Zranena ruka bude robit iba izometricke cvicenia. zdrava ruka vykonava vsetky nasledovne cvicenia. Najprv si spravis izometricke cvicenia vyznačene zlto ciernou farbou. Nasledne prejdes do 3 -cviku ( bielo cierny ) kde pojdes kazdy cvik za sebou v troch seriach , medzi seriami si daj aspon 2 - 3 minuty pauzu. to iste so zlto ciernym 3 cvikom.

Izo shoulder

https://www.youtube.com/watch?v=W1rgYpTQ1F4
SET 3
REPS 30 sec
WEIGHT expander
TEMPO
REST 20sec
3 sety po 30 sekund v kazdom smere ( od seba k sebe)

BENT OVER ROW 1-ARM + 2-LEG

https://www.youtube.com/watch?v=lkU367oSfd0
SET 3
REPS 8
WEIGHT
TEMPO
REST

DB BP 1-ARM

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

Dead Bug 1-LEG Fixed

https://www.youtube.com/watch?v=bORLL2W-Ypw
SET 3
REPS 10
WEIGHT
TEMPO
REST

1-ARM HALF KNEELING CABLE PULL-DOWN

https://www.youtube.com/watch?v=aOECHWtoZ6Q
SET 3
REPS 12
WEIGHT
TEMPO
REST

SHOULDER PRESS 1-ARM / DB

https://www.youtube.com/watch?v=GygW8tZNKKM
SET 3
REPS 8
WEIGHT
TEMPO
REST

1-ARM DB Suitcase Carry

https://www.youtube.com/watch?v=k_scS3mykGo
SET 3
REPS
WEIGHT
TEMPO
REST
pojdes 30 sec