Tak sempat aku nak up entri pasal shoulder workout ni. Minggu ni sibuk dengan outstation bersawang sekejap blog. Apapun hutang kena up dulu la. Ok untuk shoulder beginner workout [bahu] korang boleh try routine ni. Setiap bahagian kat bahu tu ada exercise lain-lain.
Semua routine kat bawah ni dilakukan 3 Set dan setiap set bebanan ditambah. Contohnya set 1 = 10kg, Set 2 = 15kg dan Set 3 = 20kg. Setiap 1 Set buat 15 reps. Faham kan. Senang je cuma bebanan kena ikut kemampuan masing-masing.
Semua routine kat bawah ni dilakukan 3 Set dan setiap set bebanan ditambah. Contohnya set 1 = 10kg, Set 2 = 15kg dan Set 3 = 20kg. Setiap 1 Set buat 15 reps. Faham kan. Senang je cuma bebanan kena ikut kemampuan masing-masing.
![](https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEil7c7k8zeV_bmCqRsYuNvXWk_coaQbdXQu9KHzoUZNTb4qXFex0x8pEekP4DNgCtnFlDBBitYfeNF0DOs735PkaPaUmUnWHAM7PdvlfFYOQkOZbxxpxhGkKID3WLUnw4Tf27VaITA5oNA/s1600/DeltoidAnteriorFront.gif)
1. Anterior
Deltoid
![](https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhYX41RcILFb60VoHoxdUaYUXMfX2Yh75pa44iVMS8oTDcPYt4V4xu5b9x80gto4Mxu78dw8QW5_zXemWMHb5aV9X1377xF_LCEMSkkAAth6eMuSBtegnVNCeI3hUmoEUjiVvZnEXy5Dow/s1600/DeltoidLateralBack.gif)
2. Lateral Deltoid
![](https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi9R7Ls-5REMzfR-i_xkY3zHc-jxQUwrEVknVIFYuusG41pzq6xtlw_gArLKFAVFsTWkvcGWhUgsEfOqBnzjWrvSTRzSddRZDuZdjV9rf9YjbcHwFrv5oKiKRDrX6vGpvvvR8AlwHiDCHY/s1600/BBUprightRowM.gif)
Upright Row
![](https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh7mwp5cXiPWAoi28ThhvrzIuvetDOPrvLt7PGbfMFBtw5cTIgiuYKYFBNDla6mTB7oH1G_Ol3QpXPDFSln6gTrPABUrvxTu1M1MzES55zysjMbfvICfGg7O1i-eSQVXJDGp2zuoaR9DCA/s1600/CBUprightRow.gif)
Upright Row
![](https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjaeK25ybIiDmPzjzQiOdlT_t7psF5hdWhC5Ct-sP4I6u5r_qLxWPqcMXU_TnKEyJMNCN2JjgnUA6nZpFN3Chm0VsOuC9erU0O8Vi8VYeGBLJgZxi1nxFLGivfeA4duXJ9vvGS4-qNffxk/s1600/DBLateralRaise.gif)
Lateral Raise
Additional
![](https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi37lEMoZKN-3cQmNQr10upcaTaNa1Y8sxFRB6X9PTRbk3Aaoe94mVsOvQCinvRo6Cx9mpzDqSrfwRQ8YDJVz6pID2oZHi__rIr_di0BV531UOLzsHgWCS5i-WhzTv31kq8kmBnFCCpiLA/s1600/DBUprightRow.gif)
Upright Row
![](https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh_wFlHeZxlKgQ9_iYgfGgG4v6pYJZBGJQHPENWg4GI2dA7qOlc9M2igAJ2nRBvbGQ9d_VoTPxH_CJ1vEeorbpEEkdtes_nOB18wpWbGeesuduXa8JcLliDqMHocR_cIHS66DGCadDmI-4/s1600/SMUprightRow.gif)
Smith Upright Row
![](https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiL68vR3caWLQswc50VhW8bQQLLvcPjJSobXjgeCMFEKodIaxm84y0RdPUvQeeviff4JdZMcfPgGBLxlHO99l-Vn6heIQiGHpRUyKIubQUgGK7lklzTMc_-pMg805YXwHlMXDYk1E5ChL4/s1600/DeltoidPosteriorBack.gif)
3. Posterior Deltoid
![](https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgv_a_PQhlh0cbm5tTUF1j56NPyQ85Nk5A1NmU5U2iQgEwZWbQZuRYBTPMpZsyqK9LmGe8Yt-_zO2o-JGju7BXTLc683pnzkQbZh2ZCqSxh2WWrjHFRMRmCaLkrw3sNy5ef3fWkahI1AWs/s1600/DBRearLateralRaise.gif)
![](https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgnDA3dGuKZTK5bsaVpOHPN-vpIswHsPqxrgLuwMzs4z4qMISBA3FlPp7tZNLli8Pskpcz1pmHd6DaiIFfh4Fi9ZeqFcEw6RA5fOjuT9FVeh6AT3JhRMC6evvTAIET2lISU-LoBt0MaZsc/s1600/DBSeatedRearLateralRaise.gif)
Additional
![](https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgWDI6xbC0JNqO4BG9mXoI8t72Xmz0_pcHTS36ip8jwGf3ZKIErq9FPnA9Q4JEIydDYJtFiJvVXJgvlsBtkHn9lAEWLu3yYyaOXBAWveOPjuKiOjfW0P5janhQqqWvF6lOVjoRUM37-Srs/s1600/BBRearDeltRow.gif)
Okey kalau dah selamat buat semua ni.. Memang terbaiklah.. Memang terasa kaw-kaw kat bahu.. Nampak mudah kan, belum cuba belum tau, jangan ada yang tak boleh angkat sabun... hehe. Good luck.
No comments:
Post a Comment