Mayelana Nomkhiqizo
| Isisindo | Ubude | Ububanzi |
| 0.6KG | 30cm | 8.5cm |
| 1KG | 32cm | 8.5cm |
| 2KG | 34cm | 9.5cm |
| 3KG | 36cm | 11cm |
| 4KG | 38cm | 12cm |
| 5KG | 40cm | 13cm |
Mayelana nokusetshenziswa
Ingakwazi ukusebenzisa imisipha yesitho esingenhla nokhalo, imisipha yesisu.Njengokwenza ama-sit ups ngemuva kwezandla zentamo eziphethe i-dumbbell, kungandisa ukusebenza kahle kokuzivocavoca kwemisipha yesisu Umthwalo;ukubamba i-dumbbell ukwenza i-lateral flexion noma ukujikeleza, ingasebenzisa imisipha ye-oblique yangaphakathi nengaphandle yesisu;ubambe i-dumbbell ingalo eqondile phambili, i-lateral flat lift ingasebenzisa ihlombe Imisipha yesisu nesifuba.
Mayelana Nomkhuba
Mayelana nePhakheji
Ukupakisha: kwangaphakathi: 1 pc/pp isikhwama, 90 izingcezu/ibhokisi
Isikhathi sokuthumela: izinsuku ezingu-5-7 zokulethwa kwesampula, izinsuku zokusebenza ezingu-7-15 zezimpahla eziningi, okuncike ebuningini.
