1: Mapazi ndi perpendicular pansi, ndipo zidendene za mapazi onse awiri zili pa ndege yopingasa yofanana, yomwe ili yolunjika, ndipo phazi lonse la phazi liri pafupi kwambiri ndi pedal.Mtunda pakati pa mapazi suyenera kukhala wokulirapo, wocheperako pang'ono kuposa m'lifupi mwake.Chifukwa ndi kuphunzitsa quads ya ntchafu ndi ntchafu, miyendo yonse iwiri imakhalanso yowongoka, osati kunja kapena mkati.
2: Thupi lapamwamba liri pafupi ndi bwalo lakumbuyo, chifuwa chimakwezedwa, mimba imatsekedwa, ndipo pachimake chimakhazikika.Mutu ukhozanso kuikidwa pamsana.Khalani pampando ndi matako anu, osasiya chopondapo, kaya chikupindika miyendo yanu kapena kukankhira matako m'mwamba, musachokepo.Ngati mukumva kuti mawondo anu akukankhira mimba yanu kapena mimba yanu ikuphwanyidwa pamene mukutsitsa, mukhoza kusintha kumbuyo ndikuyitsitsa pang'ono.
3: Barbell mbale, ngati simukuzidziwa, kapena mayendedwe sali odziwika bwino komanso muyezo, chonde sankhani kulemera kopepuka kapena kusalemera.Ngati ndinu katswiri wosewera mpira, chonde sankhani kulemera komwe kumakuyenererani, musayerekeze mwachimbulimbuli, ndipo musapitirire malire anu.Kuchita zomwe mungathe ndikokongola kwambiri.Ngati mukufunika kudutsa cholemetsa cholemetsa ndipo mwatopa, chonde siyani nthawi, kapena funsani wina kuti akuthandizeni, musachite manyazi kulankhula, samalani kuti mwavulala.
4: Chogwirizira chitetezo, chogwirizira chitetezo sichinatsegulidwe, chimakhazikika ndikunyamula chidacho.Mutatha mayendedwe anu onse ndi machitidwe okonzeka ndipo kupuma kwanu kusinthidwa, mukhoza kutsegula chogwirira chachitetezo ndikuyamba kuchita masewera olimbitsa thupi.Munthawi yonse yogwiritsira ntchito makina oponderezedwa kuti aphunzitse miyendo, ndibwino kuti mugwiritse ntchito chitetezo ndi manja awiri kuti muteteze dzanja kuti lisabwereke mphamvu, komanso kupewa ngozi ndi kutopa kuti musafulumire kukweza chitetezo.
Nthawi yotumiza: Jun-01-2022