A na u labalabela ho baleha mosebetsi o phetheselang 'me u thabele nako ea ho phomola? Empa u se ke ua lebala, bophelo bo botle le 'mele li hloka ho bōptjoa ke rona ka mokhoa o tšoanang. Kajeno, a re hlahlobeng mokhoa oa ho sebelisa li-dumbbells tsa Baopeng ho theha moralo o sebetsang hantle le o monate oa ho ikoetlisa lapeng, e le hore matsatsi a phomolo e be nako ea hau ea khauta ea phetoho!
Nakong ena ea morethetho o potlakileng, o entse letlotlo la nantong PengSheng dumbbell, ntle le pelaelo ke khetho e ntle ka ho fetisisa bakeng sa ho ikoetlisa. Ka bokhabane ba eona bo botle, ho ts'oara hantle le likhetho tse fapaneng tsa boima ba 'mele, li-dumbbell tsa Baopeng e bile khetho ea pele ho batho ba bangata ba chesehelang boikoetliso ba' mele. Ebang ke motho ea qalang kapa ke setsebi se phahameng sa ho ikoetlisa, u ka fumana boima bo nepahetseng ka har'a sete sena sa li-dumbbells ho finyella boikoetliso bo nepahetseng ba likarolo tsohle tsa 'mele.
LEARAKA KHOEBI LETHATHA
Lenaneo la koetliso ea li-dumbbell tsa matsatsi a phomolo
1. Seboka sa ho futhumatsa (metsotso e 5)
Qoba thapo kapa u tsamaee sebakeng: Ka potlako kenya mesifa 'meleng oa hao, phahamisa ho otla ha pelo ea hau, 'me u itokisetse boikoetliso bo latelang.
Ho phuthela ka mahetla: Ho tšoara li-dumbbells, ho ema ka tlhaho, ho nka lehetla e le axis, ho etsa ketso ea ho phuthela pele le morao ho futhumatsa lenonyeletso la mahetla.
2. Koetliso ea Matla (30 metsotso)
Li-squats tsa Dumbbell: Ho ikoetlisa lirope, letheka le matla a mantlha, sete e 'ngoe le e' ngoe ea linako tse 12-15, kakaretso ea lihlopha tse 3.
Dumbbell push: U eme kapa u lutse, tšoara dumbbell ho ea hloohong ka matsoho a mabeli, matlafatsa matla a mahetla le matsoho a ka holimo, makhetlo a 10-12 sehlopheng ka seng, kakaretso ea lihlopha tse 3.
Li-dumbbell curls: Li-curls tse fapaneng kapa ka nako e le 'ngoe, koetliso ea bicep, li-reps tse 12 ho isa ho tse 15 ka sete, kakaretso ea lihlopha tse 3.
Ho kobeha holim'a ho soka: ho ikoetlisa mesifa ea morao, ho ntlafatsa moeli oa morao, sehlopha ka seng sa 12 ho isa ho makhetlo a 15, kakaretso ea lihlopha tse tharo.
3. Nako ea ho Aerobic (metsotso e 10)
Dumbbell swing jump: Tshwara dumbbell, tlole kapele mme o tsokele matsoho hodimo le tlase ho ntlafatsa tshebetso ya pelo le matshwafo, nako le nako, bakeng sa kakaretso ya nako ya metsotso e 10.
4. Otlolla 'me u phomole (metsotso e 5)
Ho otlolla 'mele, haholo-holo mesifa e koetlisitsoeng bakeng sa ho otlolla static, thusa ho hlaphoheloa ha mesifa, ho fokotsa bohloko.
XUAN KHOEBO LEBELE
Nako ea phomolo ha ea lokela ho ba feela ka libethe le lijo tse bobebe, ke nako e ntle ea ho iqapela bocha le ho hatella meeli ea hau. Nka li-dumbbell tsa Baopeng 'me u qale leeto la hau la boikoetliso ba lelapa! E re qetellong ea matsatsi a phomolo, re se ke ra kotula feela ho tlala thabo le phomolo, empa hape re be le bophelo bo botle le boits'epo!
Nako ea poso: Sep-25-2024
