NO.1
Chest uye Kudzoka Super Boka
Kana yako gym
Dumbbell uremu hwakakwana
(Iwo maviri eanogumburisa anofanira kuve akareruka)
Ipapo iyo trajectory ye dumbbell bhenji yekudhinda
Muchokwadi, zvinonyanya kukodzera yako pectoral mhasuru kukura
Seti ye gumi reps isina zororo
Dhonza-kumusoro
Shandisa ruoko rwakakura rwemberi kuti uite maitiro ese
Chin pamusoro pebhawa
Ive neshuwa yekuti usa "nod" kumusoro
Kuneta nguva dzese
Zorora kwemaminetsi maviri mushure mekudzidziswa
NO.2
Gumbo Super Boka
Barbell squat
Yakazara squat
Boka rakakura kwazvo i80% yehuremu hwekupedzisira
Ita zviyero gumi nguva muboka rega rega
Dumbbell akamira chitsitsinho kusimudza
Inogona kubata dumbbells kana mabhero ekutakura huremu
Dzokorora ka20
Zorora kwemaminetsi maviri mushure mekudzidziswa
NO.3
Papfudzi Super Boka
Yakamira dumbbell yekudhinda
Simudza maoko ako uye chengetedza musana wako wakatwasuka
Tarisa pane iyo deltoid mhasuru
Usashandise musana wako kana diagonally
Seti ye gumi reps isina zororo
Dumbbell parutivi kusimudza
Zvirinani usachengetedze magokora ako pamadhigirii makumi mapfumbamwe
Asi wakananga
Iyo yegokora kona ingangoita zana nemakumi maviri emadhigirii
Ndiko kusimudza kwerutivi kweruoko rwese
Dzokorora ka15
Zorora kwemaminetsi maviri mushure mekudzidziswa
NO.4
Arm Super Boka
Supine barbell ruoko ruoko uye kuwedzera
Iyo boom yakatarisa pasi
Nemagokora nemapfudzi akatarisana kumberi, tarisa pamatanho
Usarema zvakanyanya
Chinokosha ndechekuona mhando yechiito
10 times pasina zororo mushure mekudzidzira
Barbell curl
Usazununguse muviri wako zvakanyanya
Asi inogona kukanganisa huremu hunorema kana zvichidikanwa
Iyo tip yegokora sarudzo iri nani
Chengetedza maoko ako padyo nemuviri wako, usafambire mberi
Unogona kudzokera shure zvishoma
Dzidzira misoro mipfupi uye ita kuti misoro miviri iwedzere
Kagumi, zorora kwemaminetsi maviri mushure mekudzidzira
NO.5
Abdominal mhasuru inosimbisa
Kupfugama mudumbu kutambanudza
Unogona kuzviita weboka rega rega kutanga
Kana ndikanzwa kuti ndinogona kuzvitsungirira
Dzokorora zvakare
Kudzidziswa uku kunogona kuitwa mazuva ese
Iyo ndiyo nzira kwayo yekudzora mafuta uye kuvaka mhasuru
Post nguva: Aug-11-2021