Kei te hiahia koe ki te mawhiti atu i te pukumahi o te mahi, kia pai ai te wā whakangā? Engari kaua e wareware, me hanga e tātou te hauora me te tinana. I tēnei rā, me tūhura tātou me pēhea te whakamahi i ngā dumbbells Baopeng hei waihanga i tētahi mahere whakapakari tinana whai hua, ngahau hoki i te kāinga, kia noho ai te hararei hei wā koura mōu hei whakarerekētanga!
I tēnei wā o te tere o te manawataki, kua waiho te dumbbell PengSheng hei taonga nui mō Nantong, ā, kāore e kore koia tēnei te whiringa pai rawa atu mō te whakapakari tinana. Nā tōna mahi toi whakamiharo, tōna pupuri pai me te whānuitanga o ngā momo taumaha, kua noho ngā dumbbell Baopeng hei whiringa tuatahi mā te tini o ngā kaiwhaiwhai whakapakari tinana. Ahakoa he tīmatanga, he tohunga whakapakari tinana rānei, ka kitea e koe te taumaha tika i roto i tēnei huinga dumbbell hei whakatutuki i te whakangungu tika o ngā wāhanga katoa o te tinana.
RAUPAPA PĀNUI ARK
Kaupapa whakangungu dumbbell hararei
1. Wā whakamahana (5 meneti)
Peke taura, hikoi rānei i te tūnga kotahi: Whakaohokia teretia ngā uaua puta noa i tō tinana, whakapiki ake i te tere o tō ngakau, ā, kia rite mō te whakangungu e whai ake nei.
Te takai pakihiwi: Te pupuri i ngā haona waewae, te tū maori, te tango i te pakihiwi hei tuaka, te mahi i te mahi takai whakamua, whakamuri hoki hei whakamahana i te hononga pakihiwi.
2. Whakangungu Whakakaha (30 meneti)
Ngā mahi whakakorikori i ngā huha, ngā hope me te whakapakari i te puku, ia huinga o ngā wā 12-15, e 3 katoa ngā huinga.
Pana Dumbbell: Tū ana, noho ana rānei, pupurihia te dumbbell ki te pane ki ngā ringa e rua, whakarei ake i te kaha o ngā pakihiwi me ngā ringa o runga, 10-12 ngā wā i ia rōpū, e 3 ngā huinga katoa.
Ngā miro pōro: Whakangungu i ngā biceps ki te taurite, 12 ki te 15 ngā whakahokinga mō ia huinga, e 3 ngā huinga katoa.
Hoe piko: hei whakakorikori i ngā uaua o te tuara, hei whakarei ake i te raina o muri, ia rōpū o te 12 ki te 15 ngā wā, e toru katoa ngā rōpū.
3. Wā Whakakorikori Hau (10 meneti)
Pekepeke piu dumbbell: Puritia te dumbbell, peke tere, ka piu ake, ka piu ake i ngā ringa ki raro hei whakapai ake i te mahi a te ngākau me te pukahukahu, i ētahi wā, mō te roanga katoa o te 10 meneti.
4. Totoro me te whakangā (5 meneti)
Mā te totoro tinana, inā koa ngā uaua kua whakangungua mō te totoro pūmau, ka āwhina i te whakaora o ngā uaua, ka whakaiti i te mamae.
NGĀ RAUPAPA PĀNUI A XUAN
Kaua te wā hararei e noho noa i runga i ngā tūru me ngā kai mātao, engari he wā pai ki te whakahou i a koe anō me te pana i ō rohe. Tangohia ngā dumbbells Baopeng ka tīmata i tō haerenga whakapakari tinana whānau! Kia tae ki te mutunga o te hararei, kaua e hauhake noa i te harikoa me te wātea, engari kia hauora, kia maia hoki koe!
Wā tuku: Hepetema-24-2024
