1: Tsoka dziri perpendicular pasi, uye zvitsitsinho zvetsoka mbiri dziri pane imwe ndege yakatwasuka, iyo mutsara wakatwasuka, uye chitsiko chetsoka chiri pedyo zvachose nepedal.Chinhambwe pakati petsoka hachifanirwe kunge chakakurisa, chingori chidiki zvishoma pane upamhi hwemafudzi.Nemhaka yokuti iri kudzidzisa quads yehudyu nezvidya, makumbo maviri ose anochengetwawo akatwasuka, kwete kunze kana mukati.
2: Muviri wepamusoro uri pedyo nebhokisi rekuseri, chipfuva chinosimudzwa, dumbu rakavharwa, uye nheyo yakagadzikana.Musoro unogonawo kuiswa kumusana.Gara pachituru nemagaro ako, uye usasiye chituru, chingave chiri kupeta makumbo ako kana kusunda matako ako kumusoro, haufanirwe kubva pachituru.Kana iwe uchinzwa kuti mabvi ako ari kumanikidzira dumbu rako kana kuti dumbu rako rinosvinwa paunenge uchidzikisa, unogona kugadzirisa backrest uye kuidzikisa shure zvishoma.
3: Barbell ndiro, kana iwe usiri kujairana nazvo, kana mafambiro asina kujairika uye akajairwa, ndapota sarudza uremu huremu kana kusaremerwa.Kana iwe uri mutambi ane hunyanzvi, ndapota sarudza huremu hunokukodzera, usazvienzanise neupofu, uye usapfuure miganhu yako.Kuita zvaunogona ndiko kwakanakisa.Kana iwe uchida kuputsa uremu hunorema uye waneta, ndapota mira nenguva, kana kukumbira mumwe munhu kuti akubatsire, usanyara kutaura, chenjera kuti wakakuvara.
4: Mubati wekuchengetedza, kana mubato wekuchengetedza usina kuvhurwa, unogadziriswa uye unosimudza chiridzwa.Mushure mokunge kufamba kwako kwose uye maitiro ako akagadzirira uye kufema kwako kunogadziriswa, unogona kuzarura chibatiso chekuchengetedza uye tanga kudzidzira makumbo ako.Muchiito chese chekushandisa inverted kick machine kudzidzisa makumbo, zviri nani kubata chibatiso chekuchengetedza nemaoko maviri kudzivirira ruoko kubva pakukwereta simba, uye kudzivirira njodzi uye kuneta kubva nokukurumidza kusimudza chibatiso chekuchengetedza.
Nguva yekutumira: Jun-01-2022