Miroslav Kaňuk po tréningu

NORDIC HAMSTRING

https://www.youtube.com/watch?v=nCBgrj-uaQA
SET 2-3
REPS 6ks
WEIGHT
TEMPO
REST

Hip flexion iso

SET
REPS 20/20s
WEIGHT
TEMPO
REST
vies spraviť toto v ľahu a dat si vais band okolo chodidla a tahat ho na seba 10x jedna noha 10x druhá noha a aspon 2-3 serie

CALF ISO HOLD 1-LEG

https://www.youtube.com/watch?v=s0NCjyTllRI
SET 2-3
REPS 20s/20s
WEIGHT
TEMPO
REST

Copenhagen ISO Hold

https://www.youtube.com/watch?v=aDsaGBnvDQo
SET 2-3
REPS 20-30s/20-30s
WEIGHT
TEMPO
REST
ked by bolo problém ze by to moc bolelo tak cez predkolenie ktore mas vyložene na lavičke

Leg Abduction ISO WD

https://www.youtube.com/watch?v=1Z8-xOe7KCE
SET 2-3
REPS 2é-30s/20-30s
WEIGHT
TEMPO
REST
tlaciš do steny predkolenie a mal by si cítiť zadok!

Squeez Ball

SET 2-3
REPS 30s
WEIGHT
TEMPO
REST
tlačís do lopty (môžes aj loptu dať medzi kolena ktore pokrčíš a tlačíš do lopty tak)