{"id":5637,"date":"2025-11-12T20:35:52","date_gmt":"2025-11-12T18:35:52","guid":{"rendered":"https:\/\/superbmuscle.lt\/product\/9-savaiciu-3d-moteru-treniruociu-programa-ifbb-pro-edition\/"},"modified":"2026-07-26T17:13:54","modified_gmt":"2026-07-26T15:13:54","slug":"9-savaiciu-3d-moteru-treniruociu-programa-ifbb-pro-edition","status":"publish","type":"product","link":"https:\/\/superbmuscle.lt\/en\/product\/9-savaiciu-3d-moteru-treniruociu-programa-ifbb-pro-edition\/","title":{"rendered":"IFBB PRO \u2013 SHAPE BUILDER (3d.) 9-week training program for women"},"content":{"rendered":"

\ud83c\udf38 9 savai\u010di\u0173 3 dien\u0173 treniruo\u010di\u0173 programa moterims<\/h2>\n

Strukt\u016bra, progresas ir rezultatai \u2013 be chaoso<\/em><\/h3>\n

Jeigu nori dailesni\u0173 k\u016bno linij\u0173, stipresni\u0173 s\u0117dmen\u0173, gra\u017eesn\u0117s laikysenos<\/strong> and ai\u0161kios treniruo\u010di\u0173 sistemos<\/strong>, \u0161i programa sukurta b\u016btent tau.<\/p>\n

\n\ud83d\udc49 3 treniruot\u0117s per savait\u0119<\/strong>
\n\ud83d\udc49 Ai\u0161kus \u201esplitas”: kojos \/ push \/ pull
\n\ud83d\udc49 Pritaikyta pagal moters hormonin\u012f cikl\u0105<\/strong>
\n\ud83d\udc49 Tinka ir pradedan\u010dioms, ir pa\u017eengusioms\n<\/p>\n

\u274c Kod\u0117l daug moter\u0173 nepasiekia norim\u0173 rezultat\u0173?<\/h3>\n
    \n
  • Treniruojasi be strukt\u016bros<\/li>\n
  • Kei\u010dia programas kas 2\u20133 savaites<\/li>\n
  • Ne\u017eino, kaip progresuoti<\/li>\n
  • Nepaiso hormoninio ciklo<\/li>\n
  • Arba sportuoja per ma\u017eai, arba per daug<\/li>\n<\/ul>\n

    \ud83d\udca1 Rezultatai ateina tada, kai yra sistema.<\/em><\/p>\n

    \u2705 Kuo \u0161i 3 dien\u0173 programa ypatinga?<\/h3>\n

    \ud83d\udd39 Ai\u0161kus 3 dien\u0173 \u201esplitas”<\/h4>\n

    Kiekviena treniruot\u0117 turi savo paskirt\u012f:<\/p>\n

      \n
    • Day 1 \u2013 legs and buttocks<\/strong><\/li>\n
    • Day 2 \u2013 chest, shoulders, triceps, abs<\/strong><\/li>\n
    • 3 diena \u2013 nugara, pe\u010di\u0173 galas, bicepsas + s\u0117dmen\u0173 akcentas<\/strong><\/li>\n<\/ul>\n

      Tai leid\u017eia: \u2714 geriau jausti raumenis \u2714 treniruotis kryptingai \u2714 lengviau atsistatyti<\/p>\n

      \ud83d\udd39 9 savai\u010di\u0173 progresyvi sistema<\/h4>\n

      Programa suskirstyta \u012f etapus:<\/p>\n

        \n
      • 1\u20133 savait\u0117s<\/strong> \u2013 technika, stabilumas, baz\u0117<\/li>\n
      • 4\u20136 savait\u0117s<\/strong> \u2013 j\u0117ga, raumen\u0173 aktyvacija<\/li>\n
      • 7\u20139 savait\u0117s<\/strong> \u2013 didesnis t\u016bris, formos akcentas<\/li>\n<\/ul>\n

        Be sp\u0117liojimo. Be \u201erandom” treniruo\u010di\u0173.<\/p>\n

        \ud83d\udd39 Adaptacija pagal moters hormonin\u012f cikl\u0105<\/h4>\n

        Programa pritaikyta taip, kad:<\/p>\n

          \n
        • sunkesni etapai sutapt\u0173 su didesne energija<\/li>\n
        • ovuliacijos metu b\u016bt\u0173 saugomi s\u0105nariai<\/li>\n
        • liutealin\u0117je faz\u0117je suma\u017e\u0117t\u0173 perdegimo rizika<\/li>\n<\/ul>\n

          \ud83d\udc49 Treniruot\u0117s dirba su tavo k\u016bnu, ne prie\u0161 j\u012f<\/strong>.<\/p>\n

          \ud83c\udfaf Kam \u0161i programa skirta?<\/h3>\n

          \n\u2714 Moterims, kurios nori gra\u017ei\u0173 k\u016bno linij\u0173<\/strong>
          \n\u2714 Norin\u010dioms ry\u0161kesni\u0173 s\u0117dmen\u0173 ir koj\u0173<\/strong>
          \n\u2714 Siekian\u010dioms stipresn\u0117s vir\u0161utin\u0117s k\u016bno dalies<\/strong>
          \n\u2714 Toms, kurios nori ai\u0161kios, saugios ir veikian\u010dios sistemos<\/strong>\n<\/p>\n

          \ud83d\udc49 Tinka: pradedan\u010dioms, gr\u012f\u017etan\u010dioms po pertraukos, pa\u017eengusioms, kurios nori strukt\u016bros<\/p>\n

          \ud83c\udfcb\ufe0f\u200d\u2640\ufe0f K\u0105 gausi \u012fsigijusi program\u0105?<\/h3>\n

          \n\ud83d\udcc4 9 savai\u010di\u0173 treniruo\u010di\u0173 plan\u0105 (PDF)<\/strong>
          \n\ud83c\udfa5 Video su pratim\u0173 atlikimo technika<\/strong>
          \n\ud83d\udcc8 Ai\u0161kias progresijos gaires<\/strong>
          \n\ud83d\udd04 Rekomendacijas pagal hormonin\u012f cikl\u0105<\/strong>
          \n\ud83e\udde0 Instrukcijas, kaip treniruotis saugiai ir efektyviai
          \n\ud83d\udccc Ai\u0161ki\u0105 strukt\u016br\u0105 be perteklin\u0117s informacijos\n<\/p>\n

          Tai ne \u201eInstagram programa”. Tai pilna treniruo\u010di\u0173 sistema<\/strong>.<\/p>\n

          \ud83d\udc68\u200d\ud83c\udfeb Kas suk\u016br\u0117 \u0161i\u0105 program\u0105?<\/h3>\n

          Program\u0105 pareng\u0117 IFBB Pro atletas ir profesionalus treneris<\/strong>, turintis ilgamet\u0119 patirt\u012f dirbant su moterimis k\u016bno formavime, j\u0117gos treniruot\u0117se ir treniruot\u0117se pagal hormonin\u012f cikl\u0105.<\/p>\n

          \ud83d\udcac Be \u201ecopy\u2013paste”. Tik reali praktika.<\/p>\n

          \u2753 Da\u017enas klausimas<\/h3>\n

          \u201eAr 3 treniruot\u0117s per savait\u0119 pakanka?”<\/em><\/p>\n

          \ud83d\udc49 Taip \u2013 jei jos suplanuotos teisingai. \u0160i programa u\u017etikrina: pakankam\u0105 stimul\u0105 raumenims, stabil\u0173 progres\u0105, ger\u0105 atsistatym\u0105, ilgalaikius rezultatus.<\/p>\n

          \ud83d\ude80 Prad\u0117k jau dabar<\/h3>\n

          Jeigu nori:<\/p>\n

            \n
          • stipresnio k\u016bno<\/li>\n
          • dailesni\u0173 form\u0173<\/li>\n
          • daugiau pasitik\u0117jimo sporto sal\u0117je<\/li>\n
          • ai\u0161kios krypties<\/li>\n<\/ul>\n

            \ud83d\udc49 \u0160i 3 dien\u0173 programa \u2013 tavo kitas \u017eingsnis.<\/strong><\/p>\n

            \u2b07\ufe0f Atsisi\u0173sk 9 savai\u010di\u0173 3 dien\u0173 treniruo\u010di\u0173 program\u0105 moterims<\/h4>","protected":false},"excerpt":{"rendered":"

            A 9-week, 3-day fitness program for women designed to shape the body, strengthen muscles, and achieve sustainable progress. A system tailored to the hormonal cycle allows you to achieve results without overwork and chaos.<\/p>","protected":false},"featured_media":5665,"template":"","meta":{"_themeisle_gutenberg_block_has_review":false},"product_brand":[],"product_cat":[153],"product_tag":[191,192,193,176,187,188,182],"class_list":["post-5637","product","type-product","status-publish","has-post-thumbnail","product_cat-pradedantiesiems-3-treniruotes-per-savaite-lygis","product_tag-3-dienu-sporto-programa","product_tag-9-savaiciu-treniruotes","product_tag-hormonams-pritaikyta-programa","product_tag-kuno-formavimas","product_tag-raumenu-tonusas","product_tag-sedmenu-treniruotes","product_tag-sporto-programa-moterims","first","instock","downloadable","shipping-taxable","purchasable","product-type-simple"],"aioseo_notices":[],"aioseo_head":"\n\t\t\n\t\n\t\n\t\n\t\n\t\t\n\t\t\n\t\t\n\t\t\n\t\t\n\t\t\n\t\t\n\t\t\n\t\t\n\t\t\n\t\t\n\t\t