これら3つのスーパーセットは、同じ筋肉を異なる方法で刺激し、究極のフィットネスとカロリー燃焼を実現します。各スーパーセットで両方のエクササイズを6回繰り返し、動きの間に休憩を入れないでください。各スーパーセットを完了したら、次のスーパーセットに進む前に2分間休憩してください。
スーパーセット 1: プライオメトリック プレスアップ標準的な腕立て伏せの姿勢をとり、両手を肩の真下に置きます。体をまっすぐに保ったまま、床まで体を下ろします。両手が床から離れるほどの力で爆発的に押し上げます。着地したらすぐに次の繰り返しに移ります。
ダンベルベンチプレスベンチに仰向けに寝て、重いダンベルを 1 組持ち、両腕を胸の上に伸ばし、手のひらを足に向けます。ダンベルをゆっくりと胸の外側まで下ろします。一時停止してから、ゆっくりと開始位置まで押し戻します。
スーパーセット2
爆発的なステップアップ右足をステップの上に置き、左足を床に平らに置いて立ちます。上半身をまっすぐに保ち、ベンチから力強く押し出して空中に飛び上がります。左足がベンチに、右足が床に着地するように足を動かします。
片側につき6回ずつ繰り返します。
ダンベルステップアップダンベルを体の横に持ち、手のひらを内側に向けて、ベンチを前にして立ちます。右足をベンチに置きます。左足をベンチから垂らした状態でステップアップし、その後、元の位置に戻ります。反対の足でも同じ動作を繰り返します。
これで 1 回です。あと 5 回繰り返します。
スーパーセット3
Vアップ床に横になり、脚をまっすぐ伸ばし、腕を頭の後ろに伸ばします。腹筋を収縮させて、脚を自分の方に引き寄せながら、胴体と腕を床から持ち上げます。動きの頂点でつま先に触れ（可能であれば）、開始位置に戻ります。
バランスボール腹筋運動バランスボールの上に仰向けになり、腰から肩甲骨まで支えてもらいます。両手でダンベルを胸に当てます。腹筋に力を入れて体を丸め、まっすぐになる直前で止めます。ゆっくりと開始位置まで体を下ろします。
したがって、4 週目に入ると、私はやる気満々で、新たに取得したトレーニング スケジュールを武器に、すぐに元の状態に戻るつもりです。
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