Magulu akuya okhala ndi zolemera
  • Gulu laminyewa: Quadriceps
  • Mtundu wa masewera olimbitsa thupi: Oyambira
  • Minofu yowonjezera: Ng'ombe, Glutes
  • Mtundu wa masewera olimbitsa thupi: Mphamvu
  • Zipangizo: Zolemera
  • Mulingo wovuta: Wapakati
Kuswana mozama ndi kettlebell Kuswana mozama ndi kettlebell
Kuswana mozama ndi kettlebell Kuswana mozama ndi kettlebell

Ma squats akuya okhala ndi zolemera - masewera olimbitsa thupi:

  1. Finyani zolemera pamapewa, kutembenuza dzanja pamene mukukwera.
  2. Mutu unakwezeka. Squat motsika momwe mungathere. Gwirani izi kwa masekondi angapo. Mawondo ake anatseguka, monga momwe chithunzichi chikusonyezera.
  3. Imirirani, kuwongola miyendo. Bwerezani zolimbitsa thupi.
masewera olimbitsa thupi a squat ochita masewera olimbitsa thupi a quadriceps ndi zolemera
  • Gulu laminyewa: Quadriceps
  • Mtundu wa masewera olimbitsa thupi: Oyambira
  • Minofu yowonjezera: Ng'ombe, Glutes
  • Mtundu wa masewera olimbitsa thupi: Mphamvu
  • Zipangizo: Zolemera
  • Mulingo wovuta: Wapakati

Siyani Mumakonda