Kodi mumafunitsitsa kuchoka ku chiwopsezo ndi chofufumitsa ndikusangalala ndi nthawi yopuma? Koma musaiwale, thanzi ndi thupi zimafunikira kuti tisapangidwe ndi ife mochuluka. Lero, tiyeni tifufuze momwe mungagwiritsire ntchito maula a Baopeng kuti apange dongosolo labwino komanso losangalatsa kunyumba, kuti tchuthi chikhale nthawi yanu yagolide yosintha!
Mu nthawi imeneyi ya phokoso lachangu, wapanga ku Natong Chursung Dumbbell, mosakayikira ndi chisankho chabwino kwambiri. Ndi luso lake lakale, njira zokwanira komanso zosiyanasiyana, ma dungong a Baopeng akhala chisankho choyamba cha okonda ambiri. Kaya ndi woyamba kapena katswiri wamkulu woyenera, mutha kupeza kulemera koyenera mu ma dumbbell omwe amapezeka moyenera magawo onse a thupi.
Mndandanda wa malonda a Ark
Pulogalamu Yachipatala Yophunzitsira
1. Gawo lotentha (mphindi 5)
Kudumphadumpha kapena kuyenda mmalo: Sinthani minofu yonse m'thupi lanu, kwezani mtima wanu, ndipo konzekerani ntchito yotsatira.
Kukulunga kwa mapewa: Kuyimirira mwachilengedwe, kutenga phewa ngati ma axis, pochita zokutira kutsogolo ndikubwerera m'mbuyo kuti musangalatse phewa.
2. Kuphunzitsa mphamvu (mphindi 30)
Ma squats a Dumbbell: Kuchita masewera olimbitsa thupi, m'chiuno ndi mphamvu yayikulu, iliyonse pa nthawi 12-15, zigawo zitatu.
Dumbbell Pusce: Kuyimirira kapena kukhala, gwiritsani dumbbell mpaka mutu ndi manja onse, ndikuwonjezera mphamvu ya mapewa ndi manja atatu mgulu lililonse, magawo atatu.
Dumbbell Curls: Mwamake, munthawi yomweyo maphunziro ophunzitsira a biicep, 12 mpaka 15 ma reps pa seti, zigawo zitatu.
Kulunjika pamtunda: kuwongolera minofu yakumbuyo, gulu lililonse la 12 mpaka 15, magulu atatu atatu.
3. Aerobic nthawi (mphindi 10)
Dumbbell Swing Kudumpha: Gwirani Dumbbell, kulumpha mwachangu ndikusinthana ndi manja kuti athandize mtima, nthawi yayitali, kwa mphindi 10.
4.. Tambasulani ndikupuma (mphindi 5)
Thupi lotayikiridwa, minofu yophunzitsidwa bwino yotambasulira, imathandizira kuti minofu ibwerere, kuchepetsa kupweteka.
Zolemba za Xuan
Nyengo ya tchuthi siziyenera kukhala za mipando ndi zokhwasula, ndi nthawi yabwino kudziyanjanitsa nokha ndikukankha malire anu. Nyamula ma dumbbells ndikuyambitsa ulendo wanu wabanja! Tiyeni tikumane pa tchuthi, osati kukolola kokha kodzaza ndi chisangalalo ndi kupumula, komanso kukhala ndi thanzi labwino komanso lolimba mtima!
Post Nthawi: Sep-24-2024
