Сайнуу хøøpxøн хvмvvc минь! Энэ
долоо хоногт IFBB pro болон алдартай фитнесс моделиудын хøлний прогрпммыг санаа
øгøх vvднээс оруулж байна. Хөлний программ, зөвлөгөө гэж хэлж болно. Моделиуд
ер нь нэг программд баригдаад тэрнийгээ л үргэлж хийгээд байдаггүй. Хэрэгтэй
үед нь өөрчилж, нэмэлт/хасалт оруулдаг. Та нар ч бас хэрэгтэй гэвэл зохицуулалт
хийгээрэй. Хэрэв нэрийг нь мэдэхгүй, яаж хийхийг нь мэдэхгүй бол дээрх нэрийг
Гүүгл-дээд юмуу Ю-түүбдээд үзээрэй (y) Амжилт 💪🏼😘
PROGRAM 1/7
HD leg workout - Harrison Twins
Warm up superset
squat 10 reps x 4 sets
leg extension 12-15 reps x 3
sets
Superset: 10 reps x 4 sets
Squat
Leg press
Tricet:
Leg press - 30 reps x 3
sets
Hack squat - 10 reps x 3 sets
Sissy squat - 10 reps x 3
sets
Tricet: 10 reps x 4 sets
Seated Hamstring curl
Stiff legged dumbbell deadlift
Standing hamstring curl
Superset: 10 reps x 4 sets
Leg extension
Lying hamstring curl
Superset: 20 reps x 4 sets
Calf slay press
Seated calf press
PROGRAM 2/7
IFBB
Physique Pro - Steve Cook
Stiff
Legged Deadlift
3 sets
8-12
Back or
Front Squat
3 sets
12-20
Standing
Leg Curl
3
sets 10-15
Leg
Press (preformed slow)
3
sets 10-15
Lying
Leg Curl
5 drops
sets each to failure
Leg
Extensions
5
drop sets each to failure
PROGRAM
3/7
Ifbb
Bikini Pro Anna Virmajoki
5 X 15
Leg Curls
5 X 12
Squats
5 X 12
Weighted Step Ups On Bench
5 X 12
Seated Leg Curls
5 X 12
Stiff Legged Deadlifts
PROGRAM
4/7
Musclemania
Pro Ulisses Jr
Barbell
Squats
5
sets of 12-15 reps
Leg
Press
5 sets
of 12-15 reps
Calf
Raises
5 sets
of 12-15 reps
Leg
Extensions
5
sets of 12-15 reps
Lying
Leg Curls
5
sets of 12-15 reps
Stiff
Leg Deadlifts
5
sets of 12-15 reps
Seated
Calf Raises
5 sets
of 12-15 reps
Barbell
Lunges 100 Reps
PROGRAM
5/7
Fitness
Model Simeon Panda
8 Sets
of Leg Extensions
20 reps
20 reps
Dumbbell
Walking Lunges
20+ Laps of the gym
20+ Laps of the gym
4 Sets of Calf Presses on Leg Press
Superset with Raises off the wall 20 reps
4 Sets of Donkey Calf Raises
4 Sets of Donkey Calf Raises
Superset with Raises off the wall 20 reps
PROGRAM 6/7
IFBB bikini pro, Olympia 2012 champ Nathalia Melo
Leg-Curl
Butt-Blaster
4 sets
of 15 reps
Bench
Squat To Deadlift
4 sets
of 15 reps
Bosu Ball Sumo Squat
4 sets
of 15 reps
Bench
Step Up
4 sets
of 20 reps
Dumbbell
Pull-Through
4 sets
of 20 reps
PROGRAM
7/7
Ifbb
bikini pro, 10 time pro contest champ Amanda Latona
Leg
press (feet together)
10reps
x 3 sets
Smith
machine lunge
10 reps
x 3 sets
Butt
blaster (each leg)
15 reps
x 3 sets
One
legged cable kickback
15
reps x 3 sets
Thigh
abductor
12 reps
x 3 sets
Snuu? enentei tosteigeer gedes, ogzognii programm oruulj boloh uu? Anhlan sonirhogch bolohoor cardio hiichiheed dasgalaa haanaas ehlehee medehgui yumaa.
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