IQETICSINTELLIGENT ATHLETICS

Qizlar uchun fitnes

Nozik raqam uchun dastur: dumba, oyoq, tonlangan orqa va qo'llarga e'tibor.

8 weeks 4 days/week

About this program

The "Qizlar uchun fitnes" program runs for 8 weeks, 4 training days per week, suitable for intermediate level. It includes 4 training days and 30 exercises in total.

Day 1. 1-kun: oyoqlar + dumba (orqa zanjir)

Gluteal ko'prik

Gluteal ko'prik

3 sets · 15–20 reps · rest 45 sec

Ruminiya tortish

Ruminiya tortish

4 sets · 10–12 reps · rest 75 sec

3 sets · 10–12 reps · rest 75 sec

Barbell skameykasida glute ko'prigi

Barbell skameykasida glute ko'prigi

3 sets · 12–15 reps · rest 60 sec

Mashinada oyoqni orqaga tortish

Mashinada oyoqni orqaga tortish

3 sets · 15–20 reps · rest 45 sec

Oyoq barmoqlarini ko'tarish

Oyoq barmoqlarini ko'tarish

4 sets · 15–20 reps · rest 30 sec

Giperekstensiya

Giperekstensiya

3 sets · 12–15 reps · rest 45 sec

Day 2. 2-Kun: Orqa + Biceps + Elkalar

Yuqori blokli surish

Yuqori blokli surish

4 sets · 10–12 reps · rest 60 sec

Blokning o'tirgan kamarga tortilishi

Blokning o'tirgan kamarga tortilishi

3 sets · 10–12 reps · rest 60 sec

Dumbbelllarning yon tomonlarga tebranishi

Dumbbelllarning yon tomonlarga tebranishi

3 sets · 12–15 reps · rest 45 sec

Nishabdagi dumbbell tebranishlari

Nishabdagi dumbbell tebranishlari

3 sets · 12–15 reps · rest 45 sec

Dumbbell jingalaklari

Dumbbell jingalaklari

3 sets · 10–12 reps · rest 45 sec

Skott skameykasida Barbell jingalak

Skott skameykasida Barbell jingalak

2 sets · 12–15 reps · rest 45 sec

3 sets · 45–60 reps · rest 30 sec

Day 3. 3-Kun: Oyoqlar + Dumba

4 sets · 10–12 reps · rest 75 sec

3 sets · 12–15 reps · rest 60 sec

3 sets · 15–20 reps · rest 45 sec

Mashinada oyoqlarni kengaytirish

Mashinada oyoqlarni kengaytirish

3 sets · 12–15 reps · rest 45 sec

Bir oyoq barmog'iga ko'tarilish

Bir oyoq barmog'iga ko'tarilish

4 sets · 15–20 reps · rest 30 sec

Yotgan oyoqlarni ko'tarish

Yotgan oyoqlarni ko'tarish

3 sets · 15–20 reps · rest 45 sec

Day 4. 4-Kun: Kardio + Tana + Cho'zish

Ellipsoidda yurish

Ellipsoidda yurish

1 sets · 30–30 reps ·

3 sets · 15–20 reps · rest 30 sec

Teskari burilishlar

Teskari burilishlar

3 sets · 12–15 reps · rest 30 sec

Eğimli burmalar

Eğimli burmalar

3 sets · 15–20 reps · rest 30 sec

3 sets · 45–60 reps · rest 30 sec

Quadriseps femoris cho'zilishi

Quadriseps femoris cho'zilishi

1 sets · 30–30 reps ·

Hamstring cho'zish

Hamstring cho'zish

1 sets · 30–30 reps ·

Tiz atrofi orqali dumba cho'zish

Tiz atrofi orqali dumba cho'zish

1 sets · 30–30 reps ·

Yelkalarni orqa tomonga cho'zish

Yelkalarni orqa tomonga cho'zish

1 sets · 30–30 reps ·

Vertikal qo'lni cho'zish

Vertikal qo'lni cho'zish

1 sets · 30–30 reps ·

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