Og'irlikni yo'qotish va ohang
Yog ' yoqish va mushaklarning ohangini yaxshilash uchun qisqa dam olish bilan intensiv mashg'ulotlar.
8 haftalar
4 haftada kunlar
Dastur haqida
The "Og'irlikni yo'qotish va ohang" program runs for 8 weeks, 4 training days per week, suitable for yangi boshlanuvchilar. It includes 4 training days and 28 exercises in total.
Kun 1. 1-kun: tananing yuqori qismi (dumaloq)
Yuqori blokli surish
Krossover
O'rta tutqich bilan tortish
Push-uplar
Dumbbelllarning yon tomonlarga tebranishi
Nishabdagi dumbbell tebranishlari
Ellipsoidda yurish
Kun 2. 2-kun: tananing pastki qismi (dumaloq)
Goblet Squats
Ruminiya tortish
Dumbbell o'pkalari
Yon o'pkalar
Barbell skameykasida glute ko'prigi
Gluteal ko'prik
Yugurish yo'lagi
Kun 3. 3-kun: kardio intervallari
Ellipsoidda yurish
Mahi Giray
Push-uplar
Dumbbell o'pkalari
Siqilish
Yugurish
Kun 4. 4-Kun: FullBody (Supersets)
Oyoq platformasi pressi
Blokning o'tirgan kamarga tortilishi
O'tirgan dumbbell pressi
Dumbbell jingalaklari
Blokdagi qo'llarni kengaytirish
Siqilish
Mahi Giray
Yugurish