Albatta, bu erda sizga vazn yo'qotish va parchalanishga yordam beradigan mashq rejasi mavjud: Qarshilik mashqlari: haftasiga 3-4 marta qarshilik mashqlarini o'z ichiga oling, bu esa mushak massasini ko'paytirishga yordam beradi, hatto dam olish paytida ham. Ko'krak, yelka, biceps, triceps va orqa tomonni nishonga olish uchun kundalik press va dumbbelllardan foydalaning. Kuniga 5 mashqdan foydalanish. Maslahat rejasi: 1-kun: Ko'krak va triceps Bench press: 3 ta 8-12 takroriy mashq: Dumbbell uchadi: 3 ta 10-12 takroriy mashq. Yengil ovqatlanish rejasi: 10 - 12 daqiqa.
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