Li-Dumbbells tsa 5 KG tse monate tsa ho phahamisa boima ba 'mele
Kenyelletso ea Sehlahisoa
Lisifa Tse Khahlehang-E nepahetse bakeng sa ts'ebeliso efe kapa efe ea boikoetliso kapa lenaneo la ho letsa le ho betla matsoho, mahetla le mokokotlo, ho kenyelletsa le cardio bakeng sa matla a holimo.
Moqapi o sa Slip-Grip-Ho roala ha thepa ea boleng bo holimo ho etsa hore e be bonolo ebile e ts'oare matsoho 'me e fana ka tšireletso khahlanong le li-calluses.
Li-Dumbbells li arotsoe ka mofuta oa lisebelisoa tse thusang bakeng sa ho phahamisa boima ba 'mele le boikoetliso ba' mele.Ho na le mefuta e 'meli ea boima bo tsitsitseng le boima bo feto-fetohang.① Li-dumbbells tsa boima bo tsitsitseng.E entsoe ka tšepe ea kolobe e nang le molamu oa tšepe bohareng le libolo tse tiileng lintlheng tse peli bakeng sa boikoetliso.②Li-dumbbells tse feto-fetohang.Ho tšoana le "barbell" e fokotsehileng, lipoleiti tsa tšepe tse chitja tsa boima bo fapaneng li behiloe lipheletsong tse peli tsa litšepe tse khuts'oane tse ka bang bolelele ba 40 ho isa ho 45 cm, tse ka eketsang kapa tsa theola boima ba 'mele nakong ea boikoetliso ba ho phahamisa kapa ho ikoetlisa.Boikoetliso ba kamehla ba li-dumbbell bo ka eketsa matla a mesifa likarolong tse sa tšoaneng tsa 'mele.
Tlhaloso ea Sehlahisoa
| Lebitso la Sehlahiswa | Dumbbell e ntle |
| Tšebeliso | Koetliso ea 'Mele |
| Mmala | Tloaelo |
| Letšoao | Letšoao la tloaelo |
Ho bopa 'mele, Li-Dumbbells tse Tlohang
Taolo ea boima, 'mele oa ho fokotsa mafura.
Fokotsa Boima, Sebopeho sa Lehae, Chebahalo e ratehang.
TS'IRELETSO E PHELANG TIKOLOHO
LETLALO MOTSOALLE LE LATSOE
E phutholohile, e Sireletsehile, e Phetse hantle.
MOSEBETSI OA MOTHO OA BOHLOKOA
Moralo o kopaneng o tsitsitse ebile o bolokehile, o motle ebile o boreleli ka chebahalo.
TSEPANELA HO ETSA MOHOLO
MOSEBETSI OA TS'OANELO
Dumbbell e Ncha
E ka feto-fetoha e bonolo, Fumana e bonolo, Tšoara e bonolo.
TS'ELISITSOE
LE BOLOKEHILENG HO HLAHLOLA
Boima ba 'mele bo ka fetoloa ka bolokolohi ho fihlela litlhoko tsa hau tse fapaneng tsa boikoetliso.
HLATSANG TŠEBE
U se ke ua tšoenyeha ka matheba a mofufutso ka mor'a ho ikoetlisa.Hlatsoa ka metsi ho tsosolosa e ncha.
PONAHALO MORAO
Lintho tse ntle li etsa hore boikoetliso bo be fesheneng haholoanyane.
Boikoetliso le Feshene
Mokhoa oa ho sebelisa li-dumbbells hantle
Matsatsing ana, banna ba bangata ba khetha ho sebelisa li-dumbbells bakeng sa ho ikoetlisa.Ke lintlha life tseo u lokelang ho li ela hloko ha u sebelisa li-dumbbells?Banna ba bangata ba ratang botle ba rata ho ipapisa le ba bang ha ba sebelisa li-dumbbells.Ha li boima ho feta hore na ke mang ea phahamisang boima kapa ea phahamisitseng ka nako e le 'ngoe.Hangata, sena se fosahetse haholo.
Ketso e potlakileng ea ho phahamisa li-dumbbells le ho sisinyeha ha 'mele o ka holimo ho bonolo haholo ho baka khatello ea mesifa.Maemong a boima, e tla baka meokho ea mesifa.Haeba dumbbell e le boima haholo, kotsi ea ho tsoa kotsi e tla eketseha.Ho feta moo, boikoetliso ba li-dumbbell bo sebetsa hantle ho manonyeletso.Litlhoko tsa ho lokisa li boetse li phahame haholo.Haeba e potlakile haholo kapa e le boima haholo, e ka 'na ea baka tšenyo ho manonyeletso.Ka nako e ts'oanang, ho tsamaea ka potlako ho tla beha khatello e eketsehileng holim'a li-tendon.Le hoja matla a ho phatloha a ka sebelisoa, ho na le koetliso e fokolang ea mesifa, 'me sehlopha sa mesifa se lebisitsoeng se ke ke sa sebelisoa ka katleho, kahoo se hlōleha ho finyella phello ea ho ikoetlisa.
Tsela e nepahetseng ea ho phahamisa li-dumbbells Ho finyella phello e phahameng ea ho phahamisa li-dumbbells, re lokela ho boloka boemo bo nepahetseng.Ntlha ea pele, ema ka maoto, 'me sebaka se se ke sa ba seholo haholo.Ho lekane ho arohana ka bophara ba mahetla.Lula u tsitsitse, sefuba le mpa, matsoho a ka holimo le matsoho a manyenyane.Lehlakore la matsoho ke likhato tse 90, liatla tsa matsoho ka bobeli li shebile ka pele, litebele le mahlo li shebane, ebe li sutumelletsa holimo.Exhale ha u ntse u sututsa, 'me motsamao o lokela ho lieha, ka ho khetheha ka lebelo le sa khaotseng.Mokoetlisi o boetse o hopotsa batho ba bangata ba chesehelang li-dumbbell hore haeba u rata li-dumbbells empa u sa tsebe hore na boima ba li-dumbbells bo u loketse, u ka ea sehlopheng sa boikoetliso ba setsebi 'me u kope mokoetlisi hore a u thuse ka koetliso ea matla.Phello ea boikoetliso ba hau, ntho ea bohlokoa ka ho fetisisa ke hore ntlha ea tšireletso ea boikoetliso e boetse e ntlafatsoa.
Litaba tse hlokang tlhokomelo ha u ikoetlisa ka li-dumbbells:
Futhumala ka ho feletseng pele u ikoetlisa.Li-Dumbbells ke mofuta oa lisebelisoa tse thusang bakeng sa ho ikoetlisa ka matla.Ebang ke koetliso ea matla kapa sebōpeho sa 'mele, e ka bapala karolo e ntle haholo.Ha re sebelisa li-dumbbells bakeng sa ho ikoetlisa, re boetse re lokela ho ela hloko litaba tse ling, ho etsa bonnete ba hore re sebelisa li-dumbbells ho ikoetlisa ka mokhoa o sireletsehileng, ntho ea bohlokoa ka ho fetisisa ke ho futhumala ka ho feletseng pele u ikoetlisa, ho akarelletsa le metsotso e 5-10 ea koetliso ea aerobic le mesifa e meholo. ea 'mele Ho Otlolla;u se ke ua etsa metsamao ka potlako, haholo-holo botsitso ba letheka le mpa ke ba bohlokoa haholo;mekhatlo ea koetliso e lokela ho qojoa e le 'ngoe, ho leka-lekana ha' mele oohle ke habohlokoa ka ho fetisisa.Ho feta moo, boikoetliso bo lokela ho ba bo tloaelehileng.Tšoara li-dumbbells.Le hoja lithupelo li se thata, li tlameha ho ba tse tloaelehileng.Haeba li le sieo, e ka ’na eaba u sebelisitse mesifa e fosahetseng.Ha setsoe se phahamiselitsoe hantle, lenonyeletso la setsoe le lokela ho kobeha ka mokhoa o itekanetseng.Kotsi;phutholoha ka mor'a hore boikoetliso bo be bo loketseng ho nts'etsopele ea mela e telele le mesifa e bonolo.
Melemo ea boikoetliso ba nako e telele ea dumbbell
- Ho khomarela nako e telele ho ikoetlisa ka li-dumbbell ho ka fetola mela ea mesifa le ho eketsa mamello ea mesifa.Ho ikoetlisa khafetsa ka li-dumbbell tse boima ho ka etsa hore mesifa e be matla, ea matlafatsa likhoele tsa mesifa le ho eketsa matla a mesifa.2. E khona ho sebelisa mesifa ea maoto a ka holimo, letheka le mesifa ea mpa.Ka mohlala, ha u etsa li-sit-ups, ho tšoara li-dumbbells ka matsoho ka bobeli ka morao molaleng ho ka eketsa mojaro oa boikoetliso ba mesifa ea mpa;ho tšoara li-dumbbells bakeng sa ho ikotla ka morao kapa ho ikoetlisa ho ka sebelisa mesifa ea ka hare le ea ka ntle ea oblique;ho ts'oara li-dumbbells ka ho otloloha Mesifa ea mahetla le ea sefuba e ka sebelisoa ka ho phahamisa letsoho pele le ka nqane.3. A ka sebelisa mesifa ea maoto a ka tlaase.Joalo ka ho ts'oara li-dumbbells ho squat ka leoto le le leng, squat ka maoto a mabeli le ho tlola.Haeba u khomarela boikoetliso bo loketseng le ho phela bophelo bo itekanetseng le mekhoa ea ho phomola, hammoho le lijo tse tloaelehileng, u ka phela hantle.Phehella 'me u fumane bokhoni le matla a hau ka mokhoa oa ho sibolla.Ho boloka boikoetliso bo monate ke ho ikoetlisa.Boikoetliso ke ho tlohela maikutlo a hau le ho ikoetlisa ka tsela eo u e batlang.Hase ts'ebetso e bohloko le e rarahaneng.Ha u reka li-dumbbells, u lokela ho li etsa ho ea ka matla a hau.U se ke ua tšoenyeha ha u qala ho etsa li-dumbbells.Ha u se u itokiselitse ho ikoetlisa hamorao, u ka eketsa palo ea boikoetliso.Ho na le melemo e mengata ea ho sebelisa li-dumbbells.Banna le basali ka bobeli ba ka itloaetsa.
Mokhoa oa ho fokotsa matsoho ka li-dumbbells
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Phahamisa li-dumbbell boikoetliso bo le bong.Ntlha ea pele, ema maoto a hao a arohane, a arohane ka bophara ba mahetla.Tšoara li-dumbbell letsohong le leng le le leng, otlolla letsoho la hao le letšehali ho ea ka letsohong le letšehali pele, 'me u tšoare dumbbell ka letsoho la hao le letona le kobehile ka mor'a hao.Ebe u tšoara ketso ka metsotsoana e 15, ebe u fetola matsoho ho etsa ketso.Phehella metsotso e 10 nako le nako.Ho Phahamisa Dumbbell 2 Ntlha ea pele, ema maoto a hao a arohane, bophara ba mahetla a arohane.Tšoara li-dumbbells letsohong le leng le le leng 'me u li fanyehe ka maoto.Ebe u phahamisa dumbbell ka letsoho la hao le letšehali 'me u le otlolle ka ho le letona.Kamora metsotsoana e 15, fetola matsoho ho etsa metsamao.Etsa metsotso e 10 ka nako.Ho Phahamisa Dumbbell 3 Ntlha ea pele, ema maoto a hao a arohane, ka bophara ba mahetla.Tšoara li-dumbbells letsohong le leng le le leng 'me u li fanyehe ka maoto.Ebe u otlolla matsoho a hao a bapisa mahlakoreng ka bobeli 'me u tsamaise mahetla holimo le tlase, u boloke matsoho a hao a otlolohile.Etsa ketso ena metsotso e 10 ka nako.Li-Dumbbell Phahamisa Tse 'ne Pele, ema ka maoto a hao a arohane, bophara ba mahetla a arohane.Tšoara li-dumbbells letsohong le leng le le leng 'me u li fanyehe ka maoto.Ebe u phahamisa matsoho a mabeli hammoho, u boloke matsoho a hao a otlolohile.Tšoara boemo ka metsotsoana e 15, ebe u phomola pele u tsoela pele.Phehella metsotso e 10 nako le nako.Boikoetliso ba ho Phahamisa Dumbbell 5 Ntlha ea pele, ema u arotse maoto, u arohane ka bophara ba mahetla, 'me u khumame mangole hanyenyane.Tšoara li-dumbbells letsohong le leng le le leng 'me u li fanyehe ka maoto.Ebe u phahamisa matsoho ka bobeli ka mor'a hao, tšoara motsamao ka metsotsoana ea 15, ebe u phomola pele u tsoela pele ho etsa motsamao.Tsoela pele ho tsamaea metsotso e 10 ka nako.Boikoetliso ba ho Phahamisa Dumbbell 6 Ntlha ea pele, ema ka maoto a hao a arohane, ka bophara ba mahetla.Tšoara li-dumbbells letsohong le leng le le leng 'me u li fanyehe ka maoto.Ebe o otlolla matsoho ka bobeli ho le letšehali le ka ho le letona 'me u phahamise, u boloke boemo ba metsotsoana ea 15, ebe u nka khefu pele u tsoela pele ho etsa motsamao.Tsoela pele ho tsamaea metsotso e 10 ka nako.Dumbbell Phahamisa Bosupa Pele, ema ka maoto a hao a arohane, ka bophara ba mahetla.Tšoara li-dumbbells letsohong le leng le le leng 'me u li fanyehe ka maoto.Ebe o otlolla letsoho la hao le letšehali le bapa le le letšehali 'me u le phahamise, ka morao oa letsoho la hao pele.Tšoara motsamao ka metsotsoana ea 15, ebe u fetola matsoho ho etsa motsamao.Tsoela pele ho ikoetlisa metsotso e 10 ka nako.
Lihlopha tsa lihlahisoa
- Mohala:13567176106
- Hangzhou, Zhejiang, China
- emily.by@yolandacn.com
