4 mafambiro ekukubatsira iwe kugadzira mahudyu akasimba nemakumbo!

4 mafambiro ekukubatsira kugadzira mahudyu akasimba nemakumbo. Ndokumbira upedze mafambiro mana anotevera 10-20 nguva imwe neimwe ye4 seti.

1. Barbell squats

Zvinokosha pfungwa: Nyatsoteerera ibvi uye zvigunwe nhungamiro inopindirana, mabvi akabatanidzwa anofanira kunge akadzikama, squat kusvika pachidya zvishoma zvishoma pasi.

2. Dumbbell squats

Mapoinzi akakosha: Mira wakafara wakaparadzana netsoka dzako pabhodhi rakapetwa uye chengeta musoro wako nemusana usina kwazvakarerekera mukati.

3. Kettlebell (kana barbell piece) side lunge

Pfungwa dzinokosha: Bata kettlebell pamberi pechipfuva chako nemaoko maviri, uye teerera kune pfungwa yezvigunwe zvako nemabvi.

4. Kettlebell swing

mufananidzo

Mapoinzi akakosha: Bata kettlebell nemaoko ese, dzora tsandanyama dzepakati, uye simbisa matako kuti urove kettlebell ichienderana pasi.