Blog despre culturism
AMRAP | Antrenament acasa
marți, 7 aprilie 2020
AMRAP = As Many Repetitions (or Rounds) As Possible | Cat mai multe repetari sau runde in limita timpului Incalzire 6 min
1. Mers pe loc / joc de glezne – 3 min
2. Alergare pe loc cu genunchii sus – 1 min
3. Alergare cu pendularea gambelor inapoi – 1 min
4. Jumping Jacks – 1 min AMRAP 20 min | Provocarea este sa executam minim 4 serii / runde din urmatoarele exercitii, fara pauza intre exercitii si serii)
1. Burpees - 20 repetari
![](https://cdn.biotika.ro/images/static/blog/1-blog-burpees-side.jpg)
2. Flotari - 20 repetari
![](https://cdn.biotika.ro/images/static/blog/2-blog-flotari-side.jpg)
3. Genuflexiuni - 20 repetari
![](https://cdn.biotika.ro/images/static/blog/3-blog-genuflexiuni.jpg)
4. Ramat cu banda elastica - 20 repetari
![](https://cdn.biotika.ro/images/static/blog/4-blog-ramat-cu-banda-side.jpg)
5. Flotari inverse la canapea - 20 repetari
![](https://cdn.biotika.ro/images/static/blog/5-blog-flotari-inverse-side.jpg)
6. Flexii din picioare cu banda - 20 repetari
![](https://cdn.biotika.ro/images/static/blog/6-blog-flexii-cu-banda-side.jpg)
Stretching de final - 10 min
![](https://cdn.biotika.ro/images/static/blog/7-blog-muschi-cvadriceps-coapsa-stretch.jpg)
![](https://cdn.biotika.ro/images/static/blog/8-blog-muschi-gluteal-biceps-femural-strecth.jpg)
![](https://cdn.biotika.ro/images/static/blog/9-blog-muschi-Iliopsoas-stretch-fandare-inainte-cu-aplecarea-trunchiului.jpg)
![](https://cdn.biotika.ro/images/static/blog/9-blog-muschi-Iliopsoas-stretch-fandare-inainte-cu-aplecarea-trunchiului-1.jpg)
![](https://cdn.biotika.ro/images/static/blog/10-blog-muschi-iliopsoas-stretch.jpg)
![](https://cdn.biotika.ro/images/static/blog/11-blog-pigeon-pose-yoga.jpg)
![](https://cdn.biotika.ro/images/static/blog/12-blog-muschi-gluteal-piriformis-stretch-side.jpg)
![](https://cdn.biotika.ro/images/static/blog/13-blog-muschi-dorsali-lombari-stretch-cu-rasucire-side.jpg)
![](https://cdn.biotika.ro/images/static/blog/14-blog-hiperextensie-muschi-lombari-stretch.jpg)
![](https://cdn.biotika.ro/images/static/blog/15-blog-muschi-dorsali-lombari-stretch-yoga-childs-pose-intindere-spate.jpg)