30 دقیقه تمرین جهت شکل گیری اندام زنان

۳۰ دقیقه تمرین برای شکل گیری اندام بانوان با
Jenna Webb و Melanie Tillbrooke
وقت کمی دارید؟ ورزشکاران و مربی حرفه ای برنامه ای سریع ۳۰ دقیقه ای جهت شکل گیری اندام بانوان طراحی کرده اند که تمام قسمت های بدن در این حرکات درگیر هستند.
شما بعد از انجام این تمرین بسیار خوب احساس نتیجه ی عالی خواهید داشت, فقط کافی است امتحان کنید و نتیجه را ببینید. واقعاً بی نظیر است.
خلاصه تمرین :
- هدف اصلی : چربی سوزی
- سطح تمرین : متوسط
- تجهیزات مورد نیاز : دمبل, کابل, دستگاه
- مناسب برای : بانوان
توضیحات تمرین:
برای مسابقات آرنولد کلاسیک امسال Melanie Tillbrook و Jenna Webb تصمیم گرفتند که از بحران های تمرینی فاصله بگیرند که باعث بشود اندامی زیبا داشته باشند.
Jenna و Melanie جریان تمرین را با اسکات معکوس شروع کردند. سپس پرس اسکات برای تمرین هم زمان بالا تنه و پایین تنه را انتخاب کردند.
بعد از یک ست سریع با حرکت متناوب جلو بازو به سراغ دستگاه سیم کش رفتند تا زیر بغل پارویی و زیر بغل سیم کش را به صورت سوپرست بزنند. سپس با توپ سوئیسی به حرکات شکم و کمر پرداختند. در انتها دو ورزش کار تمرینات خود را با تمرین بر پهلو های خود به انتها رساندند.
برنامه تمرین
این برنامه تمرینی را بدون استراحت ۳ بار تکرار کنید.
تمرین | ست | تکرار |
---|---|---|
هاک اسکات | ۱ | ۱۲-۱۵ |
اسکات پا با دمبل | ۱ | ۱۰-۱۲ |
جلو بازو با دمبل متناوب | ۱ | ۱۰-۱۲ |
سیم کش لت از پشت | ۱ | ۱۲-۱۵ |
سیم کش لت از جلو دست باز | ۱ | ۱۲-۱۵ |
کرانچ شکم روی توپ ایروبیک | ۱ | ۱۲-۱۵ |
کشیدن پا به سمت بالا از بارفیکس | ۱ | ۱۲-۱۵ |
خم شدن به طرفین با دمبل | ۱ | ۱۲-۱۵ |
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