Ku saabsan Badeecada
| Miisaanka | Dhererka | Ballaca |
| 0.6KG | 30cm | 8.5cm |
| 1KG | 32cm | 8.5cm |
| 2KG | 34cm | 9.5cm |
| 3KG | 36cm | 11cm |
| 4KG | 38cm | 12cm |
| 5KG | 40cm | 13cm |
Ku saabsan Isticmaalka
Jimicsi kara murqaha addimada sare iyo dhexda, murqaha caloosha.Sida samaynta fadhiga gadaasha qoorta gacmaha oo haysta dumbbell, waxay kordhin kartaa waxtarka jimicsiga murqaha caloosha;Qabashada dumbbell si ay u sameyso dabacsanaan lateral ama jimicsi wareeg ah, waxay jimicsi kartaa murqaha gudaha iyo dibadda ee caloosha;Qabashada gacanta toosan ee dumbbell, wiish fidsan oo lateral ah ayaa jimicsi kara garabka Muruqyada caloosha iyo laabta.
Ku saabsan Dhaqanka
Ku saabsan Xidhmada
Xirmooyinka: gudaha: 1 pc/pp bac, 90 xabo/ kartoon
Waqtiga dhoofinta: 5-7 maalmood ee bixinta muunad, 7-15 maalmood oo shaqo oo alaab ah, taas oo ku xidhan tirada.
