Muvhuro: Chikamu chikuru chekurovedza muviri - chifuva
Pedzisa matatu matatu eSuper fitness.
Super Fitness 1: Zadzisa 3 seti dzepamusoro oblique dumbbell shiri, 8-10 reps paseti.Ita matatu matatu e8-10 reps yebhenji press pasina kuzorora.
Super Workout 2: Zadzisa 3 seti dze10-12 reps pane imwe-ruoko dumbbell bench press, wobva waita 3 seti dze10-12 reps pabarbell bench press usina kuzorora.
Super Workout 3: Zadzisa 3 seti dze8-10 dumbbell inodhonza, wobva waita 3 seti ye8-10 downlean mabhenji madhishi pasina kuzorora, yega yega ye8-10.
Chipiri: Chikamu chikuru chekurovedza muviri - kumashure
Super Fitness 1: Zadzisa 3-4 dumbbell bend mitsara, 12-15 reps paseti.Ita 3 kusvika ku4 seti ye12 kusvika ku15 reps pasina kuzorora.
Super Fitness 2: Zadzisa 3-4 seti ye dumbbell hunches, 12-15 reps paseti.Ita 3 kusvika ku 4 seti yebarbell bends pasina kuzorora, 12 kusvika ku15 reps imwe neimwe.
Super Fitness 3: Zadzisa 3-4 seti yerumwe ruoko dumbbell rowing.Ita 12-15 reps pane imwe seti.Ita 3-4 seti ye12 kusvika ku15 reps yebarbell overpull nekukurumidza pasina kuzorora.
Chitatu: Nzvimbo huru yekurovedza muviri - makumbo
Super Fitness 1: Zadzisa 3 seti dze dumbbell squat kusvetuka, 10-12 reps imwe neimwe.Ita 3 seti ye10-12 barbell squats pasina kuzorora.
Super Fitness 2: Zadzisa 3 seti ye dumbbell lunges, 10-12 reps imwe neimwe.Ita 3 seti yemabvi akatwasuka akafa pasina kuzorora, 10-12 reps imwe neimwe.
Super Fitness 3: Zadzisa 3 seti dze10-12 goblet squats.Ita 3 seti dzeknapsack squats pasina kuzorora, gumi kusvika gumi reps imwe neimwe.
China: Nzvimbo huru yekurovedza muviri - mafudzi
Super Workout 1: Zadzisa 3 seti yekumira dumbbell flat inosimudza, gumi reps imwe neimwe.Zvadaro ita 3 seti dzegumi dzemapfudzi epafudzi pasina kuzorora.
Super Fit 2: Zadzisa 3 seti dzegumi grosses.Wobva wangoita maseti matatu emutsara wakamira (yakamanikana kubata) pasina kuzorora, imwe neimwe seti yegumi reps.
Super Fitness 3: Zadzisa 3 seti dze dumbbell shrugs, gumi reps imwe neimwe, ipapo 3 seti dzemitsetse yakamira (yakafara grip), gumi reps imwe neimwe.
Chishanu: Nzvimbo huru yekurovedza muviri - maoko
Super Fitness 1: Zadzisa 3 seti yekumira dumbbell mitatu-musoro yakatambanudzwa, 8-10 reps imwe neimwe.Zvadaro, pasina kuzorora, ita 3 seti dze8-10 dzakatetepa mabhenji ekutsikirira.
Super Workout 2: Zadzisa 3 seti dze8-10 slant board dumbbell bends.Wobva waita 3 seti dzebarbell backhand bends.Ita 8-10 reps pane imwe neimwe.
Super Fitness 3: Zadzisa 3 seti dze8-10 dumbbell sando inobhenda.Wobva waita 3 seti dze8-10 reps.
Mugovera: Nzvimbo huru yekurovedza muviri - makumbo
Super Workout 1: Zadzisa 3 seti yegumi neshanu dumbbell side bend.Wobva waita 3 seti ye15 barbell curls.
Super Fitness 2: Zadzisa 3 seti dze15 dumbbell Russian spins.Wobva waita 3 seti ye15 V inosimudza.
Nguva yekutumira: Jul-21-2022