Ukuzivocavoca umlenze kubaluleke kakhulu, eyona nto ixhaphakileyo yokuzivocavoca imilenze yi-squat.Kwabo baqala ukuzilolonga, kungcono ukuzilolonga kumatshini we-squat.
Ukuzilolonga okuPhambili: I-Quadriceps
Imiyalelo:
1. Ukuphumla umva we-torso kwi-pad yangasemva yomatshini, gcina imilenze ivulekile ukugcina umgama ophakathi kwamagxa, kwaye ukhulule ibha yokhuseleko.
2. Qalisa ukuthoba iyunithi ngokuthe chu, guqa ngamadolo, kwaye ugcine ukuma okuthe tye.Qhubeka ukuhla de i-engile phakathi kwethanga kunye nethole ingaphantsi kancinane kune-90 degrees.Emva koko buyisela ngokukhawuleza.
Ukulumkela:
1. Gcina umqolo wakho phezu kwephedi ngamaxesha onke.
2. Musa ukuyiphakamisa impundu yakho
3. Musa ukubopha amadolo akho ngaphakathi, kwaye ugcine iinzwane zakho kwicala elifanayo namadolo akho
Ixesha lokuposa: Aug-01-2022