Limbikitsani Ulemerero Wanu ndi Ma Quads Ndi Ma Half squats

Zamkati

• Malangizo:

Pitilirani kuchokera m'manja mwanu ndikuyang'ana kumapeto kwanu. Mutha kuchepetsa mayiyu ndi kulowa mu zinthu ndi squat theka.

Popeza pali malire omwe akukhudzidwa, ntchitoyi ndiyofunikanso pachimake. Ma squat ndiabwino mukamaphunzitsanso zolemera. Mukakhala omasuka, onjezani barbell kusuntha kwanu.

Nthawi: 2-6 sets, 10-15 reps iliyonse. Ngati izi ndizochuluka kwambiri, yambani ndi ma seti angapo ndikubwezeretsanso zomwe zikukuyenderani bwino.

Malangizo:

1. Kupinda miyendo yanu, kanikizani matako anu kumbuyo kwa digirii ya 45-degree, onetsetsani kuti simukukhazikika mokwanira.
2. Lonjezerani manja anu molunjika patsogolo panu.
3. Imani kaye kwa mphindi, kenako pang'onopang'ono kwezani thupi lanu ndikudutsa zidendene. Onetsetsani kuti musatseke mawondo anu mukamayimirira.
4. Bwerezani.

Mawa: Pitani kuchipani. '

Kelly Aiglon ndi mtolankhani wamachitidwe komanso waluso pamalonda omwe amayang'ana kwambiri zaumoyo, kukongola, ndi thanzi. Akakhala kuti samapanga nkhani, amatha kupezeka ku studio yovina akuphunzitsa a Les Mills BODYJAM kapena SH'BAM. Iye ndi banja lake amakhala kunja kwa Chicago ndipo mutha kumupeza pa Instagram.