bulu amawuka ali ndi belu lotchinga
  • Gulu la akatumba: Amphongo
  • Mtundu wa masewera olimbitsa thupi: Kudzipatula
  • Mtundu wa masewera olimbitsa thupi: Mphamvu
  • Zida: Ndodo
  • Mulingo wamavuto: Woyambira
Ng'ombe Yakhala Pamwamba Imautsa Ng'ombe Yakhala Pamwamba Imautsa
Ng'ombe Yakhala Pamwamba Imautsa Ng'ombe Yakhala Pamwamba Imautsa

Bulu amadzuka ali ndi belu lotchinga - masewero olimbitsa thupi:

  1. Ikani choyimilira pamtunda wa 25-30 cm kuchokera pa benchi.
  2. Khalani pa benchi ndikuyika masokosi pa benchi monga momwe tawonetsera pachithunzichi.
  3. Mothandizidwa ndi mnzanu ikani ndodo kumtunda kwa ntchafu, pafupifupi 10 cm pamwamba pa bondo ndikutseka. Awa adzakhala malo anu oyamba.
  4. Pa exhale, kwezani zidendene zanu m'mwamba momwe mungathere, ndikulimbitsa minofu ya ng'ombe.
  5. Mukapuma pang'ono, pang'onopang'ono bwererani kumalo oyambira. Langizo: kuti zitheke kwambiri, sungani ana a ng'ombe anu momwe ndingathere.
  6. Malizitsani nambala yobwereza.

Zosiyanasiyana: mutha kugwiritsanso ntchito makina a Smith kapena ophunzitsa minofu ya gastrocnemius pakuchita izi. Kapena gwiritsani ntchito ma dumbbells m'malo mwa barbells.

Zochita pavidiyo:

masewera olimbitsa thupi a ng'ombe ndi barbell
  • Gulu la akatumba: Amphongo
  • Mtundu wa masewera olimbitsa thupi: Kudzipatula
  • Mtundu wa masewera olimbitsa thupi: Mphamvu
  • Zida: Ndodo
  • Mulingo wamavuto: Woyambira

Siyani Mumakonda