Kukwera kosinthasintha pazidendene ndi zala zanu ndi barbell

Kusintha kosinthika pazidendene ndi zala zanu ndi masewera olimbitsa thupi a barbell:

1. Pazifukwa zachitetezo, izi zimachitika bwino mu rack ya squats. Kuti muyambe, sinthani maimidwewo pakhosi la kukula kwanu. Sankhani kulemera komwe mukufuna. Khalani pansi pa khosi ndikuyiyika pamapewa anu (pang'ono pansi pa khosi).
2. Gwira khosi ndi manja onse ndikukweza ndodo, kukankhira pansi ndi kuwongola thunthu.
3. Chokani pa squat rack, ikani mapazi anu m'lifupi mwake. Masokisi akunja pang'ono. Sungani mutu wanu mowongoka, mwinamwake mumakhala ndi chiopsezo chotaya bwino. Sungani misana yanu molunjika, mawondo amapindika pang'ono. Awa adzakhala malo anu oyamba.
4. Pa exhale, kwezani zidendene zanu m'mwamba momwe mungathere, mofatsa ndikugudubuza sock, kusokoneza minofu ya ng'ombe. Onetsetsani kuti mawondo anu akhalabe okhazikika panthawi ya kayendetsedwe kameneka. Bondo liyenera kukhala lopindika pang'ono monga momwe linalili poyamba. Gwirani pamwamba musanatsike.
5. Pang'onopang'ono bwererani kumalo oyambira pokoka mpweya, kutsitsa zidendene zanu pansi.
6. Tsopano, pamene mukutulutsa mpweya, kwezani masokosi anu, kuchepetsa anterior tibial minofu, kugudubuza chidendene.
7. Gwirani malowa kwa masekondi pang'ono, kenaka mupumule kuponya masokosi anu pansi ndikubwerera pang'onopang'ono kumalo oyambira.
8. Malizitsani nambala yobwereza.

Zindikirani: sungani msana wanu mowongoka ndipo mupitirizebe nthawi yonse yochita masewera olimbitsa thupi. Kuzungulira kumbuyo kungayambitse kuvulala kwa msana. Komanso, muyenera kusankha zotheka ndi omasuka kwa inu kulemera. Kuchita masewera olimbitsa thupi kumafuna kusamala, ndipo kulemera kwambiri kungayambitse kutaya thupi komanso kugwa.

Zosiyanasiyana: kuti muchepetse kugwiritsa ntchito makina ochita masewerawa Smith. Mukhozanso kugwiritsa ntchito dumbbell ngati njira ina ndodo.