Уметност тренирања, Branislava Borote 5, Novi Sad (2026)

08/11/2020

🚨160KG HIP THRUST🚨

Odličan primer do kojih granica može da raste snaga uz pravi pristup treningu,oporavku i ishrani.

Maja (36 godina) je trenirala sama dugi niz godina, držala se istih vežbi i opterećenja,bez posebnog plana i cilja. Izmedju ostalog, redovno je radila ovu vežbu (sa odličnom tehnikom) ali uglavnom isti broj serija i ponavljanja sa kilažama koje su se kretale oko 60kg.

Počeli smo trenirati zajedno pre dva meseca. Već na uvodnom treningu, uz male korekcije tehnike i objašnjenja zbog čega radi stvari koje je i sama dobro radila (svest), podigli smo opterećenje na 100kg.

Narednih mesec dana, svakog ponedeljka smo radili Hip Thrust, a kilaže su išle gore iznova i iznova.

Došli smo do 150 kilograma kroz 6 nedelja.

𝐊𝐚𝐤𝐨 𝐦𝐨ž𝐞 ž𝐞𝐧𝐚 𝐝𝐚 𝐩𝐨𝐝𝐢ž𝐞 𝐭𝐨𝐥𝐢𝐤𝐮 𝐤𝐢𝐥𝐚ž𝐮 𝐢 𝐝𝐚 𝐥𝐢 𝐣𝐞 𝐭𝐨 𝐛𝐞𝐳𝐛𝐞𝐝𝐧𝐨?

O da. Gluteus ili zadnjicu čine tri mišića, Gluteus minimus, Gluteus medius i Gluteus maximus. Kao takva specifična mišićna grupa predstavljaju najveći i najsnažniji deo našeg tela (imajući u vidu koliko različitih funkcija obavlja, može se reći da je i najbitniji). Sa obe noge na zemlji i ledjima naslonjenim na klupu, imate tri tačke oslonca, koje ovu vežbu čine veoma stabilnom i sigurnom. Ukoliko se radi sa dobrom tehnikom i pažljivo povećava opterećenje, šanse da se povredite jednake su silasku niz stepenice, prelasku ulice ili vožnje biciklom 🙂

Ovde je važno naglasiti da nije stvar u samoj kilaži. Za nekoga je 60kg ogroman uspeh, i takodje može da izgradi bolju liniju nego neko ko diže 200kg (genetika i dalje igra glavnu ulogu). ALI, ako iz treninga u trening dižete mnogo manje kilograma nego što ste zaista u mogućnosti, definitivno sp**avate svoj napredak.

Na snimku ispod prikazan je najbolji rezultat do sad a to je 𝟏𝟔𝟎𝐤𝐠 𝐩𝐨𝐝𝐢𝐠𝐧𝐮𝐭𝐢𝐡 𝟓 𝐩𝐮𝐭𝐚.

08/11/2020

🚨1 REPETITION MAXIMUM🚨

1RM (1 repetition maximum) nije ništa drugo nego maksimalna težina koju možete podići/potisnuti jednim ponavljanjem. Poznavati svoje granice znači biti u stanju pronaći način da se one probiju. U većini slucajeva sa klijentima ne pokušavamo na ovaj način proveriti snagu (potreban je odredjeni kontinuitet treninga i iskustvo vežbača), već na isti način utvrđujemo snagu putem 3-5 ponavljanja. U snimku ispod, naš trener Dusan Ozegovic demonstrira 1RM na mrtvom dizanju.

18/10/2020

• • • • • •
Fitness is a force multiplier.
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Having a conversation with one of the in our Bach Performance Physique Coaching program our chat moved from fitness to finance, and the many parallels between them.
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In both cases...
You’ll need to make investments of time and money.
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You’ll need to change habits and make sacrifices.
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And like investing, it’s best if you start early, stay consistent, even if you can’t always be perfect.
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Fitness, much like compounding interest takes time, patience, and pays off massively if you stick to the process.
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Stick to the plan.

Commit.

Persevere.

You’ll soon find the lessons you learn becoming healthier, more fit, and more confident bless into and improve every other facet of your life.
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Do you agree? BOOKMARK/ tag a friend and let us know below.

11/10/2020

• • • • • •
Scale weight not moving?

Stop beating yourself up. Although muscle tissue is hard to come by, newbies or those slightly less experienced in the weight room will see some early adaptations that will alter body weight.

Muscle tissue requires fuel and likes to keep itself hydrated. In the early stages of training the body puts a lot of the surplus fuel that you were previously laying down as fat into tissue. It also pulls fluid in there too. This helps fuel your workouts and creates that denser look to your whole frame.

Unfortunately we’ve been led by scales and this may appear that you’re not progressing. 🙈
Main two questions to ask.

Are you consistently hitting your calorie targets?

Are you getting in daily activity and training for your goals on a frequent basis?

If the answer is YES, the next main thing is persistence.

You’re doing great and you’ve got this 🤛🏼 💯

04/10/2020

• • • • • •
Achieve Fitness Boston

When people first come in to our gym they often ask us how they should start their fitness journey. I think they expect us to say some elaborate macro or calorie counting scheme, or that we want them to workout intensely 7 days a week.

But that couldn’t be further from the truth! We tell them that our members average 2-3 strength training sessions a week.

We also tell them that if we give any nutrition advice in their first few months of acclimating to their new strength training regimen, it’s about what to *add* to what they’re currently eating - whether it’s more protein or more vegetables.

This strategy, as long as it’s done consistently, will work wonders for most people for quite a long time.

Being successful on your health and fitness journey is all about sustainability, and sustainability is all about finding the minimum effective dose.

Once you gain momentum, you can always add to what you’re currently doing, but it’s really tough to start at the very peak of your capabilities without working up to it and then expect to sustain that effort for a long period of time.

So, if you’re thinking about starting out on your own journey, it might feel less overwhelming to think about finding your personal minimum effective dose rather than your maximum.

It has certainly helped our members feel less overwhelmed starting their journeys and get a lot more confident, so we hope that it gives you a boost of confidence as well!

Until next time, sweat out; happiness in! 💧🤗