Hnub Monday: Qhov tseem ceeb ntawm kev tawm dag zog - lub hauv siab
Ua kom tiav peb pawg ntawm Super Fitness.
Super Fitness 1: Ua kom tiav 3 pawg ntawm oblique dumbbell noog, 8-10 reps ib txheej.Ua peb pawg ntawm 8-10 reps ntawm lub rooj zaum xovxwm yam tsis muaj kev so.
Super Workout 2: Ua kom tiav 3 teeb ntawm 10-12 reps ntawm ib txhais tes dumbbell lub rooj ntev zaum xovxwm, ces tam sim ntawd ua 3 teeb ntawm 10-12 reps ntawm barbell lub rooj ntev zaum xovxwm yam tsis so.
Super Workout 3: Ua kom tiav 3 teeb ntawm 8-10 dumbbell rub, tam sim ntawd ua 3 teeb ntawm 8-10 downlean lub rooj zaum nias tsis tas yuav so, txhua txheej ntawm 8-10.
Tuesday: Qhov tseem ceeb ntawm kev tawm dag zog - rov qab
Super Fitness 1: Ua kom tiav 3-4 dumbbell khoov kab, 12-15 reps ib txheej.Ua 3 mus rau 4 teeb ntawm 12 mus rau 15 reps yam tsis tau so.
Super Fitness 2: Ua kom tiav 3-4 teeb ntawm dumbbell hunches, 12-15 reps ib txheej.Ua 3 mus rau 4 teeb ntawm barbell khoov yam tsis tau so, 12 mus rau 15 reps txhua.
Super Fitness 3: Ua kom tiav 3-4 teeb ntawm ib txhais tes dumbbell rowing.Ua 12-15 reps rau ib teev.Ua 3-4 teeb ntawm 12 mus rau 15 reps ntawm barbell overpull tam sim ntawd yam tsis tau so.
Hnub Wednesday: Lub luag haujlwm tseem ceeb - ob txhais ceg
Super Fitness 1: Ua kom tiav 3 teeb ntawm dumbbell squat dhia, 10-12 reps txhua.Ua 3 teeb ntawm 10-12 barbell squats tsis so.
Super Fitness 2: Ua kom tiav 3 teeb ntawm dumbbell lunges, 10-12 reps txhua.Ua 3 teeb tsa ntawm lub hauv caug ncaj nraim tsis tau so, 10-12 reps txhua.
Super Fitness 3: Ua kom tiav 3 teeb ntawm 10-12 goblet squats.Ua 3 teeb ntawm knapsack squats yam tsis tau so, 10 mus rau 12 reps txhua.
Hnub Thursday: Qhov chaw ua haujlwm tseem ceeb - lub xub pwg nyom
Super Workout 1: Ua kom tiav 3 teeb tsa dumbbell ca nqa, 10 reps txhua.Tom qab ntawd ua 3 teeb ntawm 10 lub xub pwg presses yam tsis tau so.
Super Fit 2: Ua kom tiav 3 teeb ntawm 10 grosses.Tom qab ntawd tam sim ntawd ua 3 pawg ntawm cov kab sawv ntsug (qhov nqaim) yam tsis muaj so, txhua txheej ntawm 10 reps
Super Fitness 3: Ua kom tiav 3 teeb ntawm dumbbell shrugs, 10 reps txhua, ces 3 teev sawv ntsug (dav tuav), 10 reps txhua.
Hnub Friday: Qhov chaw ua haujlwm tseem ceeb - tes
Super Fitness 1: Ua kom tiav 3 teeb tsa dumbbell peb lub taub hau ncab, 8-10 reps txhua.Tom qab ntawd, tsis muaj so, ua 3 teeb ntawm 8-10 nqaim tuav lub rooj zaum nias.
Super Workout 2: Ua kom tiav 3 teeb ntawm 8-10 slant board dumbbell khoov.Tom qab ntawd ua 3 txheej ntawm barbell backhand khoov.Ua 8-10 reps rau ib teev.
Super Fitness 3: Ua kom tiav 3 teeb ntawm 8-10 dumbbell rauj khoov.Tom qab ntawd ua 3 teeb ntawm 8-10 reps.
Hnub Saturday: Lub ntsiab kev tawm dag zog - ob txhais ceg
Super Workout 1: Ua kom tiav 3 teeb ntawm 15 dumbbell sab khoov.Tom qab ntawd ua 3 teeb ntawm 15 barbell curls.
Super Fitness 2: Ua kom tiav 3 teeb ntawm 15 dumbbell Lavxias teb sab.Tom qab ntawd ua 3 teeb ntawm 15 V nqa.
Post lub sij hawm: Lub Xya hli ntuj-21-2022