Pump It Up
Phephetso ea 'mele e ka holimo ke mokhoa o matla oa ho ikoetlisa o reretsoeng ho fokotsa mesifa ea sefuba , morao , mahetleng, biceps le triceps ka litsela tse ncha.
Bakeng sa sehlopha se seng le se seng sa mesifa, o tla etsa litlhahlobo tse tharo tse fapaneng tse entsoeng ka morao. Joale o tla phomola sehlopha seo sa mesifa ka ho etsa setlhophiso sa sehlopha se fapaneng sa mesifa, e leng se etsang hore sena se tsoele pele ka potlako, se sebetse ka matla.
Litlhokomelo
Etsa ngaka ea hau pele u leka ho ikoetlisa haeba u na le likotsi leha e le life, maloetse kapa maemo a mang.
Thepa e hlokahalang
Li-dumbbells tse fapaneng tse ngata, li-barbell, bolo ea boikoetliso, le mohato kapa benche.
Joang
- Hlahloba ka metsotso e 5-10 ka li-cardio kapa likhahla tse khanyang tsa liketso tse ka tlase
- Etsa li-exercises ka tatellano e 'ngoe le e' ngoe ka mor'a e 'ngoe ka ho phomola hanyenyane kapa ho se na phomolo pakeng tsa eona.
- Sebelisa boima bo lekaneng kapa ho hanyetsa e le hore u KA KHETHA feela phethang palo e khothalletsoang ea ho khutlela morao
- Etsa mofuta o mong oa khetho e 'ngoe le e' ngoe e behiloeng bakeng sa ho ikoetlisa nako e khutšoanyane, kapa u phete nako e telele ea ho ikoetlisa
Tri-Beha 1 - Pushups
Ka mangole kapa menoana, etsa pushups tse 16.
Y Khatello ea Sefuba
Thetsa ka bencheng 'me u tšoare litekanyo tse boima bo boima bo nang le likhama tse bolileng. Etsa liphaka ebe o hatella litekanyo le ho tsoa ka lehlakoreng le leng. Tlisa litekanyo hammoho holim'a sefuba, theoha le ho pheta-pheta li-12 hape.
Lintsintsi le Litlhaku Tse Phahameng
Thetsa ka bencheng 'me u tšoare litekanyo tse boima bo boima holim'a sefuba.
- Fokotsa matsoho ho ea mahetleng, o khabisa hanyenyane.
- Tlisa litebelisoa morao, empa ka lehlakoreng le tlaase e le hore litekanyo li phahametse letheka.
- Fokotsa litekanyo tse theohelang ka fofa.
- Ebe u ba khutlisa holim'a sefuba.
Tsoela pele ho fetola fofa e tloaelehileng le fofa e tlaase bakeng sa li-12 hape.
Tri-Beha 2 - Li-Curls tsa Hammer tse nang le Power Squat
Tšoara lisebelisoa matsohong ka bobeli mme u li khutlisetse morao hanyenyane, u matlafatse litepisi ho ea ka katleho ea hamore ha u ntse u senya ka tlaase kamoo u ka khonang. Ema ha u ntse u theola litekanyo 'me u pheta-pheta li-12 hape.
Barbell Curls
Tšoara barbell e boima ka matsoho a mahetla ka bophara. Tlanya li-biceps ho pata boima bo lehetleng, u boloke lihlopha tse otlolohileng. Fela fatše mme u phete hape ka li-12 hape.
Likhola tsa Maiketsetso
Lula setulong kapa bencheng 'me u nke boima bo boima ka letsohong le letšehali, setsoe se kenngoa ka hare ka lehlakoreng le letšehali. Qetella bicep ho hula boima ho lehetleng. Fela fatše mme o pheta-pheta tse 12 pele u fetola mahlakoreng.
Phomola metsotsoana e 30-60 'me u boele u behe Tri-Beha 1 le Tri-Set 2 kapa u fetele pele ho Tri-Set e latelang.
Tri-Beha 3 - Barbell Row
Tšoara lipilisi ka pel'a maotla, thula pele ho hoo e ka bang likhato tse 45 (khutlela ka holimo) ebe u penya ka morao ho hula li-barbell ho ea ka botoneng ba mpa. Lokolla le ho pheta-pheta li-12 hape.
Ntoa e le 'ngoe
Beha leoto le letšehali mohato kapa ka lengole ka bencheng ea boima.
Tšehetsa 'mele ka letsoho le letšehali ha u ntse u e-na le boima bo boima ka letsohong le letona, u leketlisa boima bo eang fatše.
Finyella ka morao ho hula sekoahelo ka mokokotlo oa ho roka ho fihlela o lekana le torso. Fela fatše mme u phete hape ka 12, ebe u fetola mahlakoreng.
Khutla Lintsintsi
Tšoara li-dumbbells tsa bohareng le boima 'me u qale ho lula fatše, u khumame ka matsoho a lutse fatše le litekanyo tlas'a mangole. Phahamisa matsoho mahlakoreng, ho fihlela mahetleng, ho penya maqhubu a mahetla hammoho. Fela fatše mme u phete hape ka li-12 hape.
Tri-Beha 4 - Sehlooho sa Barbell Press
Tšoara pele ho lipeipi ka matsoho ka matsoho ho feta mahetleng. Koola likhahla, ho theola bar ho ea ka leihlo la mahlo. Tšoaea ebe u pheta hape ka li-12 hape.
Row e nepahetseng
Tšoara pele ho lipeipi ka matsoho ka matsoho ho feta mahetleng. Koola likhahla, ho theola bar ho ea ka leihlo la mahlo. Tšoaea ebe u pheta hape ka li-12 hape.
E-ba le mekhoa e metle ea ho hlahisa hamorao
Thetsa lehlakoreng la hao le letšehali u phomola bolo, u robala fatše fatše bakeng sa tšehetso le leoto le letona ka ho toba. Ho tšoara boima bo lekaneng ka letsohong le letšehali, phahamisa letsoho ho ea mahetleng, u boloke setlolo se otlolohile hanyenyane 'me letsoho le otlolohe. Fela fatše mme o pheta-pheta tse 12 pele u fetola mahlakoreng.
Phomola metsotsoana e 30-60 'me u boele u behe Tri-Set 3 le Tri-Set 4 kapa u fetele pele ho setlhophiso se latelang.
Tri-Beha 5 Crushers tsa Ts'oaetso
Robala fatše, u tšoere barbell ka ho toba, matsoho a mahetla-bophara bo arohane. Koola likhahla, u theola boima bo liphatleng. Tšoaea ebe u pheta hape ka li-12 hape.
Triceps Extensions
Lula ka bolo kapa molula-setulo 'me u tšoare sekoti se boima matsohong a mabeli ka matsoho a fetiselitsoeng ka holimo, likhahla haufi le litsebe, matsoho a otlolohileng.
Koola likhahla mme butle-butle fokotsa boima ka mor'a hao ho fihlela liluma li le likhato tse 90 - boloka likhahla le ho le haufi le litsebe.
Kopano ea marang-rang le ho otlolla lihlopha ho qala. Khuta hape bakeng sa li-12 hape.
Li-dips
Lula setulong kapa bencheng le ho leka-lekanya matsohong a hao, u fallela ka morao ka pel'a mohato o otlolohileng ka maoto. Koola likhahla le tlaase, u boloke mahetla fatše ho fihlela likotlolo li le likhato tse 90. Khuta hape bakeng sa li-12 hape.
Tri-Set 6 Ball Exchange
Roala holim'a bethe 'me u behe bolo pakeng tsa maoto. Fokotsa matsoho le maoto ka tlase kamoo u ka khonang ntle le ho koala morao, ebe u li khutlisetsa bohareng, u nka bolo e matsohong. Fokotsa matsoho le maoto fatše hape 'me u tsoele pele, ho fapanyetsana pakeng pakeng tsa matsoho le maoto bakeng sa ho khutlela ho 12.
Ho senya Ball
Thetsa le bolo phomolo ka tlase ho bohareng / tlaase morao le ho beha matsoho ka mor'a hlooho kapa ka mosebela sefubeng. Tlanyetsa abs abs ho phahamisa maqhubu a hao ka bolo, u hule ka tlas'a leqhoa la hau ho ea fihla lethekeng la hao. Fela fatše mme u phete hape ka li-12 hape.
Plank
Kenang ka sethala sa mapolanka, ka mahlaseli le mangole kapa menoana le ho tšoara metsotsoana e 30.
Phomola metsotsoana e 30-60 'me u pheta-u-behe 5 u be u behe 6 kapa u qetile!