Kutambasula kwa quads

Kutambasula kwa quadriceps, njira yochitira masewera olimbitsa thupi:

1. Gona pansi. Ingowonjezerani lamba, chingwe kapena expander paphazi. Phimbani bondo, kuyesera kukhudza phazi kapena matako, monga momwe tawonetsera pachithunzichi. Awa adzakhala malo anu oyamba.
2. Kokani chingwecho pang'onopang'ono, ndikuwonjezera kupanikizika. Gwirani malowa kwa masekondi 10-20, kenaka tambasulani ndi mwendo wina.