Miyaad jeceshahay inaad ka baxdo hustle iyo isbadal shaqada oo aad ku raaxeyso waqti firaaqeed? Laakiin ha iloobin, caafimaad iyo jirba waxay u baahan tahay in nagu qaabeeyo inta ugu badan. Maanta, aan sahaminno sida loo isticmaalo bapeng blumbells si aan u abuuro qorshe hufan oo xiiso leh oo guriga ah, si fasaxa uu u noqdo muddadaada dahabiga ah ee isbedelka!
Waqtigan laxankan ee degdegga ah, ayaa ka dhacay Nanting khasnadda Pengssheng, shaki la'aan shaki la'aan ayaa ah xulka ugu wanaagsan ee jimicsiga. Iyada oo ay weheliso farshaxanimadeeda heersare ah, oo raaxo leh xulashooyinka miisaanka iyo miisaanka kaladuwan, Baopeng dumbbells waxay noqdeen doorashada ugu horreysa ee ku saabsan xamaasad badan oo jimicsi leh. Haddii ay tahay qof bilow ah ama khabiir sare oo jimicsi ah, waxaad ka heli kartaa miisaanka saxda ah ee dumbbells si aad u gaarto jimicsi sax ah oo dhammaan qaybaha jirka.
Ark ganacsi ganacsi oo ark ganacsi ah
Barnaamijka Tababbarka Fasaxyada Cardbell
1. Kalfadhiga diirimaadka (5 daqiiqo)
Ku bood xadhig ama meel ku dhex soco: Si dhakhso ah u dhaqaaji muruqyada jirkaaga oo dhan, kor u qaad garaaca wadnahaaga, oo u diyaarso shaqada xigta.
Garabka garabka: qabashada dumbbells, si dabiici ah u taagan, oo garabka u qaadaya sidii dhidibka, oo ku soo dhacaya ficilka iyo gadaal si ay u kululeeyaan garabka garbaha.
2. Tababar xoog (30 daqiiqo)
Dumbbell Squats: Toosto gacmeedyo, miskaha iyo xoogga muhiimka ah, go'an kasta oo ah 12-15 jeer, wadarta 3 set.
Dumbbell riix: Istaag taagan
Dumbbell curls: beddel ama isku mar, tababbarka keega, 12 illaa 15 reps seken, wadarta 3 set.
Liiska rodoga: in la jimicsado muruqyada dhabarka, kor u qaadista xariiqda dhabarka, koox kasta oo ah 12 illaa 15 jeer, wadarta saddex kooxood.
3. Dhex-dhexaadiyaha jimicsiga (10 daqiiqo)
Dumbbell SWING JOOJI: Ku qabo dumbbell, si dhakhso ah u bood oo wareeji si aad u hagaajiso shaqada wadnaha iyo shaqada, si isdaba joog ah, oo ah muddada 10 daqiiqo.
4. Kala fidin oo isdeji (5 daqiiqo)
Jidhku wuu fidsan yahay, gaar ahaan murqaha tababaran ee fidinta taagan, ka caawi muruqyada soo kabashada, yaree xanuunada.
Taxanaha ganacsiga ee Xauan
Xilliga fasaxa ma aha inuu kaliya ku saabsan ku saabsan sariiraha iyo cunnada fudud, waa waqti fiican oo lagu soo celiyo naftaada oo aad xadidaad u riixdo. Soo qaado bafaaqa ba! Aynu dhammayno dhammaadka ciida, ma aha oo keliya in goosashada oo keliya farxad iyo nasasho, laakiin sidoo kale aan caafimaad qabno oo kalsooni badan leh!
Waqtiga Post: Sep-24-2024
