Kodi mukufunitsitsa kuchoka kuntchito yotanganidwa ndi kusangalala ndi nthawi yopuma? Koma musaiwale, thanzi ndi thupi ziyenera kupangidwanso ndi ife. Lero, tiyeni tiwone momwe mungagwiritsire ntchito ma dumbbells a Baopeng kuti mupange dongosolo labwino komanso losangalatsa la masewera olimbitsa thupi kunyumba, kuti tchuthi likhale nthawi yanu yagolide yosinthira!
Mu nthawi ino ya liwiro lothamanga, yapanga mu nantong chuma PengSheng dumbbell, mosakayikira ndi chisankho chabwino kwambiri pakuchita masewera olimbitsa thupi. Ndi luso lake labwino kwambiri, kugwira bwino komanso njira zosiyanasiyana zolemetsa, ma dumbbell a Baopeng akhala chisankho choyamba kwa okonda masewera olimbitsa thupi ambiri. Kaya ndi woyamba kapena katswiri wodziwa bwino masewera olimbitsa thupi, mutha kupeza kulemera koyenera mu seti iyi ya ma dumbbell kuti mukwaniritse masewera olimbitsa thupi molondola ziwalo zonse za thupi.
NKHANI ZA MALONDA A ARK
Pulogalamu yophunzitsira ma dumbbell a tchuthi
1. Gawo lokonzekera (mphindi 5)
Lumpha chingwe kapena yendani pamalo pake: Yambitsani minofu mwachangu m'thupi lanu lonse, kwezani kugunda kwa mtima wanu, ndikukonzekera masewera olimbitsa thupi otsatira.
Kukulunga paphewa: Kugwira ma dumbbell, kuyimirira mwachibadwa, kutenga phewa ngati mzere, kuchita kukulunga kutsogolo ndi kumbuyo kuti mutenthetse malo olumikizirana mapewa.
2. Kuphunzitsa Mphamvu (Mphindi 30)
Kugona pa dumbbell: Kuchita masewera olimbitsa thupi ntchafu, chiuno ndi mphamvu ya pakati, seti iliyonse ya nthawi 12-15, zonse pamodzi ma seti atatu.
Kukankhira dumbbell: Kuyimirira kapena kukhala pansi, gwirani dumbbell mmwamba kumutu ndi manja onse awiri, onjezerani mphamvu ya mapewa ndi manja apamwamba, nthawi 10-12 mu gulu lililonse, ma seti atatu onse.
Ma curls a dumbbell: Kuchita masewera olimbitsa thupi mosiyanasiyana kapena nthawi imodzi, kubwerezabwereza 12 mpaka 15 pa seti iliyonse, ma seti atatu onse.
Kuwerama pamwamba pa kupalasa: kuti muzichita masewera olimbitsa thupi a minofu ya kumbuyo, konzani mzere wa kumbuyo, gulu lililonse limakhala ndi nthawi 12 mpaka 15, magulu onse atatu.
3. Nthawi Yopumira (Mphindi 10)
Kulumpha kwa dumbbell swing: Gwirani dumbbell, lumphani mwachangu ndikugwedeza manja mmwamba ndi pansi kuti muwongolere ntchito ya mtima ndi mapapo, nthawi ndi nthawi, kwa mphindi 10 zonse.
4. Tambasulani ndi kupumula (mphindi 5)
Kutambasula thupi, makamaka minofu yophunzitsidwa kutambasula mosasunthika, kumathandiza kuti minofu ibwererenso, kuchepetsa ululu.
MNDANDANDA WA MAGWIRIZANO A XUAN
Nyengo ya tchuthi siyenera kungokhudza masofa ndi zokhwasula-khwasula zokha, ndi nthawi yabwino yodzikonzanso ndikuwonjezera malire anu. Tengani ma dumbbells a Baopeng ndikuyamba ulendo wanu wolimbitsa thupi wabanja! Tiyeni kumapeto kwa tchuthi, osati kungokolola zodzaza ndi chisangalalo ndi mpumulo, komanso kukhala ndi thanzi labwino komanso kudzidalira!
Nthawi yotumizira: Sep-24-2024
