Vithet Prorami- Java 3 Dita 1

Do 3 minutes of jumping rope before starting the exercises divided in 40 seconds sections (slowly for 10 seconds, as fast as you can for 10 seconds, 10 with each foot)

– 3 sete – 1 minutë pushim nga seti ne set
(Dy ushtrimet realizohen rresht, pa pushim nga njëri tjetri).Po

Stand straight, with a slingshot placed above the knee. Keep the legs open less than shoulder width apart, bringing them as close as possible to the buttocks. Do 40 reps (20 with each leg)

LET’S MOVE ON WITH THE NEXT EXERCISE

3 sets - 1 minute break between sets

(The two exercises are performed in a row, without taking a break). A total of 3 sets. You can take a one-minute break from each set)

Spread your feet as much as possible in the sumo squat position. We hold a weight (as heavy as possible) in our hands as shown in the video. Sit as low as possible and then stand up. When you go up make sure to contract the buttocks tightly. 12 reps.

Continue with next exercise without taking a break.

- With feet as wide as shoulder width apart, place the slingshot above the knees holding a weight in your hand. We lean forward, slightly bending the knees. At the moment of alignment, we also contract the buttocks as much as possible. 12 reps

3 sets - 1 minute break between sets

(The two exercises are performed in a row, without taking a break). A total of 3 sets. You can take a one-minute break from each set)

Starting position is lying on your back, with legs together. Raise your buttocks and push your pelvis upward by squeezing your glutes. Place a slingshot above the knees while holding a weight above the abdomen. With the buttocks detached from the ground, spread your feet sideways as much as possible (you might feel some pressure because of the slingshot). 20 reps.

Continue with next exercise without taking a break.

Keep the slingshot in the same position and turn to the side. The elbow and ankle will be the only point of contact with the ground. Lean on the elbow and raise the body completely off the floor. Lift the left leg up as much as the slingshot allows you to do so. Do 12 reps on one side and 12 reps on the other.

3 sets - 1 minute break between sets

(The two exercises are performed in a row, without taking a break). A total of 3 sets. You can take a one-minute break from each set)

Keep the legs shoulder-width apart and place a slingshot just above the knees, while holding a weight at chest height (It should not be touching the chest). Sit in the squat position and open your feet to the sides (as far as the slingshot allows you to do so), without moving them. Jump and push your pelvis upward by squeezing your glutes. Do 12 reps.

Continue with next exercise without taking a break.

- Me llastikun sipër gjunjëve, ulur në pozicion gjysmë squati, duke mbajtur peshën para gjoksit bëjmë 2 hapa majtas, dy hapa djathtas. Në total 20 reps.