NO.1
Chest da Baya Super Group
Idan dakin motsa jiki
Nauyin dumbbell ya isa
(Biyu na dumbbells yakamata a auna nauyi)
Sa'an nan yanayin yanayin dumbbell benci latsa
A zahiri, ya fi dacewa da ci gaban tsokar ku
Saitin 10 reps ba tare da hutu ba
Ja-up
Yi amfani da riko da hannun dama don yin dukkan aikin
Chin kan mashaya
Tabbatar cewa kada ku "yi nod" a saman
Gajiya a kowane lokaci
Ka huta na kusan mintuna 2 bayan horo
NO.2
Kungiyar Super Leg
Barbell ya tsuguna
Cikakken tsugune
Mafi girman rukuni shine 80% na mafi girman nauyi
Yi daidaitattun sau 10 a cikin kowane rukuni
Dumbbell tsaye diddige ɗagawa
Zai iya riƙe dumbbells ko barbells don ɗaukar nauyi
Maimaita sau 20
Ka huta na kusan mintuna 2 bayan horo
NO. 3
Kafar Super Group
A tsaye dumbbell danna
Tsaya wuyan hannunka kuma ka ɗaga bayan ka
Mayar da hankali akan tsokar deltoid
Kada ku yi amfani da baya ko diagonally
Saitin 10 reps ba tare da hutu ba
Dumbbell gefen ɗagawa
Zai fi kyau kada ku riƙe gwiwarku a digiri 90
Amma madaidaiciya
Hannun gwiwar hannu yana kusan digiri 120
Yana daga gefen hannun duka
Maimaita sau 15
Ka huta na kusan mintuna 2 bayan horo
NO.4
Arm Super Group
Ƙarfafawa da ƙara ƙarfin hannu
Albarku yana tsaye a ƙasa
Tare da gwiwar hannu da kafadu suna fuskantar gaba, mai da hankali kan triceps
Kada ku yi nauyi da yawa
Makullin shine tabbatar da ingancin aikin
Sau 10 ba tare da hutu ba bayan aikin
Barbell curl
Kada ku girgiza jikinku da yawa
Amma yana iya tasiri nauyi mai nauyi idan ya cancanta
Ƙarfin gwiwar hannu shine mafi kyawun zaɓi
Tsaya hannunka kusa da jikinka, kar ka ci gaba
Kuna iya komawa baya kaɗan
Yi ƙarin gajerun kawuna kuma ku faɗaɗa kawunan biyu
Sau 10, huta na mintuna 2 bayan yin aiki
NO. 5
Ƙarfafa tsokar ciki
Durƙusawa na ciki
Zaku iya yin shi ga kowane rukuni da farko
Idan na ji zan iya jurewa
Maimaita kuma
Ana iya yin wannan horon kowace rana
Hanya ce madaidaiciya don rage kitse da gina tsoka
Lokacin aikawa: Aug-11-2021