Che. 1
Sefubeng le Sehlopha sa Super Super
Mochine oa khatiso oa benche ea Dumbbell
Haeba boikoetliso ba hau
Boima ba dumbbell bo lekane
(Li-dumbbells tse peli li lokela ho beoa boima bonyane)
Ebe tsela ea khatiso ea benche ea dumbbell
Ebile, e loketse haholo kholo ea hau ea mesifa ea sefuba
Sehlopha sa reps tse 10 ntle le phomolo
Ho hula
Sebelisa letsoho le lelelele ho etsa ts'ebetso ena kaofela
Chin ka holim'a bara
Etsa bonnete ba hore o seke oa "nod" ka holimo
Ho tepella nako le nako
Phomola metsotso e ka bang 2 kamora koetliso
Che. 2
Sehlopha sa Leg Super
Sebaka sa Barbell
Squat e felletseng
Sehlopha se seholo ke 80% ea boima ba ho qetela
Etsa makhetlo a 10 sehlopheng ka seng
Dumbbell e eme serethe
E ka ts'oara li-dumbbells kapa li-barbells ho jara litekanyo
Pheta makhetlo a 20
Phomola metsotso e ka bang 2 kamora koetliso
Che. 3
Mahetla Super Group
Mochine oa khatiso o emeng
Emisa manonyeletso a letsoho 'me u lule u otlolohile
Tsepamisa maikutlo ho mesifa ea deltoid
Se ke oa sebelisa mokokotlo oa hau kapa o kopane
Sehlopha sa reps tse 10 ntle le phomolo
Phahamisa lehlakoreng la Dumbbell
Ho molemo o se ke oa boloka litsoeng ka likhato tse 90
Empa o otlolohile
Sekhutlo se ka bang likhato tse 120
Ke ho phahamisa lehlakoreng la letsoho lohle
Pheta makhetlo a 15
Phomola metsotso e ka bang 2 kamora koetliso
Che. 4
Arm Super Sehlopha
Supine ea letsoho la letsoho le phahameng le katoloso
Boom e shebile fatše
Ka likhama le mahetla a shebile pele, tsepamisa maikutlo ho li-triceps
Se ke oa bekha boima haholo
Ntho ea bohlokoa ke ho netefatsa boleng ba ketso
Makhetlo a 10 a sa phomole kamora ho ikoetlisa
Mokotla oa Barbell
U se ke ua sisinya 'mele oa hao haholo
Empa e ka ama boima bo boima ha ho hlokahala
Ntlha ea setsoe ke khetho e ntle
Boloka matsoho a hau haufi le 'mele oa hau, u se ke ua ea pele
U ka khutlela morao hanyane
Itloaetse lihlooho tse khutšoane haholoanyane 'me u etse hore lihlooho tse peli li be sephara
Makhetlo a 10, phomola metsotso e 2 kamora ho ikoetlisa
Che. 5
Ho matlafatsa mesifa ea mpa
Ho khumama ka mpeng
U ka e etsa bakeng sa sehlopha ka seng pele
Haeba ke ikutloa hore nka mamella
Pheta hape
Koetliso ena e ka etsoa letsatsi le leng le le leng
Ke tsela e nepahetseng ea ho fokotsa mafura le ho aha mesifa
Nako ea poso: Aug-11-2021