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Muvhuro: Chikamu chikuru chekurovedza muviri - chifuva

Pedzisa matatu matatu eSuper fitness.

Super Fitness 1: Zadzisa 3 seti dzepamusoro oblique dumbbell shiri, 8-10 reps paseti.Ita matatu matatu e8-10 reps yebhenji press pasina kuzorora.

Super Workout 2: Zadzisa 3 seti dze10-12 reps pane imwe-ruoko dumbbell bench press, wobva waita 3 seti dze10-12 reps pabarbell bench press usina kuzorora.

Super Workout 3: Zadzisa 3 seti dze8-10 dumbbell inodhonza, wobva waita 3 seti ye8-10 downlean mabhenji madhishi pasina kuzorora, yega yega ye8-10.

Chipiri: Chikamu chikuru chekurovedza muviri - kumashure

Super Fitness 1: Zadzisa 3-4 dumbbell bend mitsara, 12-15 reps paseti.Ita 3 kusvika ku4 seti ye12 kusvika ku15 reps pasina kuzorora.

Super Fitness 2: Zadzisa 3-4 seti ye dumbbell hunches, 12-15 reps paseti.Ita 3 kusvika ku 4 seti yebarbell bends pasina kuzorora, 12 kusvika ku15 reps imwe neimwe.

Super Fitness 3: Zadzisa 3-4 seti yerumwe ruoko dumbbell rowing.Ita 12-15 reps pane imwe seti.Ita 3-4 seti ye12 kusvika ku15 reps yebarbell overpull nekukurumidza pasina kuzorora.

Chitatu: Nzvimbo huru yekurovedza muviri - makumbo

Super Fitness 1: Zadzisa 3 seti dze dumbbell squat kusvetuka, 10-12 reps imwe neimwe.Ita 3 seti ye10-12 barbell squats pasina kuzorora.

Super Fitness 2: Zadzisa 3 seti ye dumbbell lunges, 10-12 reps imwe neimwe.Ita 3 seti yemabvi akatwasuka akafa pasina kuzorora, 10-12 reps imwe neimwe.

Super Fitness 3: Zadzisa 3 seti dze10-12 goblet squats.Ita 3 seti dzeknapsack squats pasina kuzorora, gumi kusvika gumi reps imwe neimwe.

China: Nzvimbo huru yekurovedza muviri - mafudzi

Super Workout 1: Zadzisa 3 seti yekumira dumbbell flat inosimudza, gumi reps imwe neimwe.Zvadaro ita 3 seti dzegumi dzemapfudzi epafudzi pasina kuzorora.

Super Fit 2: Zadzisa 3 seti dzegumi grosses.Wobva wangoita maseti matatu emutsara wakamira (yakamanikana kubata) pasina kuzorora, imwe neimwe seti yegumi reps.

Super Fitness 3: Zadzisa 3 seti ye dumbbell shrugs, 10 reps imwe neimwe, ipapo 3 seti yemire mutsara (yakafara grip), gumi reps imwe neimwe.

Chishanu: Nzvimbo huru yekurovedza muviri - maoko

Super Fitness 1: Zadzisa 3 seti yekumira dumbbell mitatu-musoro yakatambanudzwa, 8-10 reps imwe neimwe.Zvadaro, pasina kuzorora, ita 3 seti dze8-10 dzakatetepa mabhenji ekutsikirira.

Super Workout 2: Zadzisa 3 seti dze8-10 slant board dumbbell bends.Wobva waita 3 seti dzebarbell backhand bends.Ita 8-10 reps pane imwe seti.

Super Fitness 3: Zadzisa 3 seti dze8-10 dumbbell sando inobhenda.Wobva waita 3 seti dze8-10 reps.

Mugovera: Nzvimbo huru yekurovedza muviri - makumbo

Super Workout 1: Zadzisa 3 seti yegumi neshanu dumbbell side bend.Wobva waita 3 seti ye15 barbell curls.

Super Fitness 2: Zadzisa 3 seti dze15 dumbbell Russian spins.Wobva waita 3 seti ye15 V inosimudza.


Nguva yekutumira: Jul-21-2022
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