1 Barnameye badansazi (SUPER SET)

In barname super set hastesh va barnameye besiyar aliye man khodam in barnamaroo estefade mikonam.

A
peres sine (tedad be delkhah) + Sarshane halter az jelo 4.10

Zir baghal kesheshi az jelo 3.10 + Dambel zir baghal 3.8

Ghafase 3.10 + Nashr az jelo 3.10

shena soedi 3.10

shekam 3.15 + Charkheshe kamar 1 min

B
Jelo pa dastgah 3.10 + Posht pa dastgah 3.8

Jelo bazo halter 3.10 + Posht bazo dambel 3.8

posht bazo halter 3.10 + Jelo bazo dambel 3.10

Hage khabide 4.10

Jelo bazo lari 3.8 + Jelo bazo sim kesh 3.10

kamar 3.10 + Zir shekam 3.12

C
Sarshane halter az posht 4.8 + Bala sine 4.10

zir baghal kesheshi az posht 3.10 + Pelaver 3.8

Sarshone joft dambel 3.8 + Nashr az tarafein 3.8

parvaneh ( bater fly) 3.12

baghal dambel 3.8 + shekam 3.15

har rooz pele 4 min
har rooz docharkhe sabet 4 min
har 3 rooz 10 sec be pele va 2charkhe ezafe shavad.

Khob lazem ast 1 seri tozihat bedam , beine har 2 harekat + gozashtam manzoram in bod ke beine in 2 ta harekat ziyad esterahat nakonid max 10 sec esterahat. Bad az har harekat shoma mitavanid 30 sec esterahat konid.

Salem va tandorost bashid (BY ADMIN IMAN)