Izindaba

UMsombuluko: Ingxenye eyinhloko yokuzivocavoca - isifuba

Qedela amasethi amathathu okuqina okuphezulu.

I-Super Fitness 1: Qedela amasethi angu-3 ezinyoni ze-oblique dumbbell ezingenhla, ama-8-10 reps isethi ngayinye.Yenza amasethi amathathu we-8-10 reps we-bench press ngaphandle kwekhefu.

I-Super Workout 2: Qedela amasethi ama-3 wokuphindaphinda okungu-10-12 ebhentshini le-dumbbell lesandla esisodwa, bese wenza ngokushesha amasethi ama-3 we-10-12 reps ebhentshini le-barbell ngaphandle kokuphumula.

I-Super Workout 3: Qedela amasethi angu-3 we-8-10 dumbbell pulls, bese wenza ngokushesha amasethi angu-3 we-8-10 ye-downlean press press ngaphandle kwekhefu, isethi ngayinye ye-8-10.

ULwesibili: Ingxenye eyinhloko yokuzivocavoca - emuva

I-Super Fitness 1: Gcwalisa imigqa yokugoba ye-dumbbell engu-3-4, ama-reps angu-12-15 isethi ngayinye.Yenza amasethi ama-3 kuya kwangu-4 okuphindaphinda okungu-12 kuye kwayi-15 ngaphandle kwekhefu.

Super Fitness 2: Qedela amasethi angu-3-4 we-dumbbell hunches, 12-15 reps isethi ngayinye.Yenza amasethi ama-3 kuya kwangu-4 we-barbell bend ngaphandle kokuphumula, izikhathi ezingu-12 kuya kwezingu-15 ngalinye.

Super Fitness 3: Qedela amasethi angu-3-4 wokugwedla kwe-dumbbell yesandla esisodwa.Yenza izikhathi ezingu-12-15 isethi ngayinye.Yenza 3-4 amasethi 12 kuya 15 reps of barbell overpull ngokushesha ngaphandle kwekhefu.

NgoLwesithathu: Indawo yokuzivocavoca eyinhloko - imilenze

I-Super Fitness 1: Qedela amasethi angu-3 we-dumbbell squat jump, 10-12 reps ngayinye.Yenza amasethi ama-3 we-barbell squats engu-10-12 ngaphandle kokuphumula.

Super Fitness 2: Qedela amasethi ama-3 wamaphaphu e-dumbbell, 10-12 reps ngalinye.Yenza amasethi ama-3 we-deadlift yamadolo aqondile ngaphandle kokuphumula, ama-reps angu-10-12 ngalinye.

Super Fitness 3: Qedela amasethi angu-3 we-10-12 goblet squats.Yenza amasethi ama-3 we-knapsack squats ngaphandle kwekhefu, izikhathi ezingu-10 kuya kwezingu-12 ngalinye.

ULwesine: Indawo yokuzivocavoca eyinhloko - amahlombe

I-Super Workout 1: Qedela amasethi angu-3 wokuma kwe-dumbbell flat lifts, ama-reps angu-10 ngalinye.Bese wenza amasethi ama-3 wezici eziyishumi zamahlombe ngaphandle kokuphumula.

I-Super Fit 2: Qedela amasethi angu-3 wemali eyi-10.Khona-ke yenza ngokushesha amasethi ama-3 omugqa wokuma (ukubamba okuncane) ngaphandle kokuphumula, isethi ngayinye yokuphindaphinda okungu-10.

I-Super Fitness 3: Qedela amasethi angu-3 we-dumbbell shrugs, ama-reps angu-10 ngalinye, bese kuba amasethi ama-3 omugqa wokuma (ukubamba okubanzi), ama-reps angu-10 ngalinye.

NgoLwesihlanu: Indawo yokuzivocavoca esemqoka - izandla

I-Super Fitness 1: Qedela amasethi ama-3 wama-dumbbell ama-head stretches amathathu, ama-8-10 reps ngalinye.Ngemuva kwalokho, ngaphandle kokuphumula, yenza amasethi ama-3 wemishini yokunyathelisa yebhentshi engu-8-10 emincane.

I-Super Workout 2: Qedela amasethi angu-3 we-8-10 slant board dumbbell bend.Bese wenza amasethi ama-3 we-barbell backhand bend.Yenza izikhathi ezingu-8-10 isethi ngayinye.

I-Super Fitness 3: Qedela amasethi angu-3 okugoba isando se-dumbbell engu-8-10.Bese wenza amasethi ama-3 we-8-10 reps.

NgoMgqibelo: Indawo yokuzivocavoca eyinhloko - imilenze

I-Super Workout 1: Qedela amasethi angu-3 we-15 dumbbell side bend.Bese wenza amasethi ama-3 wama-barbell curls angu-15.

Super Fitness 2: Qedela amasethi angu-3 we-15 dumbbell Russian spins.Bese wenza amasethi ama-3 wamakheshi angu-15 V.