Program Forta 1

7/25/2019 Program Forta 1

1/6

1 2

A. Complex de gantere x 3 B. Complex de haltere x4

1. Flexii Biceps x6 1.Ramat Vertical x3

2. Ramat Vertical x6 2. Smuls x3

3. Smuls x6 3. eno ! "resa x3

4. "resa Verticala x6 4. Aplecari x3

#. Ramat din aplecat x6 #. Ramat Aplecat x3

6. eno$exiuni ! "resa x6

%. &xtensii 'riceps Aplecat x6

(. eno! Ramat Vertical x6

). Aplecari x1*

B1. eno Bulgaresti 2x2* 2+x+1 B1. &xtensii Ba,in 'R- 3x12

B2. mpins la piept 2x2* 2+x+1 B2. "resa ' 3x12

B3. ndreptari S/ 2x2* 2+x+1 B3. eno ' 3x12

B4. Ramat 'R- 2x2* 2+x+1 B4. 'ractiuni 3x12

3 4

A. Smuls ' 4x#06060# A. Complex de ' - 4

B1 eno &lastic 3x2* 1. Ramat Vertical x3

B2. Flotari &lastic 3x2* 2. Smuls x3

B3. Aplecari &lastic 3x2* 3. eno!"resa x3

B4. Ramat &lastic 3x2* 4.Aplecari x3

#. Ramat Aplecat x3B1. eno Bulgaresti 3x12

B2. mpins la piept 3x12

B3. ndreptari S/ 3x12

B4. Ramat 'R- 3x12

# 6

A. Complex de haltere x 4 3

1. Flexii Biceps x3

2. Ramat Vertical x3 A. Smuls ' 4x#06060#

3. Smuls x3 B1 eno &lastic 3x2*

4. "resa Verticala x3 B2. Flotari &lastic 3x2*

#. Ramat din aplecat x3 B3. Aplecari &lastic 3x2*

6. eno$exiuni ! "resa x3 B4. Ramat &lastic 3x2*

%. ndreptari! Ramat Vertical x6

(. Aplecari x6

B1. &xtensii Ba,in 'R- 2x2* 2+x+1

B2. "resa ' 2x2* 2+x+1

B3. eno ' 2x2* 2+x+1

B4. 'ractiuni 2x2* 2+x+1

Roller+os Strech os o. Solduri Acti5are+Fesieri Streching inamic

Roller+Sus Strech Sus o.'+Spin+ 'rape, Strechind ina

Alergare + 1* min. Streching inamicAgilitate Scarita Sarituri

Roller+os Strech os o. SoldurFesieri Streching inami

Roller+os Strech os o. Solduri Acti5are+Fesieri Streching inamic

Alergare + 1* min. Streching Agilitate Scarita Saritur

Alergare + 1* min. Streching Agilitate Scarita Saritur


2/6

2+x+1

2+x+1

2+x+1

2+x+1

2+x+1

2+x+1

2+x+1

2+x+1

e Acti5areic

i Acti5are+c

inamici

inamici


3/6

"a5el1 78A 1 2 78A 2

A. ncal,ire A. ncal,ire

ers + #minute &liptica + # minute

Scoala alergarii scarita + # minute Scoala alergarii lateral

oc de gle,na 1 x2 eplasare laterala stangaoc de gle,na 2 x2 eplasare laterala dreapta

Calcaiele la se,uta x2 7ig+,ag cu 9ata

enunchi sus x2 7ig+,ag cu spatele

Var9urile inainte x2

B. Sarituri la scarita :R.6* B. Aruncari

nainte p2pic. x2 e la peipt x2

/ateral p2pic. x2 in lateral stanga x2

For9ecari p2pic. x2 in lateral dreapta x2

C. Reactie minge tenis pe loc C. Reactie minge tenis din alergare1 eno$exiuni x2x2* 4+x+1 1 eno$exiuni x3x1#

2 Ramat 'R- x2x2* 4+x+1 2 Ramat 'R- x3x1#

3 &xtensii de a,in x2x2* 1+x+4 3 &xtensii de a,in x3x1#

4 Ramat Vertical x2x2* 1+x+4 4 Ramat Vertical x3x1#

# Flexii Biceps x2x2* 1+x+4 # Flexii Biceps x3x1#

6 &xtensii triceps x2x2* 1+x+4 6 &xtensii triceps x3x1#

ers 16 ; &liptica 32


4/6

x2x2

x2

x2

:R.6*

4+x+1

4+x+1

1+x+4

1+x+4

1+x+4

1+x+4


5/6

1 78A 1 2 78A 2

A. ncal,ire A. ncal,ire

ers + #minute &liptica + # minute

B. oilitate Sold B. oilitate '+Spine + Stan

"endulari de picior in 9ata x 1*F /+ o.

"endulari de picior lateral - 1*F "atrupedC. oilitatea le,nei

n 9ata x 1*F

Strech le,na x 3* sec.

Streching dinamic Streching dinamic

ers cu genunchi la piept x2 ers cu genunchi la piept x2

ers cu calcaiul la se,uta x2 ers cu calcaiul la se,uta x2

ers pe 5ar9u x2 ers pe 5ar9u x2

ers pe calcaie x2 ers pe calcaie x2

Cumpana cu prinderea 5 x2 Cumpana cu prinderea 59.x2

eplasare laterala x2 eplasare laterala x2

Carioca x2 Carioca x2

B. Sarituri la scarita B. Aruncari

nainte p2pic. x2 e la peipt x2

/ateral p2pic. x2 in lateral stanga x2

For9ecari p2pic. x2 in lateral dreapta x2

1 eno$exiuni x2x2* 4+x+1 1 eno$exiuni x3x1#

2 Ramat 'R- x2x2* 4+x+1 2 Ramat 'R- x3x1#

3 &xtensii de a,in x2x2* 1+x+4 3 &xtensii de a,in x3x1#4 Ramat Vertical x2x2* 1+x+4 4 Ramat Vertical x3x1#

# Step+8p ! => x2x2*

# Flexii Biceps x2x2* 1+x+4 # Flexii Biceps x3x1#

6 &xtensii triceps x2x2* 1+x+4 6 &xtensii triceps x3x1#

ers 16 ; &liptica 32


6/6

a

x 1*

x 1*

Program Forta 1

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Transcript of Program Forta 1