Ihe omume mgbagwoju anya na dumbbells dị mfe.
K'anyị jiri ihe mgbochi na aka mee.
A ghaghị ime mmega ahụ mbụ 10-20 ugboro maka ụzọ 2. Enwere ike na-ehulata na ikpere ma tinye obosara n'ubu. Were ihe ndị ahụ na-agbanye gị n'aka ma wedata ha na ogidi n'ime. Bipu ogwe aka gị na ikpere gị ma dọba ụdọ ahụ n'ubu gị, na-egosiputa ahịhịa ahụ ka dumbbell dị n'otu. Weghachite aka na. wdg, na-ekpegharị aka na aka nke ọzọ.
Omume nke abụọ a na-eme oge 8-12 maka 2 ụzọ. Akwukwo bu ikpere na obosara ya, ogwe aka abuo. Bipịa aka gị n'apụ aka (nkwụ n'ime), bulie ogwe aka gị n'akụkụ 90gr. Jiri nwayọọ nwayọọ welite aka gị n'elu isi gị, n'ejighị ikwe n'aka ha ma ghara ịgbatị aka gị. Gaa na i.p.
Omume nke atọ na-eme 8-12 ugboro 2 na-eru nso. Ọnọdụ nke ụkwụ bụ otu ihe ahụ, a na-etinye ogwe aka n'akụkụ ahụ na dumbbells. Bend ogwe aka gị na elbows (ntakịrị), jiri nwayọọ nwayọọ gbadaa ha n'ahịrị n'ogo. Jiri nwayọ laghachi na i.p.
Ihe omume nke anọ na-emekwa oge 8-12 oge 2. Gwuo aka gi ma gbasaa ogwe aka gi na dumbbells n'elu obi gi. Bend ogwe aka gị n'ubu aka ma gbasaa ha, na-agbanye n'úkwù gị na bench. Azụ kwesịrị ịdị ka ala.
A na-emega ahụ ikpeazụ ugboro abụọ maka ụkwụ 10. Ụkwụ bụ ogwe aka n'obosara, n'otu aka a dum dum. Kuru ihu na ikpere gị ehulata, azụ dịka n'ala. Na aka aka gi, dabere na ikpere gi. Aka na mkpịsị ụkwụ na-adabere n'ikpere ụkwụ. Site na ọnọdụ a, kwaga ogwe aka na ọkwa ubu na ntakịrị azụ. Gaa na i.p.
Ihe na-esote ọ ga-abụ ihe omume maka azụ.
Dina ala gi na bench, imechi ya ma gbasaa ukwu gi. Aka na dumbbells gbasaa ma tinye n'ala. Mgbe ahụ, welite aka abụọ n'otu oge ahụ. Ọ dị mkpa ka mmadụ abụọ bịaruo ugboro iri.
Na-eme ihe omume a na aka nke ọ bụla ugboro iri. Ọ ga - ewe oche ma ọ bụ bench maka nkwado. N'iji otu aka na-eburu otu ebe, nke abụọ na-anọchi oche nke bench (oche). Aka na nkwụ ụda na ala. Jiri nwayọọ nwayọọ dọrọ aka, na-adọkpụ ikpere ụkwụ, na-agbanye aka n'obi. Jiri nwayọ laghachi na i.p.
A na-emega ahụ nke atọ na nhazi 2 nke oge 8-12. Were dumbbells ma guzoro ọtọ. Aka gbasaa, tụgharịa n'ọbụ aka. Buru ubochi ahu n'obi gi, gbanye ogwe aka gi n'olu. Osisi anaghị ada mbà, aka dịka ala.
Na-eme mmemme ahụ na-esonụ ugboro 10. I. P. dina ala n'azu oche, aka na dumbbells jikọọ aka ma gbasaa n'ihu igbe ahụ. Jiri aka nri na-agbanye aka gị jiri nwayọọ nwayọọ na-agbanye isi gị, ihe fọrọ nke nta ka ọ bụrụ ọkwa.
Ihe omumu ikpeazụ a na mgbagwoju a, mee ugboro 5.
Ị na-edina ala azụ gị, ụkwụ n'ala, gbuo ikpere. Dụgharịa aka gị na dumbbells. Anyị na-eme na akaụntụ ahụ:
- otu uzo - a na - ewepụ aka aka nri site n'isi, nke abụọ abanye n'apata ụkwụ;
- Abụọ - aka na-apụ. p.
- atọ - yana "otu", ma na-agbanwe aka;
- Anọ - aka na-apụ. n.
N'ikpeazụ, anyị ga-eme ihe maka akwara nke ukwu na afọ.
Guzo ọtọ, jiri ụkwụ gị kwụ ọtọ n'ogologo, nke dị ogologo. Tọọ aka gaa, aka na dumbbells ala n'ala. Gbanwee aka ekpe na aka nri, azụ dị ngwa. Mee 20 agbanye na ntụziaka ọ bụla.
Na-ekpuchi ubu ubu di iche. Guzo ọtọ. Otu aka na belt, nke ọzọ - a dumbbell. Na-eme ihe ndị dị omimi, na-emegharị ihe na pịa. Na pelvis adịghị akpali. Tinyeghari ugboro ugboro ugboro ugboro dị iche iche.