Magaro ndiwo anonyanya kuoneka chikamu chemuviri, saka maumbirwo emagaro akakosha.Vanhu vazhinji vanofunga nezve nzira dzakasiyana dzekudzidzisa mahudyu avo.Kune zvakare akawanda ehudyu yekudzidzira mafambiro, asina pfuti uye zvishandiso, saka iwe unoziva kuti ndeapi mafambisirwo emidziyo yehudyu?
Smith squat
Kutsveta ndiko kufamba kwegoridhe kwekudzidziswa kwebuttock, asi vanhu vazhinji vari mumahara squat zvakaoma kudzora chiyero, kana kuti kudzora chiyero uye pakati pekugadzikana kwegiravhiti, vanogona chete kutora freehand squat.Kushandisa Smith frame inokubvumira kuti utarise zvakanyanya pachiuno chako uye zvidya kuti uve nani.
makumbo
Gara pabhodhi rekugara remudziyo wegumbo kusimudza, kumashure kuri pedyo nebhodhi, uye tsoka dzinotsika pamusoro pedhireta;Simba regumbo rehudyu, kumberi kumakumbo kwakakotama zvishoma padyo nekusanyura, inzwa kudhonzwa kweboka retsandanyama rinonangwa, chibvumirano chepamusoro 1-2 masekonzi;Zvishoma nezvishoma dzorera panzvimbo yekutanga.Dzokorora.
Kumashure kwemutsipa barbell lunges
Isa barbell kuseri kwemutsipa wako uye udzikise muviri wako kusvika mabvi ako eshure abata pasi, asi usamanikidza pasi.Chengetedza musana wako wakatwasuka uye perpendicular kusvika pasi kusvika wave munzvimbo ye lunge, wobva watwasanudza mabvi ako kudzokera kunzvimbo yekutanga.Squat kwemasekonzi mana, mira kwemasekonzi maviri, simuka kwemasekonzi mana, uye gara uchitevera nzira imwechete.
Half-squat lift
Iyi hafu-squat lift yakafanana nehalf-bearing half-squat apo iwe unobata barbell nemaoko maviri, uchiteverwa nehafu-squat nechiuno chako kumusoro.Zvishoma nezvishoma simudza bhero kumusoro kuti uzive pane chipfuva chako, uye woidzikisa pasi.Izvi hazvingotauri matako ako chete, asi zvakare zvichagadzira toning mhedzisiro uye kuwedzera kudzvanywa pamagadziko ako.Ita izvi ka30.
Nguva yekutumira: Jul-06-2022