- Tsandanyama boka: Quadriceps
- Rudzi rwezviitwa: Basic
- Mimwe mhasuru: Zvidya, Mhuru, Matako
- Rudzi rwekurovedza muviri: Simba
- Zvishandiso: Dumbbells
- Chikamu chekutambudzika: Kutanga
Lunges ane dumbbells - maitiro maitiro:
- Iva akati twasu, imwe muruoko rumwe nerumwe tora dumbbell. Ichi chichava chinzvimbo chako chekutanga.
- Gadzira gumbo rerudyi kumberi, tsoka yekuruboshwe inoramba iri munzvimbo. Pane inhale gara usina kukotama muchiuno uye uchichengeta musana wako wakatwasuka. Zano: usarega mabvi egumbo ari kuuya, kuenda kumberi. Inofanira kuramba yakaenzana zvakafanana netsoka dzako. Iyo Shin yegumbo iri kuuya, inofanirwa kuve yakatenderedza pasi.
- Kudzoka kubva pasi petsoka, pane exhale, simudza uye dzokera kunzvimbo yekutanga.
- Pedzisa iyo inodiwa nhamba yekudzokorora, wobva wachinja makumbo.
Tarira: ichi chiitwa chinoda mwero wakanaka. Kana iwe ukaita chiitwa ichi kekutanga kana uine matambudziko nekuyera, edza kurovedza pasina zviyero, uchishandisa sezviyereso chete huremu hwayo.
Misiyano: kune misiyano yakati wandei yechiitwa ichi.
- Iwe unogona kuita mapapu achichinjanisa kurudyi uye kuruboshwe tsoka.
- Nzvimbo yekutanga inogona kunge yakadaro mune rimwe gumbo ratove kumberi. Mune ino kesi, iwe unongoda kuita kufamba kumusoro uye pasi, kunyura uye kusimuka nehuremu.
- Yakaomeswa sarudzo sarudzo zviito matanho lunge. Panzvimbo pekuti mushure mekuita lunge iwe unotora nhanho kumashure uye unodzokera panzvimbo yayo yekutanga, iwe zvakare unoita nhanho kumberi, uchichinjisa saizvozvo makumbo.
- Lunges inogona kuitwa uchishandisa bhero pabendekete.
Vhidhiyo yekurovedza muviri:
kurovedza makumbo kurovedza kwequadriceps kurovedza nema dumbbells
- Tsandanyama boka: Quadriceps
- Rudzi rwezviitwa: Basic
- Mimwe mhasuru: Zvidya, Mhuru, Matako
- Rudzi rwekurovedza muviri: Simba
- Zvishandiso: Dumbbells
- Chikamu chekutambudzika: Kutanga