Nkhani

Matako ndi osavuta kuzindikira, kotero mawonekedwe a matako ndi ofunika kwambiri.Anthu ambiri amaganiza za mitundu yonse ya njira zophunzitsira chiuno.Palinso mayendedwe ambiri ophunzitsira m'chiuno, freehand ndi zida, ndiye mukudziwa zomwe mayendedwe ophunzitsira zida za m'chiuno?

Smith Squat
Ma squats ndi njira yabwino kwambiri ya m'chiuno, koma anthu ambiri amavutika kuti asamayende bwino mumasewera aulere, kapena amatha kuchita masewera olimbitsa thupi kuti athe kuwongolera bwino ndikukhazikika pakati pa mphamvu yokoka.

miyendo
Khalani pa bolodi la chida mwendo kukweza chimango, mmbuyo pafupi ndi bolodi, mapazi pa phazi mbale;matako mwendo mphamvu, yendani kutsogolo kwa miyendo pang'ono akupindika pafupi mowongoka, kumva chidule cha chandamale minofu gulu, pachimake chidule 1-2 masekondi;Pang'onopang'ono bwererani pamalo oyamba ndikubwereza.

Neck back barbell lunge squat
Tsitsani kapamwamba kumbuyo kwa khosi lanu mpaka mawondo a miyendo yanu yakumbuyo akhudze pansi, koma musakakamize kukhudzana ndi pansi.Sungani msana wanu mowongoka ndi perpendicular pansi mpaka mutakhala pamtunda, kenaka muwongole mawondo anu ndikubwerera kumalo oyambira.Squat kwa 4 masekondi, khalani chete kwa 2 masekondi, imirirani masekondi 4, ndipo nthawi zonse tsatirani njira yomweyo.

Crouch weightlifting
Theka la squat ndi lofanana ndi kulemera kwa theka la squat, kumene mumayamba kugwira bar ndi manja onse ndikugwedeza pansi kuti mukweze chiuno.Kwezani manja anu ndi belu pang'onopang'ono kuti mudziwe komwe kuli chifuwa, ndiyeno muchepetse pang'onopang'ono.Izi sizidzangogwiritsa ntchito m'chiuno mwanu, komanso kuonjezera kupanikizika ndi kupanga chiuno, kupanga chiuno chanu kukhala changwiro.Kusunthaku kuyenera kuchitika ka 30.

Mtengo wa TAB
Mu masewera olimbitsa thupi, ine ndikutsimikiza inu nonse mwawona mtundu woterewu wokoka mphete.Nthawi zambiri amapangidwa kuti azigwira minofu m'manja mwanu, koma ngati mutasinthana, mutha kugwira ntchito m'chiuno mwanu pochita squat ndi ntchafu zanu mofanana ndi chiuno chanu.Chitani izi ka 50 kuti mugwire ntchito m'chiuno.