TSIS MUAJ
Chest thiab Back Super Group
Dumbbell raug tshem tawm xovxwm
Yog koj gym
Dumbbell qhov hnyav txaus
(Ib khub ntawm dumbbells yuav tsum muaj qhov hnyav tsawg kawg)
Tom qab ntawd txoj haujlwm ntawm dumbbell lub rooj ntev zaum nias
Qhov tseeb, nws zoo dua rau koj cov leeg nqaij pectoral kev loj hlob
Ib txheej ntawm 10 reps yam tsis tau so
Rub-ups
Siv qhov tuav dav dav ua ntej kom ua tag nrho cov txheej txheem
Lub puab tsaig hla lub bar
Nco ntsoov tsis txhob "nod" rau saum
Kev qaug zog txhua lub sijhawm
So so li 2 feeb tom qab kawm tiav
TSIS YOG 2
Pawg Super Pawg
Barbell zaum
Puv zaum
Cov pab pawg coob tshaj plaws yog 80% ntawm qhov hnyav tshaj
Ua tus qauv 10 zaug hauv txhua pab pawg
Dumbbell sawv pob taws nqa
Muaj peev xwm tuav dumbbells lossis barbells nqa qhov hnyav
Rov ua dua 20 zaug
So so li 2 feeb tom qab kawm tiav
TSIS YOG 3
Lub xub pwg Super Group
Sawv ntsug dumbbell xovxwm
Sawv ntsug ntawm koj lub dab teg thiab ua kom koj nraub qaum ncaj
Tsom ntsoov rau cov leeg nqaij deltoid
Tsis txhob siv koj nraub qaum lossis kab pheeb ces kaum
Ib txheej ntawm 10 reps yam tsis tau so
Dumbbell sab nqa
Koj yuav zoo dua tsis khaws koj lub luj tshib ntawm 90 degrees
Tab sis nruj dua
Lub luj tshib yog li 120 degrees
Nws yog sab nqa ntawm tag nrho caj npab
Rov ua dua 15 zaug
So so li 2 feeb tom qab kawm tiav
TSIS MUAJ. 4
Npav Super Group
Supine barbell arm flexion thiab txuas ntxiv
Lub boom yog perpendicular mus rau hauv av
Nrog lub luj tshib thiab lub xub pwg nyom tig mus rau tom ntej, tsom mus rau triceps
Tsis txhob hnyav ntau
Qhov tseem ceeb yog kom ntseeg tau tias qhov ua tau zoo
10 zaug yam tsis tau so tom qab xyaum
Barbell curl
Tsis txhob co koj lub cev ntau dhau
Tab sis nws tuaj yeem cuam tshuam hnyav hnyav thaum tsim nyog
Qhov taub ntawm lub luj tshib yog qhov kev xaiv zoo dua
Khaws koj txhais caj npab kom ze rau koj lub cev, tsis txhob txav mus tom ntej
Koj tuaj yeem txav rov qab me ntsis
Xyaum lub taub hau luv dua thiab ua rau ob lub taub hau dav dua
10 zaug, so 2 feeb tom qab xyaum ua
TSIS MUAJ
Cov leeg nqaij ntxiv dag zog
Kneeling plab ncab
Koj tuaj yeem ua nws rau txhua pab pawg ua ntej
Yog tias kuv xav tias kuv tuaj yeem ua tau
Rov ua dua
Qhov kev qhia no tuaj yeem ua tiav txhua txhua hnub
Nws yog txoj hauv kev los txo cov rog thiab tsim cov leeg nqaij
Sijhawm Tshaj Tawm: Aug-11-2021