn't working alone, and thus might not be fully stimulated at the end of the set.

By pre-fatiguing this target muscle, we increase the chance of fully stimulating it. For beginners, pre-fatigue is also good for learning how to feel a target muscle in a compound movement. For example, many people have a hard time feeling their pectoral muscles ("pecs") working when they bench press. Pre-fatigue the chest with an isolation movement and you'll feel the pecs much more in the press, which will help teach you how to focus on that muscle. The downside is that you won't be able to use as much weight in the compound exercise, which is also the best mass builder of the two movements.

Post-fatigue: pretty much the same thing as the pre-fatigue approach, except that the exercise order is reversed: you start with the compound movement and then perform the isolation one. This also allows you to fully stimulate the target muscle, but it doesn't interfere with the amount of weight you can use on the big exercise.

Compound: this is the type of superset I like the least, and I rarely use it. It consists of pairing two compound movements for the same muscle group (e.g. bench press and dips). The problem is that it doesn't help you to focus on the target muscle group.

In the case of bench press and dips, if your triceps are stronger than your pectorals, you'll still rely mostly on them during both movements, and the chest might still be left relatively under-stimulated. The only advantage to a compound superset is that you can work more than one part of the muscle in the same set. However, this is better accomplished with isolation movements.

Isolation: refers to pairing two isolation exercises for the same muscle group. The purpose of this approach is to focus on several parts of a muscle at the same time. This is where it gets tricky: for this technique to work, you have to select exercises that actually work different parts of the muscle. If you choose two movements targeting the same area, you're not getting full value from this technique.

Antagonist: in this method you pair two exercises for opposing (antagonist) muscles. As with other supersets, there is no rest between the first and second movements. With this approach, you can pair these muscles together:

• chest and back
• biceps and triceps
• quadriceps and hamstrings
• lateral/front deltoid and rear deltoid
• abdominals and lower back

Triple sets: This technique is similar to the superset except that instead of doing two exercises back to back, you perform three movements in a row. This is obviously a very demanding method that should not be abused, especially by beginners and/or individuals with low work capacity.

Just like supersets, there are several alternatives when it comes to triple sets. Here are a few:

Pre- and post-fatigue: this one starts with one isolation exercise, follows with a compound movement, then closes the circle with another isolation exercise. An example for the chest might look like this:

A1) Dumbbell flies, 8-10 reps
A2) Decline bench press, 6-8 reps
A3) Cable crossover, 10-12 reps

Holistic: this one was first popularized in the late 80s by Dr. Fred Hatfield, and more recently by coach Poliquin. It consists of performing one compound movement with heavy weights and low reps, then moving on to an assistance exercise performed for an intermediate number of reps (8-12) and then finally performing an isolation drill for high reps (anywhere from 20 to 40 reps). An example could look like this:

A1) Bench press, 4-6 reps
A2) Incline dumbbell press, 8-10 reps
A3) Cable crossover, 30 reps

Other examples would include triple sets of three isolation movements working three different parts of a muscle or using different movement patterns/angles.

Radim sa rukama,srednje i zadnje.To su ionako samo dve vezbe ukupno

a ramena?

ja sve radim u superserijama svaki trening kada radim na masi. grudi/ledja,zadnja/prednja loza i bic/tric,tako je najefikasnije raditi

Super serije su jako koristan nacin za promenu svakodnevne rutine treninga.
Dakle, kada zelis da malo pozitivno sokiras misice necim novim, odradis trening u super serijama.

Super serije mozes primenjivati za antagonisticke misicne partije. Ja, recimo, volim da radim ruke u super serijama(biceps, triceps, podlaktice) i cinim to svakog 4.-og, 5.-og treninga za ovu misicnu partiju.

Ono sto je sigurno je da ces osetiti ogromnu napumpanost misica(vecu nego prilikom standardnog treninga) i vrlo verovatno da ces narednog dana osetiti manju ili vecu upalu.