Ingqikithi yesisindo sama-dumbbells amabili ama-5KG 10KG = 1.25KG * 4 + 0.5KG * 4 + 2 dumbbell bar + 4 nuts
Ama-dumbbells amabili we-7.5KG inani eliphelele lesisindo 15KG = 1.25KG * 8 + 0.5KG * 4 + 2 dumbbell bar + 4 nuts
Ama-dumbbells amabili we-10KG inani eliphelele lesisindo 20KG = 2.5KG * 4 + 1.25KG * 4 + 0.5KG * 4 + 2 dumbbell bar + 4 nuts
Ingqikithi yesisindo sezimbumbulu ezimbili ze-15KG 30KG = 2.5KG * 8 + 1.25KG * 4 + 0.5KG * 4 + 2 dumbbell bar + 4 nuts
Ingqikithi yesisindo sezimbumbulu ezimbili ezingama-20KG 40KG = 2.5KG * 12 + 1.25KG * 4 + 0.5KG * 4 + 2 dumbbell bar + 4 nuts
Ingqikithi yesisindo sama-dumbbells amabili ama-25KG 50KG = 5KG * 4 + 2.5KG * 8 + 1.25KG * 4 + 0.5KG * 4 + 2 dumbbell bar + 4 nuts
Izinketho ezahlukahlukene, izindlela ezahlukahlukene zokuqeqesha, induku yokuxhuma ingashesha ishintshe phakathi kwamamodi we-dumbbell ne-barbell, futhi inezindlela ezahlukahlukene zokufanisa. Umuthi wokuphepha osanda kuthuthukiswa uphephile futhi awushelelezi. Ukubambelela kwe-ergonomic, ngokuthungwa kahle kwendawo, ukungcwathwa okungasheleli, akulula ukuwa uma ungazigcobisi izandla zakho, ungakhetha ikhava evikela irabha yombala yezimbumbulu, engalimazi phansi, ungasebenzisa injoloba ikhava ukuze iguqulwe ibe yisitobha se-dumbbell push-up, namabhokisi ezipho amahle kakhulu angaba Isitoreji sasekhaya samahhala, esilula nesitayela, okulula ukuphatha lapho uphuma, nezinto zokuzivikela ezijiyile ukuvikela isudi yakho yokuqina komzimba. Ifanele izimo ezahlukahlukene zokuqina ezifana nejimu yokuzivocavoca, igumbi lokuhlala ekhaya njalonjalo. Yenziwe ngensimbi engagqwali. Ubuchwepheshe buvuthiwe futhi buthunyelwa emazweni angamakhulu emhlabeni. Izinga lokuvikelwa kwemvelo selifinyelele izidingo zamazwe athuthukile afana ne-Europe kanye ne-United States, futhi athandwa ngabathengisi abavela emazweni ahlukahlukene.