Gara-UPS ine dumbbells

Squats ane dumbbells - maitiro maitiro:

1. Ive akarurama, wakabata muruoko rumwe nerumwe dumbbell. Michindwe yakatarisa mukati.
2. Tsoka upamhi hwepafudzi parutivi, zvigunwe zvishoma kunze. Chengetedza musoro wako wakasimudzwa mukati meiyo yakazara chiitiko. Musana yakatwasuka. Ichi chichava chinzvimbo chako chekutanga.
3. Pane inhale, tanga zvishoma nezvishoma squat, kupfugama mabvi ako uye kudzorera pelvis yako kumashure. Chengeta kumashure. Enderera pasi kusvikira zvidya zvakafanana nepasi. Zano: nekurovedza muviri kwakakodzera, mabvi anofanirwa kugadzira yekufungidzira yakatwasuka tambo netsoka nezvigunwe kurongedzwa zvakaringana kune mutsara wemuviri.
4. Pamusoro pe exhale, tevera kukwira, uchitwasanudza makumbo, kutanga kubva pasi, uchidzokera panzvimbo yayo yekutanga.
5. Pedzisa iyo inodiwa nhamba yekudzokorora.

Ongorora: ita shuwa kuti musana wainge wakakomberedzwa wakadzika kumashure mukati meyese chiitiko, zvikasadaro unogona kukuvadza musana wako. Kana iwe uine kusahadzika nezvehuremu hwakasarudzwa, zvirinani kutora zvishoma pane kuwanda uremu. Unogona kushandisa tambo dzechiuno.

Misiyano: iwe unogona zvakare kuita chiitiko ichi uchishandisa barbell.