Matako ari nyore kuona, saka chimiro chebhuti chakakosha.Vanhu vazhinji vanofunga nezvemarudzi ese enzira dzekudzidzisa mahudyu avo.Kune zvakare akawanda ehudyu yekudzidzira mafambiro, freehand uye zvishandiso, saka unoziva here kuti ndeapi mafambisirwo emidziyo yehudyu?
The Smith Squat
Squats inzira yakanaka yehudyu, asi vanhu vazhinji vanonetseka nekuenzanisa mumahara squats, kana kupedzisira vaita freehand squats kuitira kudzora kuenzanisa uye kudzikamisa nzvimbo yavo yegiravhiti.
makumbo
Gara pabhodhi rechiridzwa gumbo rekusimudzira furemu, kumashure pedyo nebhodhi, tsoka pamakumbo emakumbo;Buttock leg force, pedal kumberi kumakumbo akakotama zvishoma pedyo nekutwasanuka, inzwa kudhonzwa kweboka retsandanyama rinonangwa, peak contraction 1-2 seconds;Zvishoma nezvishoma dzokera kunzvimbo yekutanga uye dzokorora.
Neck back barbell lunge squat
Dzikisa bhari kuseri kwemutsipa wako kusvikira mabvi emakumbo ako ekumashure agunzva pasi, asi usamanikidzira kubata pasi.Chengetedza musana wako wakananga uye perpendicular kusvika pasi kusvikira wava panzvimbo ye lunge, wobva waruramisa mabvi ako uye dzokera kunzvimbo yekutanga.Squat kwemasekonzi mana, ramba wakamira kwemasekonzi maviri, simuka kwemasekonzi mana, uye gara uchitevera nzira imwechete.
Crouch weightlifting
Iyi half squat yakafanana nehuremu half squat, kwaunotanga wabata bhaa nemaoko maviri wozokwesha pasi kuti usimudze chiuno chako.Simudza maoko ako nesimbi zvishoma nezvishoma kuti uzive kuti chipfuva chako chiri papi, wozodzidzikisa zvishoma nezvishoma.Izvi hazvizongoshandisi mahudyu ako chete, asiwo kuwedzera kudzvinyirira uye kugadzira mahudyu ako, zvichiita kuti chiuno chako chive chakakwana.Kufamba uku kunofanira kuitwa ka30.
Iyo TAB inorara
Muimba yekurovedza muviri, ndine chokwadi chekuti mese makaona rudzi urwu rwekudhonza mhete.Inowanzogadzirirwa kushanda mhasuru dziri mumaoko ako, asi kana ukachinja nzvimbo, unogona kushanda muhudyu nekuita hafu squat nezvidya zvako zvakafanana uye chiuno chako kumusoro.Ita izvi ka50 kushanda muhudyu yako.
Nguva yekutumira: Aug-12-2022