حرکت | تعداد |
---|---|
upper chest press with band | 3×15 |
push up with chair | 3×max |
3×15 | |
triceps extension one hand | 3×18 |
back with band bent | 3×20 |
back with band seated | 3×20 |
biceps curl with band | 3×20 |
biceps dumbbell curl | 3×15 |
حرکت | تعداد |
---|---|
lat raise with band | 4×12 |
shoulder dumbbell press + front raise with band | 4×(15+15) |
bent raise shoulder | 4×12 |
quads with band and chair | 3×20 |
standing leg abduction with band | 3×20 |
seated leg abduction with band | 3×20 |
lying leg abduction with band | 3×20 |
lying hamstring with band | 3×18 |
band kick back standing | 4×15 |
حرکت | تعداد |
---|---|
abs both legs to chest | 3×20 |
abs supine one leg ext | 3×20 |
abs twist with band | 3×50 |
هفته ای 4 روز عصر ها با برنامه های شماره یک و دو ورزش کنید. هر روز صبح ترجیحاً قبل از صبحانه 40 دقیقه پیاده روی تند با ضربان قلب بالای 100 تا 110 انجام شود