Ngaba uzimisele ukubaleka kukuphithizela komsebenzi kwaye wonwabele ixesha lokuphumla? Kodwa ungalibali, impilo kunye nomzimba kufuneka zibunjwe ngathi kakhulu. Namhlanje, makhe siphonononge indlela yokusebenzisa iidumbbells zeBaopeng ukwenza isicwangciso esisebenzayo nesimnandi sokuqina komzimba ekhaya, ukuze iholide ibe lixesha lakho legolide lotshintsho!
Ngeli xesha lesigqi esikhawulezayo, senziwe kwi-nantong ubuncwane bePengSheng dumbbell, ngokungathandabuzekiyo lolona khetho lulungileyo lokuqina. Ngobuchule bayo obugqwesileyo, ukubamba ngokukhululekileyo kunye nokhetho lobunzima obahlukeneyo, iidumbbells zeBaopeng ziye zaba lukhetho lokuqala kwabaninzi abathanda ukomelela. Nokuba ungumntu oqalayo okanye ingcali yokuqina komzimba, unokufumana ubunzima obufanelekileyo kule seti yeedumbbells ukufezekisa umthambo ochanekileyo wawo onke amalungu omzimba.
UMKHONDO WORHWEBO
Inkqubo yoqeqesho ye-dumbbell yeholide
1. Iseshoni yokufudumala (imizuzu emi-5)
Tsiba intambo okanye uhambe endaweni: Yenza izihlunu zisebenze ngokukhawuleza kuwo wonke umzimba wakho, phakamisa izinga lentliziyo yakho, kwaye ulungele ukuzilolonga okulandelayo.
Ukusonga amagxa: Ukubamba ii-dumbbells, ukuma ngokwemvelo, ukuthatha igxalaba njenge-axis, ukwenza isenzo sokusonga phambili nasemva ukufudumala igxalaba.
2. Uqeqesho lwamandla (30 imizuzu)
I-Dumbbell squats: Ukuzivocavoca amathanga, i-hips kunye namandla angundoqo, isethi nganye ye-12-15 amaxesha, iiseti ezi-3 zizonke.
I-Dumbbell push: Ukuma okanye ukuhlala, bamba i-dumbbell ukuya entloko ngezandla zozibini, ukhulise amandla amagxa kunye neengalo eziphezulu, amaxesha angama-10-12 kwiqela ngalinye, iiseti ezi-3 zizonke.
I-Dumbbell curls: Enye okanye ngaxeshanye, uqeqesho lwe-bicep, i-12 ukuya kwi-15 i-reps kwisethi nganye, iiseti ezi-3 zizonke.
Ukugoba phezu kokugwedla: ukusebenzisa imisipha yangemva, uphucule umgca ongasemva, iqela ngalinye lamaxesha angama-12 ukuya kwangama-15, lilonke lamaqela amathathu.
3. Ikhefu leAerobic (imizuzu eyi-10)
I-Dumbbell swing jump: Bamba i-dumbbell, gxuma ngokukhawuleza kwaye ujiwule iingalo phezulu naphantsi ukuze uphucule ukusebenza kwentliziyo kunye nemiphunga, ngokukhawuleza, ixesha elipheleleyo lemizuzu ye-10.
4. Yolula kwaye uphumle (imizuzu emi-5)
Ukwelula umzimba, ngakumbi izihlunu eziqeqeshelwe ukunwenwa kwe-static, kunceda ukubuyiswa kwemisipha, ukunciphisa iintlungu.
UXUAN LWERHWEBO
Ixesha leeholide akufuneki libe malunga neebhedi kunye nokutya okutyiwayo, lixesha elihle lokuzivuselela kwaye utyhale imida yakho. Thatha iidumbbells zeBaopeng kwaye uqalise uhambo lwakho lokuqina losapho! Makhe ekupheleni kweholide, kungekhona nje ukuvuna okugcwele ulonwabo kunye nokuphumla, kodwa kwakhona ube nempilo ngakumbi kwaye uzithembe!
Ixesha lokuposa: Sep-24-2024
