Kukweza ma dumbbells ndi dzanja limodzi molunjika
  • Gulu laminyewa: Paphewa
  • Mtundu wa masewera olimbitsa thupi: Kudzipatula
  • Mtundu wa masewera olimbitsa thupi: Mphamvu
  • Zida: Ma Dumbbells
  • Mulingo wamavuto: Woyambira
Kukweza dumbbell ndi dzanja limodzi kumbali Kukweza dumbbell ndi dzanja limodzi kumbali
Kukweza dumbbell ndi dzanja limodzi kumbali Kukweza dumbbell ndi dzanja limodzi kumbali

Kukweza ma dumbbells ndi dzanja limodzi motsata njira yochitira masewera olimbitsa thupi:

  1. Sankhani dumbbell ya kulemera koyenera kwa inu, ndipo mutenge m'manja. Dzanja laulere liyenera kudalira chinthu chokhazikika, kupereka thupi moyenera panthawi yolimbitsa thupi.
  2. Imirirani molunjika.
  3. Kusunga thupi molunjika, exhale, pang'onopang'ono kwezani dumbbell kumbali. Dzanja lapindika pang'ono pachigongono. Gwirani dumbbell pamalo apamwamba kwa masekondi 1-2.
  4. Pa pokoka mpweya pang'onopang'ono kuchepetsa dumbbell pansi.
  5. Chitani masewerawa ndi dzanja lanu lina.

Zochita pavidiyo:

amachita masewera olimbitsa thupi ndi ma dumbbells
  • Gulu laminyewa: Paphewa
  • Mtundu wa masewera olimbitsa thupi: Kudzipatula
  • Mtundu wa masewera olimbitsa thupi: Mphamvu
  • Zida: Ma Dumbbells
  • Mulingo wamavuto: Woyambira

Siyani Mumakonda