Zomwe zimagwiritsidwa ntchito mobwerezabwereza m'magulu, kuwotcha mafuta ndi mawonekedwe nthawi yomweyo

NO.1
Chifuwa ndi Kubwerera Super Gulu

Makina osindikizira a benchi ya Dumbbell

Ngati masewera olimbitsa thupi
Kulemera kwa dumbbell ndikwanira
(Ma dumbbells awiri ayenera kukhala ochepa)
Kenako kutsitsa kwa dumbbell benchi atolankhani
M'malo mwake, ndioyenera kwambiri kukula kwa minofu yanu
Gulu la ma reps 10 osapuma
Kukoka

Gwiritsani ntchito mwamphamvu kuti muchite izi
Chin pamwamba pa bar
Onetsetsani kuti "musagwedezeke" pamwamba
Kutopa nthawi iliyonse
Pumulani kwa mphindi ziwiri mutaphunzitsidwa

NO.2
Mwendo Super Gulu
Mzere wa Barbell

Squat wathunthu
Gulu lalikulu kwambiri ndi 80% yolemera kwambiri
Chitani zolingana ka 10 pagulu lililonse
Dumbbell atayimirira chidendene

Amatha kugwira ma dumbbells kapena ma barbells kuti anyamule zolemera
Bwerezani nthawi 20
Pumulani kwa mphindi ziwiri mutaphunzitsidwa

NO. 3
Paphewa Super Gulu

Atayimirira dumbbell atolankhani

Imani manja anu kumbuyo kwanu molunjika
Ganizirani za minofu ya deltoid
Musagwiritse ntchito nsana wanu kapena mozungulira
Gulu la ma reps 10 osapuma
Kukweza mbali ya Dumbbell

Kulibwino musasungire zigoli zanu pamadigiri 90
Koma molunjika
Mbali ya chigongono ndi pafupifupi madigiri 120
Ndikutukula kwa mkono wonse
Bwerezani nthawi 15
Pumulani kwa mphindi ziwiri mutaphunzitsidwa

NO. 4
Arm Super Gulu

Kutambasula kwa mkono wa barbell ndikukula

Kukula kwake kumangoyang'ana pansi
Ndi zigongono ndi mapewa akuyang'ana kutsogolo, yang'anani pa triceps
Osamalemera kwambiri
Chofunika ndikuwonetsetsa kuti zomwe achitazo ndizabwino
Nthawi 10 osapuma mutachita
Mzere wa barbell

Osamagwedeza thupi lanu kwambiri
Koma zimatha kukhudza kulemera kwakukulu pakafunika kutero
Nsonga ya chigongono ndi chisankho chabwino
Ikani mikono yanu pafupi ndi thupi lanu, musapite patsogolo
Mutha kubwerera pang'ono
Yesetsani mitu yayifupi kwambiri ndikupangitsa mitu iwiri kufutukuka
Nthawi 10, mupumule kwa mphindi 2 mutatha kuchita

NO.5
Kulimbitsa minofu m'mimba
Kugwada m'mimba kutambasula

Mutha kuzichita pagulu lililonse poyamba
Ngati ndimva kuti ndikhoza kupirira
Bwerezani kachiwiri
Maphunzirowa atha kuchitika tsiku lililonse
Ndi njira yoyenera yochepetsera mafuta ndikumanga minofu