Kev qoj ib ce yog qhov zoo rau kev noj qab haus huv, thiab dumbbells yuav pab cov leeg nqaij thiab txhim kho kev sib koom tes, sib luag, thiab nce ntshav kev. Txawm li cas los xij, kev tawm dag zog tsis zoo tuaj yeem ua rau tsis muaj txiaj ntsig ntawm qhov zoo tshaj plaws thiab raug mob ntawm qhov phem tshaj plaws. Yog li no, thaum xav kom pib qoj ib ce nrog dumbbells, koj yuav tsum ua tib zoo saib.
Cov Lus Qhia
Kauj ruam 1
Ua ntej yuav ua dumbbell ce thawj zaug, sab laj ib tus kws qhia ntawv. Nws tuaj yeem pom zoo rau qhov kev pom zoo rau koj thiab yuav qhia koj tias yuav ua li cas thiaj raug.
Kauj ruam 2
Pib nrog dumbbells lub teeb tshaj. Lawv qhov ceeb thawj yuav tsum tsis txhob muaj ntau tshaj 1-2 kg. Txhawm rau kom tswj hwm cov leeg nqaij tsim nyog, qhov yooj yim dumbbells yuav txaus. Tab sis rau cov dag zog lub zog koj yuav xav tau ib cov lus nug nrog cov tshem tau pancakes.
Kauj ruam 3
Tus pib ceeb thawj ntawm lub dumbbells yuav tsum yog tias koj tuaj yeem ua tiav tsawg kawg 8 reps nrog lawv. Ntxiv qhov hnyav tes taw hnyav li maj mam. Nws tuaj yeem yuav coj nws mus txog 2, 5-3 kg tom qab 2-3 lub hlis ntawm kev cob qhia tsis tu ncua.
Kauj ruam 4
Nco ntsoov tias muaj cov ntawv qhia qhia. Pib nrog kev tawm dag zog. Faib lawv los ntawm pab pawg leeg. Qhov nyuaj ntawm kev tawm dag zog yuav tsum tau nce ntxiv mus zuj zus. Qhov nruab nrab, qhov no tuaj yeem ua tiav txhua ob lub hlis.
Kauj ruam 5
Cov workout yuav tsum yog mob siab heev. Tsuas yog hauv qhov no koj yuav ua tiav qhov tshwm sim. Thiab, ntawm chav kawm, lawv yuav tsum tsis tu ncua.
Kauj Ruam 6
Ua ntej pib cov chav kawm, nco ntsoov ua kom sov. Nws yuav tsum muaj ntau yam haujlwm hauv aerobic, xws li lub teeb khiav, viav vias caj npab thiab txhais ceg, khoov lub cev rau pem hauv ntej thiab rau ob sab. Nco ntsoov ua tib zoo sov so cov pawg leeg uas koj yuav "viav vias" nrog dumbbells. Txwv tsis pub, kev ntxhov siab ntawm "cov leeg txias" tuaj yeem ua rau raug mob hnyav.
Kauj Ruam 7
Thaum pib ua koj lub dumbbell ce, pib los ntawm kev nqa los ntawm qhov chaw zaum. Qhov no yuav txo qhov kev pheej hmoo ntawm kev raug mob los ntawm kev txav tsis zoo thiab qhov hnyav tsis txaus.
Kauj ruam 8
Pib nrog kev pabcuam rau ntawm cov leeg ntawm lub xub pwg girdle thiab caj npab. Tom qab ntawd, txaav tes mus ko taw ua ib ce. Thiab tsuas yog tom qab ntawd muab tso rau hauv lub nraub qaum thiab abs.
Kauj Ruam 9
Rov ua ib ce tsawg kawg 10 zaug rau 3-4 pawg. So ntawm cov pawg yuav tsum tau 1-2 feeb. Nyob hauv hom no, kev qhia yuav muab cov txiaj ntsig zoo.
Kauj ruam 10
Yog tias koj lub hom phiaj tsim lub zog, saib xyuas cov khoom noj kom zoo. Kev noj haus yuav tsum ua kom sib npaug tsis yog hauv cov ntsiab lus hauv calorie, tab sis kuj tseem nyob hauv cov protein.
