Ma xiisaynaysaa inaad ka fogaato mashquulka iyo mashquulka shaqada oo aad ku raaxaysato wakhti firaaqo ah? Laakin ha iloobin, caafimaadka iyo jirkuba waxay u baahan yihiin in aynu anaga u qaabeyno si la mid ah. Maanta, aan sahamno sida loo isticmaalo Baopeng dumbbells si aan u abuurno qorshe fayaqab oo hufan oo madadaalo leh guriga dhexdiisa, si ay fasaxu u noqdo xilligaaga dahabiga ah ee isbeddelka!
Xilligan laxanka degdega ah, oo lagu sameeyay nantong khasnadda PengSheng dumbbell, shaki la'aan waa doorashada ugu fiican ee jirdhiska. Iyada oo ay la socoto farshaxankeeda quruxda badan, xajin raaxo leh iyo xulashooyin miisaan oo kala duwan, Baopeng dumbbells waxay noqdeen doorashada koowaad ee dad badan oo xiiseeya jimicsiga. Haddii ay tahay bilow ama khabiir sare oo jirdhiska, waxaad ka heli kartaa miisaanka saxda ah ee qalabkan dumbbells si loo gaaro jimicsi sax ah dhammaan qaybaha jidhka.
TAXANAHA GANACSIGA EE ARK
Holiday dumbbell barnaamijka tababarka
1. Casharka is-diyaarinta (5 daqiiqo)
Ku bood xadhig ama ku soco meesha: Si degdeg ah u dhaqaaji murqaha jidhkaaga oo dhan, kor u qaad garaaca wadnahaaga, una diyaari jimicsiga xiga.
Duubista garabka: Qabashada dumbbells, u taagan si dabiici ah, qaadashada garabka sida dhidibka, samaynta ficil duubista hore iyo gadaal si aad u diiriso wadajirka garabka.
2. Tababarka Xoogga (30 daqiiqo)
Dumbbell squats: Samee bowdada, miskaha iyo xoogga xudunta ah, mid kasta oo 12-15 jeer ah, wadar ahaan 3 qaybood.
Dumbbell riix: istaag ama fadhi, ku qabo dumbbell ilaa madaxa labada gacmood, xooji xoogga garbaha iyo gacmaha sare, 10-12 jeer koox kasta, wadar ahaan 3 qaybood.
Dumbbell curls: Beddelka ama isku mar, tababarka bicep, 12 ilaa 15 reps halkii set, wadar ahaan 3 qaybood.
Ku foorarsan doonista: si aad u jimicsato murqaha dambe, kor u qaad xariiqda dambe, koox kasta 12 ilaa 15 jeer, wadar ahaan saddex kooxood.
3. Interval Aerobic (10 daqiiqo)
Dumbbell lulid boodada: Qabo dumbbell, dhaqso u bood oo gacmaha kor iyo hoos u lul si aad u wanaajiso shaqada wadnaha iyo sambabada, si isdaba joog ah, wadar ahaan 10 daqiiqo.
4. Fidi oo is deji (5 daqiiqo)
Kala-bixinta jidhka, gaar ahaan murqaha loo tababaray kala-baxa taagan, waxay caawiyaan muruqa soo kabashada, waxay yareeyaan xanuunka.
XUAN TAXANAHA GANACSIGA
Xiliga fasaxa ma ahan kaliya in uu ahaado sariiro iyo cunto fudud, waa wakhti aad u fiican in aad naftaada dib u soo kiciso oo aad xadkaaga riixdo. Soo qaado Baopeng dumbbells oo bilow safarka jirdhiska qoyskaaga! Aynu dhammaado fasaxa, ma aha oo kaliya goosashada ka buuxa farxad iyo nasasho, laakiin sidoo kale waxay leeyihiin nafsi caafimaad leh oo kalsooni leh!
Waqtiga boostada: Seb-24-2024
