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Dumbell ni anda semua boleh dapat dekat gym. Dekat pasaraya besar pon biasanya jual. Sebab ia merupakan alatan senaman yang sangat basic, ianya memang mudah didapati.

Tapi bukan semua orang tahu cara nak pakai dumbell secara efektif. So kali ni kami nak ajar 5 teknik workout guna dumbellagarnya ianya lebih berkesan

 

 

1.Floor Press

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4 Set
10 reps setiap set
10 saat rehat antara set

 

2.Hammer Bent-Over Row

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4 Set
10 reps setiap set
30 saat rehat antara set

 

3.Dumbbell Press-Up

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4 Set
10 reps setiap set
30 saat rehat antara set

 

4.Reverse Flye

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4 Set
10 reps setiap set
30 saat rehat antara set

 

5.Renegade Row

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4 Set
10 reps setiap set
30 saat rehat antara set

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