Mantaha: Karolo e ka sehloohong ea boikoetliso - sefuba
Tlatsa lihlopha tse tharo tsa Super fitness.
Super Fitness 1: Tlatsa lihlopha tse 3 tsa linonyana tse holimo tsa oblique dumbbell, 8-10 reps ka sete.Etsa lihlopha tse tharo tsa 8-10 reps ea mochine oa khatiso ntle le khefu.
Super Workout 2: Tlatsa lihlopha tse 3 tsa 10-12 reps mochineng oa khatiso oa benche ea letsoho le le leng, ebe hang-hang u etsa lihlopha tse 3 tsa 10-12 reps mochineng oa khatiso oa benche ntle le ho phomola.
Super Workout 3: Tlatsa lihlopha tse 3 tsa li-dumbbell tse 8-10, ebe hang-hang u etsa lihlopha tse 3 tsa likhatiso tsa benche tse 8-10 ntle le khefu, sehlopha ka seng sa 8-10.
Labobeli: Karolo e ka sehloohong ea boikoetliso - morao
Super Fitness 1: Qetella mela e 3-4 ea dumbbell, 12-15 reps ka sete.Etsa lihlopha tse 3 ho isa ho tse 4 tsa 12 ho isa ho 15 reps ntle le khefu.
Super Fitness 2: Tlatsa lihlopha tse 3-4 tsa li-dumbbell hunches, 12-15 reps ka sete.Etsa lihlopha tse 3 ho isa ho tse 4 tsa barbell bends ntle le ho phomola, 12 ho isa ho 15 reps ka 'ngoe.
Super Fitness 3: Tlatsa lihlopha tse 3-4 tsa ho roka ha dumbbell ka letsoho le le leng.Etsa 12-15 reps ka sete.Etsa 3-4 lihlopha tsa 12 ho isa ho 15 reps ea barbell overpull hang-hang ntle le khefu.
Laboraro: Sebaka se seholo sa boikoetliso - maoto
Super Fitness 1: Tlatsa lihlopha tse 3 tsa dumbbell squat jumps, 10-12 reps e 'ngoe le e 'ngoe.Etsa lihlopha tse 3 tsa 10-12 barbell squats ntle le ho phomola.
Super Fitness 2: Tlatsa lihlopha tse 3 tsa dumbbell lunges, 10-12 reps e 'ngoe le e 'ngoe.Etsa lihlopha tse 3 tsa ho phahamisa lengole le otlolohileng ntle le ho phomola, makhetlo a 10-12 ka 'ngoe.
Super Fitness 3: Tlatsa lihlopha tse 3 tsa 10-12 goblet squats.Etsa lihlopha tse 3 tsa li-squats tsa knapsack ntle le khefu, makhetlo a 10 ho isa ho a 12 ho e 'ngoe le e 'ngoe.
Labone: Sebaka se seholo sa boikoetliso - mahetleng
Super Workout 1: Qetella li-sete tse 3 tsa li-dumbbell tse emeng, li-reps tse 10 e 'ngoe le e 'ngoe.Ebe u etsa lihlopha tse 3 tsa likhatiso tse 10 tsa mahetla ntle le khefu.
Super Fit 2: Tlatsa lihlopha tse 3 tsa li-grosses tse 10.Ebe hang-hang etsa lihlopha tse 3 tsa mela e emeng (ho tšoara moqotetsane) ntle le ho phomola, sehlopha ka seng sa 10 reps.
Super Fitness 3: Tlatsa lihlopha tse 3 tsa li-dumbbell shrugs, 10 reps e 'ngoe le e' ngoe, ebe lihlopha tse 3 tsa mela e emeng (ho tšoara ka bophara), 10 reps e 'ngoe le e 'ngoe.
Labohlano: Sebaka sa mantlha sa boikoetliso - matsoho
Super Fitness 1: Tlatsa lihlopha tse 3 tsa li-dumbbell tse emeng lihlooho tse tharo, 8-10 reps ka 'ngoe.Ebe, ntle le ho phomola, etsa lihlopha tse 3 tsa likhatiso tsa benche tse 8-10 tse moqotetsane.
Super Workout 2: Tlatsa lihlopha tse 3 tsa 8-10 slant board dumbbell board.Ebe u etsa lihlopha tse 3 tsa barbell backhand bends.Etsa 8-10 reps ka sete.
Super Fitness 3: Tlatsa lihlopha tse 3 tsa 8-10 dumbbell hamore bends.Ebe u etsa lihlopha tse 3 tsa 8-10 reps.
Moqebelo: Sebaka se seholo sa boikoetliso - maoto
Super Workout 1: Tlatsa lihlopha tse 3 tsa li-dumbbell tse 15 tsa mahlakoreng.Ebe u etsa lihlopha tse 3 tsa li-curls tse 15.
Super Fitness 2: Tlatsa lihlopha tse 3 tsa li-spins tse 15 tsa li-dumbbell tsa Russia.Ebe u etsa lihlopha tse 3 tsa 15 V lifts.
Nako ea poso: Jul-21-2022