mbendera yokhala ndi squatting
  • Gulu laminyewa: Quadriceps
  • Minofu yowonjezera: Abductor, ntchafu, matako
  • Mtundu wa masewera olimbitsa thupi: Kutambasula
  • Zida: Palibe
  • Mulingo wamavuto: Woyambira
Kutambasula ndi squats Kutambasula ndi squats
Kutambasula ndi squats Kutambasula ndi squats Kutambasula ndi squats

Chikwangwani chokhala ndi luso la squatting la masewera olimbitsa thupi:

  1. Khalani mwachindunji, mapazi m'lifupi mapewa. Awa adzakhala malo anu oyamba.
  2. Kuweramitsa mawondo ndi m'chiuno kuti mudzichepetse, ndikuyika chiuno chanu kumbuyo. Kwezani manja patsogolo.
  3. Kugwetsa mawondo a sprinte ndikubwerera mwachangu pamalo oyamba. Bwerezani squat nthawi 5-10.
Kutambasula masewero olimbitsa miyendo kwa quadriceps
  • Gulu laminyewa: Quadriceps
  • Minofu yowonjezera: Abductor, ntchafu, matako
  • Mtundu wa masewera olimbitsa thupi: Kutambasula
  • Zida: Palibe
  • Mulingo wamavuto: Woyambira

Siyani Mumakonda