Ingabe umagange ukubalekela isiphithiphithi somsebenzi futhi ujabulele isikhathi sokungcebeleka? Kodwa ungakhohlwa, impilo nomzimba udinga ukulolongwa yithi ngendlela efanayo. Namuhla, ake sihlole ukuthi ungasebenzisa kanjani ama-dumbbell e-Baopeng ukuze udale uhlelo olusebenzayo nolujabulisayo lokuqina ekhaya, ukuze iholide libe yisikhathi sakho esihle soshintsho!
Kule nkathi yesigqi esisheshayo, wenze ku-nantong i-PengSheng dumbbell, ngokungangabazeki iyisinqumo esingcono kakhulu sokufaneleka. Ngobuciko bayo obuhle kakhulu, ukubamba okunethezekile nezinketho zesisindo ezihlukahlukene, ama-dumbbell e-Baopeng abe yinketho yokuqala kubathandi bokuqina abaningi. Kungakhathaliseki ukuthi ungowokuqala noma uchwepheshe wokufaneleka ophezulu, ungathola isisindo esifanele kule sethi yama-dumbbell ukuze uzuze ukuvivinya umzimba okunembile kwazo zonke izingxenye zomzimba.
UCHUNGECHUNGE LWEZENZO
Uhlelo lokuqeqeshwa kwe-dumbbell yeholide
1. Iseshini yokufudumala (imizuzu emi-5)
Yeqa intambo noma uhambe endaweni: Yenza kusebenze imisipha ngokushesha kuwo wonke umzimba wakho, phakamisa izinga lokushaya kwenhliziyo yakho, bese ulungele ukujima okulandelayo.
Ukugoqa ihlombe: Ukubamba ama-dumbbell, ukuma ngokwemvelo, uthatha ihlombe njenge-eksisi, wenza isenzo sokugoqa phambili nangemuva ukuze ufudumale ilunga lehlombe.
2. Ukuqeqesha Amandla (30 imizuzu)
Ama-Dumbbell squats: Zivocavoce amathanga, okhalo namandla awumongo, isethi ngayinye yezikhathi eziyi-12-15, isamba samasethi ama-3.
I-Dumbbell push: Umile noma uhlezi, bamba i-dumbbell uze ufike ekhanda ngezandla zombili, uthuthukise amandla amahlombe nezingalo ezingaphezulu, izikhathi ezingu-10-12 eqenjini ngalinye, isamba samasethi ama-3.
Ama-Dumbbell curls: Okunye noma ngesikhathi esisodwa, ukuqeqeshwa kwe-bicep, ama-reps ayi-12 kuye kwayi-15 isethi ngayinye, isamba samasethi ama-3.
Igobile phezu kokugwedla: ukuzivocavoca imisipha yangemuva, uthuthukise umugqa wangemuva, iqembu ngalinye izikhathi eziyi-12 kuye kweziyi-15, ingqikithi yamaqembu amathathu.
3. Isikhawu se-Aerobic (imizuzu eyi-10)
I-Dumbbell swing jump: Bamba i-dumbbell, gxuma ngokushesha bese ushwiba izingalo phezulu naphansi ukuze uthuthukise ukusebenza kwenhliziyo namaphaphu, ngezikhathi ezithile, isikhathi esiphelele semizuzu eyi-10.
4. Yelula futhi uphumule (imizuzu emi-5)
Ukwelula umzimba, ikakhulukazi imisipha eqeqeshelwe ukwelula i-static, kusiza ukubuyisela imisipha, ukunciphisa ubuhlungu.
I-XUAN COMMERCIAL SERIES
Isikhathi samaholide akufanele nje sibe ngamasofa nokudla okulula, yisikhathi esihle sokuzisungula kabusha futhi ucindezele imikhawulo yakho. Thatha ama-dumbbell e-Baopeng bese uqala uhambo lwakho lokufaneleka lomndeni! Ake ekupheleni kweholide, singavuni nje kuphela ukuvuna okugcwele injabulo nokuphumula, kodwa futhi sibe nomuntu onempilo futhi oqiniseka ngokwengeziwe!
Isikhathi sokuthumela: Sep-24-2024
