Senaman

Mula Senaman

45 m

Dumbbell +

Quadriceps +

592 kcal

Lower Body Destroyer A

Latihan ini adalah sebahagian daripada pelan ini:

3-Day 45-Min Gym Beginner Program

18 Latihan

6 Minggu

Warmup

Strength #1

Strength #2

Hypertrophy #1

Hypertrophy #2

Finisher #1

Finisher #2

Warmup

Cat Cow Pose (Bitilasana)

20 sMasaTiada peralatan

Rehat

15 s

Child's Pose (Balasana)

20 sMasaTiada peralatan

Rehat

15 s

Hip Flexor Stretch

Left Side

20 sMasaTiada peralatan

Rehat

15 s

Hip Flexor Stretch

Right Side

20 sMasaTiada peralatan

Rehat

15 s

Squat

15UlanganTiada peralatan

Rehat

30 s

Squat

15UlanganTiada peralatan

Rehat

30 s

Barbell Squat

Lightweight warmup

15Ulangan10 lbs

Rehat

30 s

Barbell Squat

Lightweight warmup

15Ulangan10 lbs

Rehat

1 m

Tambah Senaman

Kongsi

Mula Latihan