Isniinta: Qaybta ugu weyn ee jimicsiga - laabta
Dhameystir saddex qaybood oo ah jimicsiga Super.
Super Fitness 1: Buuxi 3 qaybood oo shimbiraha dumbbell ah ee sare, 8-10 ku celis kasta.Samee saddex qaybood oo ah 8-10 reps ee kursiga keydka adigoon nasasho lahayn.
Super Workout 2: Dhameystir 3 qaybood oo ah 10-12 reps oo ku saabsan saxafada keydka dumbbell ee hal-gacanta leh, ka dibna isla markiiba samee 3 qaybood oo ah 10-12 reps oo ku samee saxafada kursiga barbell adigoon nasan.
Super Workout 3: Dhameystir 3 qaybood oo ah 8-10 dumbbell jiido, ka dibna isla markiiba samee 3 qaybood oo ah 8-10 kursiga keydka hoose adigoon nasasho lahayn, qayb kasta oo ah 8-10.
Talaado: Qaybta ugu weyn ee jimicsiga - dhabarka
Super Fitness 1: Buuxi 3-4 laab-laab laab-beelka dumbbell ah, 12-15 ku celis kasta.Samee 3 ilaa 4 qaybood oo ah 12 ilaa 15 ku celis la'aan.
Super Fitness 2: Dhameystir 3-4 qaybood oo ah dumbbell hunches, 12-15 ku celis kasta.Samee 3 ilaa 4 qaybood oo laabasho la'aan, 12 ilaa 15 ku celis midkiiba.
Super Fitness 3: Dhameystir 3-4 qaybood oo hal-gacan ah oo doomo lubbell ah.Samee 12-15 reps per set.Samee 3-4 qaybood oo ah 12 ilaa 15 reps oo ah baraf-beeraha isla markaaba nasasho la'aan.
Arbacada: Goobta jimicsiga ugu weyn - lugaha
Super Fitness 1: Dhameystir 3 qaybood oo ah dumbbell boodboodka, 10-12 reps midkiiba.Samee 3 qaybood oo ah 10-12 barbell squats adoon nasasho lahayn.
Super Fitness 2: Buuxi 3 qaybood oo sanbabada dumbbell ah, 10-12 reps midkiiba.Samee 3 qaybood oo ah qaadista jilibka tooska ah adigoon nasasho lahayn, 10-12 ku celis kasta.
Super Fitness 3: Dhameystir 3 qaybood oo ah 10-12 koob koob.Samee 3 qaybood oo kiish-jiif ah adigoon nasasho lahayn, 10 ilaa 12 ku celis midkiiba.
Khamiis: Goobta jimicsiga ugu weyn - garbaha
Super Workout 1: Buuxi 3 qaybood oo ah wiish fidsan oo fidsan, 10 reps midkiiba.Ka dib samee 3 qaybood oo ah 10 garbaha garabka oo aan nasasho lahayn.
Super Fit 2: Buuxi 3 qaybood oo ah 10 ururinKadibna isla markiiba samee 3 qaybood oo saf ah (xajin cidhiidhi ah) oo aan nasasho lahayn, mid kasta oo 10 reps ah
Super Fitness 3: Dhameystir 3 qaybood oo garbaha dumbbell ah, 10 reps midkiiba, ka dibna 3 qaybood oo saf ah (xajin ballaaran), 10 reps midkiiba.
Jimcaha: Goobta jimicsiga ugu weyn - gacmaha
Super Fitness 1: Buuxi 3 qaybood oo ah dumbbell saddex madax ah oo fidsan, 8-10 reps midkiiba.Kadibna, adigoon nasan, samee 3 qaybood oo ah 8-10 xajin cidhiidhi ah oo kursiga keydka ah.
Super Workout 2: Dhameystir 3 qaybood oo ah 8-10 boodh dhuxul ahKa dibna samee 3 qaybood oo ah laab-laabashada gacanta dambe.Samee 8-10 reps per set.
Super Fitness 3: Dhameystir 3 qaybood oo ah 8-10 dubbbell hammer.Kadib samee 3 qaybood oo ah 8-10 reps.
Sabtida: Goobta jimicsiga ugu weyn - lugaha
Super Workout 1: Dhameystir 3 qaybood oo ah 15 laab-beelka dhinacaKadib samee 3 qaybood oo ah 15 curls barbell.
Super Fitness 2: Buuxi 3 qaybood oo ah 15 dunbbell Ruush ah.Kadib samee 3 qaybood oo ah wiish 15 V ah.
Waqtiga boostada: Jul-21-2022