Lolemba: Gawo lalikulu la masewera olimbitsa thupi - chifuwa
Malizitsani magulu atatu a Super fitness.
Super Fitness 1: Malizitsani magulu atatu a mbalame zam'mwamba za oblique dumbbell, 8-10 reps pa seti iliyonse.Chitani ma seti atatu a 8-10 reps of the bench press popanda kupuma.
Super Workout 2: Malizitsani ma seti 3 a 10-12 reps pa chosindikizira chamanja cha dumbbell bench, ndiye nthawi yomweyo chitani seti 3 za 10-12 reps pa makina osindikizira a barbell osapumira.
Super Workout 3: Malizitsani 3 seti za 8-10 dumbbell kukoka, ndiye nthawi yomweyo seti 3 ya 8-10 downlean mabenchi osindikizira popanda yopuma, aliyense seti 8-10.
Lachiwiri: Gawo lalikulu la masewera olimbitsa thupi - kumbuyo
Super Fitness 1: Malizitsani mizere yopindika ya 3-4, 12-15 reps pa seti iliyonse.Chitani 3 mpaka 4 seti za 12 mpaka 15 reps popanda kupuma.
Super Fitness 2: Malizitsani 3-4 seti ya dumbbell hunches, 12-15 reps pa seti.Chitani ma seti 3 mpaka 4 a barbell amapindika popanda kupuma, 12 mpaka 15 reps iliyonse.
Super Fitness 3: Malizitsani ma seti 3-4 akupalasa ndi dzanja limodzi.Chitani 12-15 kubwereza pa seti iliyonse.Chitani ma seti 3-4 a 12 mpaka 15 kubwereza kwa barbell nthawi yomweyo popanda kupuma.
Lachitatu: Malo ochitira masewera olimbitsa thupi - miyendo
Super Fitness 1: Malizitsani ma seti 3 a dumbbell squat kulumpha, 10-12 reps iliyonse.Chitani ma seti 3 a 10-12 barbell squats osapumula.
Super Fitness 2: Malizitsani ma seti atatu a dumbbell mapapo, 10-12 reps iliyonse.Chitani ma seti 3 a mawondo owongoka osapumula, 10-12 reps iliyonse.
Super Fitness 3: Malizitsani ma seti atatu a 10-12 goblet squats.Chitani ma seti 3 a ma knapsack squats popanda kupuma, 10 mpaka 12 kubwereza kulikonse.
Lachinayi: Malo ochitira masewera olimbitsa thupi - mapewa
Super Workout 1: Malizitsani ma seti 3 okweza ma dumbbell oyimirira, ma reps 10 aliwonse.Kenako pangani ma seti atatu a makina 10 osindikizira mapewa osapumira.
Super Fit 2: Malizitsani ma seti 3 a 10 grosses.Kenako chitani ma seti atatu amizere yoyimirira (kugwiritsitsa kocheperako) osapumula, seti iliyonse ya 10 reps.
Super Fitness 3: Malizitsani ma seti 3 a dumbbell shrugs, 10 reps iliyonse, kenako ma seti 3 a mizere yoyimirira (kugwiritsitsa kwakukulu), 10 reps iliyonse.
Lachisanu: Malo ochitira masewera olimbitsa thupi - manja
Super Fitness 1: Malizitsani ma seti 3 a dumbbell yoyimirira mitu itatu, 8-10 reps iliyonse.Kenako, osapumula, chitani ma seti 3 a makina osindikizira a 8-10 opapatiza.
Super Workout 2: Malizitsani ma seti atatu a 8-10 slant board dumbbell bend.Kenako chitani ma seti atatu a barbell backhand bends.Chitani 8-10 kubwereza pa seti iliyonse.
Super Fitness 3: Malizitsani ma seti 3 a 8-10 dumbbell nyundo yopindika.Kenako chitani 3 seti za 8-10 reps.
Loweruka: Malo ochitira masewera olimbitsa thupi - miyendo
Super Workout 1: Malizitsani ma seti 3 a 15 dumbbell side bend.Kenako pangani ma seti atatu a ma curls 15 a barbell.
Super Fitness 2: Malizitsani 3 seti ya 15 dumbbell Russian spins.Kenako chitani 3 seti za 15 V zokweza.
Nthawi yotumiza: Jul-21-2022