Iintshukumo ezi-4 zokukunceda ukuba wenze izinqe eziqinileyo kunye nemilenze!

Iintshukumo ezi-4 zokukunceda wenze izinqe eziqinileyo kunye nemilenze. Nceda ugcwalise ezi ntshukumo zine zilandelayo 10-20 amaxesha ngalinye kwiiseti ezi-4.

1. I-Barbell squats

Amanqaku abalulekileyo: Nikela ingqalelo edolweni kunye nolwalathiso lweenzwane luhambelana, idolo elihlangeneyo kufuneka lizinzile, squat ukuya ethangeni eliphantsi kancinci.

2. I-Dumbbell squats

Amanqaku abalulekileyo: Yima ngokubanzi kunye neenyawo zakho kwibhodi edibeneyo kwaye ugcine intloko yakho kunye nomva ungathathi hlangothi kuyo yonke indawo.

3. I-Kettlebell (okanye iqhekeza le-barbell) umjikelo osecaleni

Amanqaku abalulekileyo: Bamba i-kettlebell phambi kwesifuba sakho ngezandla zombini, kwaye ubeke ingqalelo kwinqanaba leenzwane zakho kunye namadolo.

4. Ukujinga kweKettlebell

umfanekiso

Amanqaku aphambili: Bamba i-kettlebell ngezandla zombini, lawula izihlunu eziphambili, kwaye uqinise ngokuqinileyo iimpundu ukuze ujiwule i-kettlebell ngokuhambelana nomgangatho.