Mabelu Odumphadumpha

Ma dumbbell ndi zida zolemetsa zaulere. Kugwiritsa ntchito ma dumbbell ndikwabwino polimbitsa mphamvu, kukulitsa kupirira, komanso kumanga minofu. Kaya kuphunzitsa mphamvu yayikulu ya minofu, hypertrophy, kuphulika kapena kupirira minofu, ma dumbbell ndi zida zophunzitsira zosavuta komanso zodzaza.
Ndipo ma dumbbells amatha kugwira ntchito ndi biceps, triceps, mapewa, minofu ya msana ndi pachifuwa, ndipo mutha kunyamula kawiri kunyumba.
Sankhani ma dumbbell olemera oyenera ndipo mugule seti ngati mungathe. Ndi bwino kugula ma dumbbell olemera osiyanasiyana chifukwa mutha kudziyesa nokha nthawi zonse mukamachita masewera olimbitsa thupi.
Kusakaniza kolemera kokhazikika ndi kugula ma dumbbell awiri a 2.5 kg, awiri a 5 kg ndi awiri a 7.5 kg. Kuti muyese ngati kuphatikiza kwa ma dumbbell kukugwirirani ntchito, tengani kuphatikiza kopepuka kwambiri ndikuyesa. Kwezani ndikutsitsa nthawi 10. Ngati mukumva kutopa ndipo simukuganiza kuti mungathe kukweza nthawi zoposa 10, kuphatikizako ndi kolemera kwambiri kwa inu.

Zathuma dumbbellsNdi ma dumbbell olemera osinthika, osati okhawo omwe amatha kusintha kulemera komanso ang'onoang'ono, osavuta kusunga, osati oyenera oyamba kumene okha, komanso oyenera akatswiri olimbitsa thupi, ang'onoang'ono ndi osavuta kusunga kunyumba ndipo satenga malo ambiri.