Minofu Yowonjezera Miyendo Inagwira Ntchito

Kufotokozera Zamgulu Ntchito ya Pr oduct Yokhazikika Kwambiri Yophunzitsira Cholinga Kukulitsa mwendo uku kumachepetsa kusokoneza kwa minofu ina monga glutes ndi hamstrings, zomwe zimapangitsa kuti maphunzirowo azikhala okhazikika pa quadriceps. Ndizoyenera kwambiri kulimbitsa ma vastus ...

Tumizani kufufuza

Kufotokozera

Zolemba Zapamwamba

Kufotokozera Zamalonda

Chitsanzo	XZ8014A
Kukula kwa makina	1670x1060x1480MM
Kulemera kwa makina	285KG
Kulemera kwake	100KG
Zakuthupi	Chitsulo cholondola, - chotanuka PU cushion/backrest, alloy metal parts

Prntchito ya oduct

Cholinga cha Maphunziro Okhazikika Kwambiri

Kutambasula kwa mwendo uku kumachepetsa kusokonezeka kwa minofu ina monga glutes ndi hamstrings, zomwe zimapangitsa kuti maphunzirowa azikhala okhazikika pa quadriceps. Ndizoyenera makamaka kulimbitsa minofu ya vastus medialis ndikuwongolera kukula kosafanana kwa minofu yapanja yapanja.

Kupsinjika kwa mawondo owongolera

Poyerekeza ndi masewera olimbitsa thupi monga squats ndi deadlifts, kuwonjezera mwendo kumapereka njira yosavuta yochepetsera mawondo ndi zolemera zosinthika. Ndiwoyenera kwa iwo omwe akuchira kuchokera ku opaleshoni ya mawondo, ndikuyambitsa mosamala ma quadriceps pansi pa katundu wochepa. Ndiwoyeneranso kwa oyamba kumene, kuthandiza kupewa kuvulala kwa mawondo chifukwa cha mawonekedwe osayenera.

Ndendende mphamvu ya maphunziro ndi osiyanasiyana

Kulemera kwa mwendo kumatha kuyenda bwino-kutengera kuchuluka kwa mphamvu zanu, kuyambira ma kilogalamu angapo mpaka ma kilogalamu angapo, zomwe zimapangitsa kuti pang'onopang'ono muwonjezeke mwamphamvu. Wogwiritsa ntchito amathanso kusankha njira yoyenera yopitira ndi kukulitsa kuti apewe kutambasula.

Malangizo

Kusintha Kwa Makina (Chofunika Kwambiri)

Kusintha Kutalika kwa Mpando

Mutatha kukhala, onetsetsani kuti mawondo anu akugwirizana ndi makina opangira makina, mapazi anu akupumula pamapazi, ndipo ntchafu zanu zikufanana pansi.

Kuteteza Miyendo

Ikani chopumira cha makina kutsogolo kwa ng'ombe yanu, 3-5 masentimita pansi pa bondo lanu. Gwiritsani ntchito zolimba zomwe zimakulolani kuti mugwiritse ntchito mphamvu mosasunthika popanda kugwedezeka.

Kusintha Kulemera kwake

Sankhani kulemera koyenera malinga ndi mphamvu zanu. Oyamba kumene akulimbikitsidwa kuti ayambe ndi 5-10 kg ndipo pang'onopang'ono muwonjezere pamene mukudziŵa bwino kayendetsedwe kake.

Ndondomeko Yokhazikika

Poyambira Udindo

Tsatirani mpando kumbuyo. Gwirani zogwirizira kumbali zonse za kukulitsa mwendo ndi manja onse awiri. Sungani thupi lanu lakumtunda likhale lokhazikika, yang'anani kutsogolo, ndipo mawondo anu agwada pa madigiri 90.

Kuwonjeza Miyendo

Pogwiritsa ntchito quadriceps yanu, yongolani ana a ng'ombe anu pang'onopang'ono ndikukweza zokwera mpaka mawondo anu atatambasuka, ndikumapindika pang'ono 10-15 digiri. Gwirani kwa masekondi 2-3 ndikumva kugundana kwa quadriceps yanu.

Kuchepetsa Pang'onopang'ono

Mukapuma pang'ono pamwamba pa kayendetsedwe kake, tsitsani ana a ng'ombe anu pang'onopang'ono mpaka pamapindika a madigiri 90. Chepetsani pang'onopang'ono ndipo pewani kutulutsa mwachangu. Gwirani kwa masekondi 2-3.

Kubwerezabwereza

Malizitsani kubwereza 12-15 pa seti iliyonse. Timalimbikitsa ma seti 3-4 pa gawo lililonse, ndi 60-90 masekondi opumula pakati pa seti.

ntchito zathu

Khalani ndi thupi lokhazikika panthawi yonse yochita masewera olimbitsa thupi. Pewani kupindika msana wanu, kukweza mapewa anu, kapena kukweza m'chiuno. Izi zidzasokoneza ma quadriceps ndipo zingayambitse kupweteka kwa msana.

Sungani mawondo anu mogwirizana ndi zala zanu. Musatembenukire mkati kapena kunja kuti muteteze katundu kuti asasunthike, kuonjezera chiopsezo cha kuvulala.

Pitirizani kuyenda mwachangu ndipo pewani kugwiritsa ntchito ana anu kuti awonjezere mphamvu. Kutambasulira kogwira mtima ndi kukulitsa kwa quadriceps ndikofunikira pakuphunzitsidwa bwino.

Zambiri Zamakampani

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