Shin kuna marmarin ku rabu da hustle da rudani na aiki kuma ku more lokacin hutu? Amma kar ku manta, kiwon lafiya da kuma jiki suna buƙatar fasali na mu da yawa. A yau, bari mu bincika yadda zaka yi amfani da baopeng dumbbell dumbbell dumbbell dumbbell dumbbell dumbbell dumbbell dumber da nishadi shirin a gida, saboda hutun ya zama lokacin canjin da kuka canzawa!
A cikin wannan zamanin kari, ya sanya a cikin Tantang Tationalg Dumbbell, babu shakka shine mafi kyawun zaɓi don dacewa. Tare da kayan aikinsa mai kyau, riko da kwanciyar hankali da zaɓuɓɓuka masu nauyi, joopeng dumbbells sun zama zaɓin farko don masu son dacewa. Ko dai wani mai farawa ne ko babban kwararrun masanin motsa jiki, zaku iya samun nauyin da ya dace a cikin wannan saitin Dumbbells don cimma cikakken motsa jiki na kowane ɓangarorin jiki.
Jerin tallace-tallace na kasuwanci
Shirin Harkokin Holidberbell
1. Zama na Dumi (minti 5)
Ja tsalle ko tafiya a wuri: Ku kunna tsokoki a cikin jikin ku, ku tayar da nauyin zuciyarka, kuma shirya don motsa jiki na gaba.
Kafa: Riƙe dumbbells, a tsaye, ɗaukar kafada azaman axis, yana yin aikin gaba da komawa zuwa dumama hadari.
2. Horar da Train (minti 30)
Dumbbell squats: arbarin motsa jiki, kwatangwalo da karfin ƙarfi, kowane saiti na sau 12-15, jimlar kashi 3.
Dumbbell State: Tsayawa ko zaune, riƙe dumbbell har zuwa hannu tare da hannaye, sau 10, sau a kowane rukuni, jimlar 3.
Dumbbell Curls: Sauya ko lokaci-lokaci, horarwar Bip, recs na 15 zuwa 15 a kowace sa, jimlar 3 duka.
Ya lanƙwasa kan rowing: don motsa gunagari na baya, haɓaka layin baya, kowane rukuni na 12 zuwa 15, jimlar uku, duka ƙungiyoyi uku.
3. Aerobic tazara (minti 10)
Dumbbell Swep: Riƙe Dumbbell da sauri kuma yana kunna makamai sama da aiki don inganta zuciya da kuma hawan aiki, don haɓaka tsawon minti 10.
4. Matsa da shakatawa (minti 5)
Mudun motsi, musamman tsokoki na horar da tsayayyen madaidaiciya, taimaka muradin tsoka, rage ciwo.
Jerin kasuwanci na Xuan
Lokacin hutu bai kamata kawai game da gadaje da kayan ciye-ciye ba, lokaci ne mai girma don sake dawo da kanku da tura iyakokinku. Dauki baoopeng dumbbs kuma fara tafiya motsa jiki na iyali! Bari mu a ƙarshen hutun, ba wai girbi cike da farin ciki da kwanciyar hankali ba, amma kuma suna da ƙarin lafiya da kuma amincewa da kai!
Lokaci: Satum-24-2024
