Ingabe ulangazelela ukuphuma ekuqhumeni nasekuqineni komsebenzi futhi ujabulele isikhathi sokungcebeleka? Kepha ungakhohlwa, impilo nomzimba kudingeka kubunjwe yithina nje. Namuhla, ake sihlole ukuthi singazisebenzisa kanjani ama-babbell ama-dumbbells ukudala uhlelo olusebenzayo futhi olujabulisayo ekhaya, ukuze iholide libe isikhathi sakho senguquko!
Kulesi sikhathi sesigqi esisheshayo, sekwenzile e-Nantong Treasure Pengsheng Dumbbell, ngokungangabazeki uyisinqumo esihle kakhulu sokuqina. Ngobuciko bayo obukhulu, ubambe amadlingozi nezinketho ezihlukene zesisindo, ama-dumbbells e-baopeng asephenduke ukukhetha kokuqala kwabathandi bokuqina bokuqina. Noma ngabe kungumqali noma uchwepheshe wokuqina wokuqina, ungathola isisindo esifanele kule sethi ye-dumbbells ukufezekisa ukuzivocavoca okunembile kwazo zonke izingxenye zomzimba.
Uchungechunge lwezentengiselwano lwe-Ark
Uhlelo lokuqeqeshwa lweholide Dumbbell
1. Iseshini efudumele (imizuzu emi-5)
Eqa intambo noma ukuhamba endaweni: Sebenzisa izicubu zomzimba ngokushesha kuwo wonke umzimba wakho, phakamisa izinga lokushaya kwenhliziyo yakho, bese ulungela ukusebenza okulandelayo.
Ukugoqa ihlombe: Ukubamba ama-Dumbbells, ukuma ngokwemvelo, ukuthatha ihlombe njenge-eksisi, ukwenza isenzo sokweqa phambili futhi emuva emuva ukufudumeza i-ehlombe.
2. Ukuqeqeshwa kwamandla (imizuzu engama-30)
I-Dumbbell squats: Amathanga okuzivocavoca, okhalweni kanye namandla asemqoka, iqoqo ngalinye lezikhathi eziyi-12-16, inani lama-3 amasethi.
I-Dumbbell Push: Ukuma noma ukuhlala, bamba i-dumbbell kuze kufike ekhanda ngezandla zombili, uthuthukise amandla amahlombe nezingalo eziphezulu, ama-10 amasethi.
I-Dumbbell Curls: Enye noma i-SENTER noma kanyekanye, ukuqeqeshwa kwe-bicep, ama-reps ayi-12 kuye kwayi-15 kusethiwe, inani lama-3 amasethi.
Ugoqeke ngoRowering: Ukuvivinya izicubu zangemuva, uthuthukise umugqa wangemuva, iqembu ngalinye lezikhathi eziyi-12 kuye kwezingu-15, liphelele lamaqembu amathathu.
3. Isikhashana se-Aerobic (imizuzu eyi-10)
I-Dumbbell Swing Jump: Bamba i-Dumbbell, gxuma ngokushesha bese usula izingalo phezulu naphansi ukuze uthuthukise inhliziyo nomsebenzi wamaphaphu, ngezikhathi ezithile, isikhathi esiphelele semizuzu eyi-10.
4. Yelula futhi uphumule (imizuzu emi-5)
Ukwelula umzimba, izicubu eziqeqeshelwe ikakhulukazi ze-staticluy, zisiza ukululama kwemisipha, ukunciphisa ukuqaqeka.
Uchungechunge lwe-Xuan Commercial
Isikhathi samaholide akufanele nje sibe mayelana nezimbotshana kanye nokudla okulula, isikhathi esihle sokuziphinda sakho futhi ucindezele imikhawulo yakho. Thatha izimbumbulu ze-baopeng bese uqala uhambo lwakho lokuqina lomndeni! Ake sisekupheleni kweholide, hhayi kuphela ukuvuna okugcwele injabulo nokuphumula, kepha futhi kube nokuzithemba okunempilo futhi okuzethemba!
Isikhathi sePosi: Sep-24-2024
