Chrome Loadable Dumbbells hmanga siam a ni

Chest lian zawk neih hi a chang chuan mumang a ni. He mumang hi kawng hrang hrang hmangin a thleng dik thei a ni: padded bras, cosmetic surgery emaw, a pianphung zawkah chuan infiamna emaw. Chuvangin i hnute lian zawka lang tura duan exercise tlemte hmanga i rilru ruh siam dan tur chu hetiang hi a ni... artifice tel lovin!  plastic surgery box kal tlang lovin rilru lian zawk neih chuan a theih. Pecs tichak tura ruahman bik sports exercise a awm bawk. Tuin nge rilru ruh tichak la, tone rawh tih chuan firmer leh toned zawk hnute a ti!  Heng exercise tenau practical tak tak tih tur hian dumbbells light, yoga mat leh gym ball te chauh i mamawh a ni. A hnuaia movement te hi set hnih atanga pathum vel ti la, set 12 ah repeat leh rawh.Tin  , he sports routine thar hi kar khatah vawi thum atanga vawi li hmang la, hmuh theih result i hmu thei ang tih hre reng ang che!  Sheathing vangin i hnute kha tichak rawh.

 

Exercise 1: a kalna tur board

Plank position-ah lut la, kut leh ke thlawp rawh. I  kut chu i kephah zau zawnga inhlat taka dah a ni a, i taksa chuan i lu chunglam atanga i kephah thlengin line dinglam a siam tur a ni. I ke chu i pelvis zau zawngah dah tur a ni.

A dawtah chuan kal zel rawh: i kut dinglam leh ke dinglam chu chawi sang la, yoga mat atang chuan sawn rawh. A laiah kir leh la, veilam lamah pawh chutiang bawk chuan ti leh rawh.

 

Exercise 2: a inthlak danglam thin push-up

Sheathing position-ah lut la, kut chu parallel-in, spine aligned leh kut phar chhuak rawh.  Push-up ti la, i elbow te chu i sir lamah i stick ngei ngei tur a ni. Pause la, chutah chuan starting position-ah rawn chho leh rawh.  Tichuan i kut dinglam kha han chawi la, i ke veilam chu khawih turin kal rawh. Leiah chuan dah leh rawh. Kut veilam hmang pawhin chutiang bawk chuan ti rawh.

 

Exercise 3: chu super heroine a ni

I kut chu parallel-in plank position-ah lut rawh. I kut chu i kephah zau zawnga inhlat taka dah a ni a, i taksa chuan i lu chunglam atanga i kephah thlengin line dinglam a siam tur a ni.

Super heroine ang maiin i kut dinglam chu hmalam hla takah, i kephah san zawng thlengin han phar la, chutah chuan leiah dah leh rawh. Veilam lamah pawh chutiang bawk chu a ni. Thiltihthei tak i nih rin a hun tawh. Like what, exercise hi a chang chuan a tha!

 

Exercise 4: hnim hring

Gym ball chu i kawr hnuaiah dah la, i kut khatah dumbbell pakhat la rawh. I hnute chu i taksa, i pum leh i hnute a inmil theih nan chawi sang rawh.  I khup chu 90 degree-ah i ben tur a ni.

Hetiang dinhmunah hian i elbows te chu a sir lamah bend la, dumbbells chu chest height thlengin i kutphah chu hmalam hawiin hniam tir rawh.

Dumbbells chu i taksa lam hawiin i kutphah chu herh kual la, an khawih theih nan rawn hruai chho la, i kutphah chu i hnung lama bang lam hawi tur a ni.  Close volume _off  A dawtah chuan i kutphah chu hmalam pan la, i kut chu hawng la, a bul tanna hmunah dah la, butterfly thla ang maiin.

 

Exercise 5: dumbbells inthlak danglam  A chunga exercise kan tih ang chiah khan ding rawh.  Dumbbells chu i rilru chungah i elbows 90 degree-a ben chungin i kutphah te chu hawng la, vawn rawh. A dawtah chuan i kut dinglam chu ceiling lam hawiin han phar leh rawh. A bul tanna hmunah rawn hruai kir leh rawh. A lehlamah pawh chutiang bawk chu.

 

Exercise 6: deckchair-ah hian a awm a

Tun ṭumah hian gym ball chu i shoulder blades-ah dah la, i hnute chu leiah dah la, deckchair-a i thu ang maiin dah rawh (a awm ang maiin a lang!). Khup pahnih chu ben la, ke kephah chu leiah dah rawh.  I kut chu a sir lamah hawng la, i han phar chhuak vek lo tih hria ang che. I kutphah chu ceiling lam hawi a ni.  Tichuan dumbbells chu an khawih theih nan chawi sang la, center-ah kir leh rawh.

Hnute muscle tha tak neih theih nan movement hi ti leh rawh.

 

Exercise 7: lunges tih hi a ni

Kut tinah dumbbell la la, ke pakhat hnung lamah dah la, khup pahnih (lunges ang chi) chu ben rawh.  Elbows bent la, i kut chu a sir lehlamah hawng la, i kutphah chu pawn lam hawiin, dumbbells chu shoulder height-ah dah rawh.  Tichuan kut dinglam chu han phar la, i rilruah align la, fist chu vei lamah rawn hruai la, a bul tanna hmunah center-ah kir leh la, veilam sir pawh chutiang bawk chuan ti rawh. Tin, chutiang chuan...