{"id":5633,"date":"2025-11-12T20:35:51","date_gmt":"2025-11-12T18:35:51","guid":{"rendered":"https:\/\/superbmuscle.lt\/product\/9-savaiciu-2d-upper-lower-vyru-treniruociu-programa-ifbb-pro-edition\/"},"modified":"2026-07-26T17:13:23","modified_gmt":"2026-07-26T15:13:23","slug":"9-savaiciu-2d-upper-lower-vyru-treniruociu-programa-ifbb-pro-edition","status":"publish","type":"product","link":"https:\/\/superbmuscle.lt\/en\/product\/9-savaiciu-2d-upper-lower-vyru-treniruociu-programa-ifbb-pro-edition\/","title":{"rendered":"IFBB PRO \u2013 FOUNDATION (2d.) 9-week training program for men"},"content":{"rendered":"<h2>\ud83e\udd8d 9 savai\u010di\u0173 2 dien\u0173 vyr\u0173 programa (Vir\u0161us ir Apa\u010dia)<\/h2>\n<h3><em>Maksimalus rezultatas su minimaliu laiko investavimu<\/em><\/h3>\n<p>Jeigu turi <strong>ribot\u0105 laik\u0105<\/strong>, bet nenori atsisakyti <strong>rimtos j\u0117gos ir raumen\u0173 mas\u0117s progreso<\/strong> \u2013 \u0161i programa sukurta b\u016btent tau.<\/p>\n<p>\n\ud83d\udc49 <strong>2 workouts per week<\/strong><br \/>\n\ud83d\udc49 Ai\u0161kus \u201esplitas&#8221;: vir\u0161us \/ apa\u010dia<br \/>\n\ud83d\udc49 Kiekviena treniruot\u0117 \u2013 <strong>pilnas k\u016bno dalies apkrovimas<\/strong><br \/>\n\ud83d\udc49 Tinka vyrams su <strong>\u012ftemptu grafiku<\/strong>\n<\/p>\n<h3>\u274c Kod\u0117l 2 treniruot\u0117s per savait\u0119 da\u017eniausiai \u201eneveikia&#8221;?<\/h3>\n<ul>\n<li>Treniruot\u0117s per trumpos ir nepakankamai intensyvios<\/li>\n<li>N\u0117ra ai\u0161kios pratim\u0173 atrankos \u2013 dirbama \u201e\u0161iek tiek visko&#8221;<\/li>\n<li>Tr\u016bksta progresijos sistemos<\/li>\n<li>Ilsimasi per daug arba per ma\u017eai<\/li>\n<li>Kiekviena treniruot\u0117 \u2013 atsitiktin\u0117, ne dalis plano<\/li>\n<\/ul>\n<p>\ud83d\udca1 <em>Su tinkama strukt\u016bra 2 treniruot\u0117s gali duoti geresn\u012f rezultat\u0105 nei 4 be plano.<\/em><\/p>\n<h3>\u2705 Kuo \u0161i 2 dien\u0173 programa ypatinga?<\/h3>\n<h4>\ud83d\udd39 Ai\u0161kus vir\u0161us\/apa\u010dia \u201esplitas&#8221;<\/h4>\n<ul>\n<li><strong>1 diena \u2013 K\u016bno vir\u0161us:<\/strong> Presas, kr\u016btin\u0117, nugara, pe\u010diai, bicepsas, tricepsas<\/li>\n<li><strong>2 diena \u2013 K\u016bno apa\u010dia:<\/strong> Keturgalvis, dvigalvis, blauzdos<\/li>\n<\/ul>\n<p>Kiekviena treniruot\u0117 apkrauna vis\u0105 k\u016bno dal\u012f \u2013 n\u0117 vienas raumuo neapleid\u017eiamas.<\/p>\n<h4>\ud83d\udd39 9 savai\u010di\u0173 progresyvi sistema<\/h4>\n<ul>\n<li><strong>1\u20133 savait\u0117s<\/strong> \u2013 technika, judesio kontrol\u0117, baz\u0117<\/li>\n<li><strong>4\u20136 savait\u0117s<\/strong> \u2013 j\u0117gos augimas<\/li>\n<li><strong>7\u20139 savait\u0117s<\/strong> \u2013 maksimalus stimulas, apimties padidinimas<\/li>\n<\/ul>\n<h4>\ud83d\udd39 Sukurta u\u017eimtiems vyrams<\/h4>\n<p>Programa specialiai suprojektuota taip, kad su <strong>tik 2 treniruot\u0117mis per savait\u0119<\/strong> gautum real\u0173, matom\u0105 progres\u0105 \u2013 be kompromis\u0173 kokybei.<\/p>\n<h3>\ud83c\udfaf Kam \u0161i programa skirta?<\/h3>\n<p>\n\u2714 Vyrams su <strong>ribotu laiku<\/strong> (darbas, \u0161eima, kelion\u0117s)<br \/>\n\u2714 Norintiems <strong>efektyvios, bet ne varginan\u010dios<\/strong> sistemos<br \/>\n\u2714 Pradedantiesiems ir vidutinio lygio sportuojantiems<br \/>\n\u2714 Norintiems <strong>ai\u0161kaus plano<\/strong> be perteklini\u0173 treniruo\u010di\u0173\n<\/p>\n<h3>\ud83c\udfcb\ufe0f\u200d\u2642\ufe0f K\u0105 gausi \u012fsigij\u0119s program\u0105?<\/h3>\n<p>\n\ud83d\udcc4 <strong>9 savai\u010di\u0173 treniruo\u010di\u0173 plan\u0105 (PDF)<\/strong><br \/>\n\ud83c\udfa5 <strong>Video su pratim\u0173 atlikimo technika<\/strong><br \/>\n\ud83d\udcc8 Ai\u0161kias <strong>progresijos gaires<\/strong><br \/>\n\u23f1 Temp\u0173 ir poilsio rekomendacijas<br \/>\n\ud83e\udde0 Sistem\u0105, tinkan\u010di\u0105 \u012ftemptam grafikui\n<\/p>\n<h3>\ud83d\udc68\u200d\ud83c\udfeb Kas suk\u016br\u0117 \u0161i\u0105 program\u0105?<\/h3>\n<p>Program\u0105 pareng\u0117 <strong>IFBB Pro atletas ir profesionalus treneris<\/strong>, turintis patirt\u012f pritaikant efektyvias sistemas \u017emon\u0117ms, turintiems ribot\u0105 laik\u0105 treniruot\u0117ms.<\/p>\n<p>\ud83d\udcac Be \u201ecopy\u2013paste&#8221;. Tik reali praktika.<\/p>\n<h3>\u2753 Da\u017enas klausimas<\/h3>\n<p><em>\u201eAr u\u017eteks tik 2 treniruo\u010di\u0173 per savait\u0119?&#8221;<\/em><\/p>\n<p>\ud83d\udc49 Taip \u2013 jei kiekviena treniruot\u0117 yra <strong>pilna ir intensyvi<\/strong>. \u0160i programa b\u016btent taip ir suprojektuota: ma\u017eiau treniruo\u010di\u0173, bet <strong>maksimalus efektyvumas kiekvienoje<\/strong>.<\/p>\n<h3>\ud83d\ude80 Prad\u0117k jau dabar<\/h3>\n<p>Jeigu nori:<\/p>\n<ul>\n<li>rezultat\u0173 be begal\u0117s valand\u0173 sporto sal\u0117je<\/li>\n<li>ai\u0161kios, veikian\u010dios sistemos<\/li>\n<li>progreso net su \u012ftemptu grafiku<\/li>\n<\/ul>\n<p>\ud83d\udc49 <strong>\u0160i 2 dien\u0173 programa \u2013 tavo sprendimas.<\/strong><\/p>\n<h4>\u2b07\ufe0f Atsisi\u0173sk 9 savai\u010di\u0173 2 dien\u0173 treniruo\u010di\u0173 program\u0105 vyrams (Vir\u0161us ir Apa\u010dia)<\/h4>","protected":false},"excerpt":{"rendered":"<p>IFBB PRO \u2013 FOUNDATION (2d.) \u2013 9 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