Dumbbells bụ ihe zuru ụwa ọnụ, ma, karịsịa, otu simulate bara uru nke ga-arụpụta ezigbo ihe n'ụlọ. A na-eji dumbbells mee ihe maka oke nfe na nkwonkwo akwara. Oge nke nkuzi - ọ dịkarịa ala minit 30. I kwesiri ịmalite na-ekpo ọkụ iji mee ka ụbụrụ gị dị mma, ma na njedebe, mee nkwụsị.
Ihe mgbagwoju anya na dumbbells n'ụlọ
E nwere ọtụtụ ihe dịgasị iche iche na ụdị ibu arọ a, ka anyị lelee nhọrọ ndị a na-ewu ewu ma na-ewu ewu na nkọwa ndị ọzọ.
- Squats . Mmega ahụ na-enye gị ohere ịkwanye ihe fọrọ nke nta ka ọ bụrụ akụkụ nile ahụ ike. Nara aka nri, jide ha n'akụkụ ubu gị. N'okwu a, a ga-eduzi ikpere ụkwụ ala. Mee slopes, na-edebe iwu niile, ya bụ, ikpere ekwesịghị ikpuchi sọks, ma debe azụ gị. Na-ebuli akpati ahụ elu, mee ka igwe na-agbanye. Tinyegharịa ugboro 20 n'ọtụtụ ụzọ. Ntụ aro nke dumbbells bụ 3 n'arọ.
- Nchịkọta ego . Maka ịkụnye uru nke aka na obi dị mgbagwoju anya maka ụmụ nwanyị kwesịrị itinye ihe omume a na dumbbells. Nọdụ ala na azụ ma were dumbbells. Ọ dị mkpa na etinyere azụ dị ala, a na-apịakwa afụ ụkwụ. Aka na-ebuli elu, wee dụga ha n'ime obi. Kwa oge na ọzụzụ, gbanwee n'akụkụ. Debe aka gị na mbara igwe. Mee 15 ugboro n'ọtụtụ ụzọ. Ntụ aro nke dumbbells bụ nke dịkarịrị 5 kilogram.
- Ikwenye na agba . Omume a ga-eme ka ị rụọ ọrụ n'ubu gị na triceps. Guzosie ike, ma buru gị ụra. Dumbbells na-adọta aka n'egedege ahụ ka ikpere ya wee lee anya. Ọ dị mkpa ka ị bulie ubu gị na nkwụnye ụzọ. Mee 15 ugboro n'ọtụtụ ụzọ.
- Akụkụ ihu . A ghaghị itinye ihe omume a na dumbbells dị mgbagwoju anya maka ụlọ, na-achọ ka ị kpochapụ akwara abdominal na akwara mgbochi. Lekwasị anya na ihu aka nke aka na n'ụkwụ. Pelvis na ahụ na-anọgide na-ebu ibu iji mepụta usoro ziri ezi. Were dumbbell ka ọ belata ya n'okpuru úkwù, wee bulie. Ọ dị mkpa ịnọgide na-enwe mkpesa na mgbe niile. Gbanwee ọnọdụ ahụ. Mee ugboro iri na isii maka aka ọbụla.
- Mgbaghari gburugburu . Ihe omuma nke ozo nke nwere mkpari nke oma, nke a na akwadoro itinye n'ime mgbagwoju anya maka uzo. Iguzo ọtọ, buru dumbbells ma gbasaa aka gị. Nmepu ume na-amalite ịpụta gburugburu gburugburu, na n'ike mmụọ nsọ azụ. Ọ dị mkpa ijide aka gị n'ụzọ ziri ezi na ịghara ịdalata. Iji gbakwunye ụdọ nwa ehi, ị nwere ike ịrịgo sọks.