Amakuru

Ku wa mbere: Igice cyingenzi cyimyitozo - igituza

Uzuza ibice bitatu bya super fitness.

Ubuzima bwiza bwa 1: Uzuza ibice 3 byinyoni zo hejuru za dumbbell zo hejuru, 8-10 rep kuri buri seti.Kora amaseti atatu ya 8-10 reps yintebe kanda utaruhuka.

Super Workout 2: Uzuza amaseti 3 ya 10-12 reps kumurongo umwe wintoki ya dumbbell, hanyuma uhite ukora amaseti 3 ya 10-12 reps kuntebe yintebe ya barbell utaruhuka.

Super Workout 3: Uzuza amaseti 3 ya 8-10 yikuramo dumbbell, hanyuma uhite ukora amaseti 3 ya 8-10 kumanura intebe yamanutse nta kiruhuko, buri seti ya 8-10.

Ku wa kabiri: Igice kinini cyimyitozo - inyuma

Ubuzima bwiza bwa 1: Uzuza 3-4 dumbbell yunamye umurongo, 12-15 rep kuri buri seti.Kora amaseti 3 kugeza kuri 4 ya 12 kugeza 15 rep utaruhuka.

Super Fitness 2: Uzuza amaseti 3-4 ya dumbbell hunches, 12-15 reps kuri buri seti.Kora amaseti 3 kugeza kuri 4 ya barbell yunamye utaruhutse, 12 kugeza 15 reps imwe.

Super Fitness 3: Uzuza amaseti 3-4 yumukono umwe wintoki.Kora rep 12-15 kumurongo.Kora amaseti 3-4 ya 12 kugeza kuri 15 ya barbell yuzuye ako kanya nta kiruhuko.

Ku wa gatatu: Ahantu ho gukinira imyitozo - amaguru

Ubuzima bwiza bwa 1: Uzuza ibice 3 bya dumbbell squat gusimbuka, 10-12 reps imwe.Kora amaseti 3 ya 10-12 barbell squats utaruhuka.

Ubuzima bwiza bwa 2: Uzuza ibice 3 byamahaha ya dumbbell, 10-12 reps imwe.Kora ibice 3 byamavi apfuye ataruhutse, 10-12 reps imwe.

Super Fitness 3: Uzuza amaseti 3 ya 10-12 ya goblet squats.Kora amaseti 3 ya knapsack squats nta kiruhuko, 10 kugeza 12 reps imwe.

Ku wa kane: Ahantu ho gukorera imyitozo - ibitugu

Imyitozo ngororamubiri 1: Uzuza amaseti 3 ya dumbbell ihagaze neza, 10 reps imwe.Noneho kora amaseti 3 ya 10 ukanda ibitugu utaruhuka.

Super Fit 2: Uzuza amaseti 3 ya 10 yinjiza.Noneho uhite ukora ibice 3 byumurongo uhagaze (gufata grip) utaruhutse, buri seti ya 10 rep

Super Fitness 3: Uzuza ibice 3 bya dumbbell shrugs, reps 10 buri umwe, hanyuma amaseti 3 yumurongo uhagaze (grip grip), reps 10 buri umwe.

Ku wa gatanu: Ahantu ho gukorera imyitozo - amaboko

Ubuzima bwiza bwa 1: Uzuza amaseti 3 yo guhagarara dumbbell irambuye imitwe itatu, 8-10 reps imwe.Noneho, utaruhutse, kora ibice 3 bya 8-10 bigufi bifata intebe.

Imyitozo ngororamubiri 2: Uzuza amaseti 3 ya 8-10 yoroheje ya dumbbell yunamye.Noneho kora ibice 3 bya barbell inyuma.Kora rep 8-10 kumurongo.

Ubuzima bwiza bwa 3: Uzuza amaseti 3 ya 8-10 ya dumbbell inyundo yunamye.Noneho kora amaseti 3 ya 8-10 rep.

Ku wa gatandatu: Ahantu ho gukorera imyitozo - amaguru

Super Workout 1: Uzuza amaseti 3 ya 15 ya dumbbell kuruhande.Noneho kora amaseti 3 ya 15 barbell curls.

Super Fitness 2: Uzuza amaseti 3 ya 15 dumbbell Ikirusiya kizunguruka.Noneho kora amaseti 3 ya 15 V.