Beltgel^^

Za oird hiij baigaa beltgeliinhee talaar bichsengui.
Sayahnaas Squat(suult) hiij ehelsen.

Squat ni hamgiin olon bulchin ajilluuldag bieiin huchnii dasgal bololtoi. Neg hunees sonsson zovlogoo. Za olon zuil nurshilgui beltgeliin menugee bichiy.

1sariin21:
Squat-80kg-10*2set, 90kg-10, 50kg-20*3set,
Bench press(tseejnii shahalt)- 40kg-35,25,20, 70kg-10, 80kg-5, 85kg-1
Pull up(turnik sunialt)- 10*3set,
Gedes bolon nuruunii dasgal-50*1set

1sariin 22:
20min Jogging
Squat-30kg-10,10,15,20
Bench press-35kg-10*3set
Pull up- 10*2set
Back press-25kg-20*2set,

1sariin 21nii squat hiisnii oroi ni holiin tom bulchinguud hunduurleed sandalaas ondiigood bosch diilehgui bolj baisan.

Ene jiliin 4sar hurtelh zorilgo:
Bench press-130kg
Squat-130kg-10udaa hiij chaddag boloh.