kuphika dumbbell

mankhwala mbali

1. Professional utoto kuphika ndondomeko.Ma Dumbbellsalibe poizoni ndi zoipa.
2. Kulemera kungakhale makonda.Itha kupanga 100 kg imodzi.
3. Choyimitsa sichidzamasuka pambuyo pomangitsa.Ngakhale itagwa, siimasuka.
4. Chogwirizira chosazembera, cholembera mpukutu wa lathe, Kutuluka thukuta m'manja sikuterereka.
5. Chokhalitsa, Kugwa kwachiwawa sikudzakhala vuto.

njira zochitira

1. Sankhani kulemera koyenera musanayambe kuchita ma dumbbells.
2. Cholinga cha masewerawa ndikumanga minofu, Ndi bwino kusankha dumbbell ndi katundu wa 65% ndi 85%.Mwachitsanzo, ngati mutha kukweza katundu wolemera ma kilogalamu 10 nthawi imodzi, Dumbbell yomwe iyenera kusankha kulemera kukhala 6.5 kg - 8.5 kg imachita masewera olimbitsa thupi.Yesani ma seti 58 patsiku, Seti iliyonse ya 6 - 12 reps, musasunthe mwachangu, seti iliyonse idapatulidwa ndi mphindi 2 - 3.Katunduyo ndi waukulu kwambiri kapena wocheperako, nthawiyo ndi yayitali kapena yayifupi kwambiri, siigwira ntchito bwino.
3. Cholinga cha masewerawa ndi kutaya mafuta, Ndibwino kuti muzichita 15 - 25 reps kapena zambiri pa seti.Nthawi ya gulu lililonse iyenera kukhala mphindi 1-2.Ngati mukuganiza kuti ntchitoyi ndi yotopetsa.Mutha kuyeseza ndi nyimbo zomwe mumakonda, kapena kuchita ma dumbbell aerobics kuti muyimbe nyimbo.