Khomba ama-Glutes akho nama-Quads ngama-Half squats

-Delile

• Imiyalo:

Qhubeka nezingalo zakho bese ugxila engxenyeni yakho engezansi. Ungadambisa ama-quads akho futhi ungene ezintweni ngesikwele esimaphakathi.

Njengoba kukhona ibhalansi ethintekayo, lokhu kuvivinya nakho kuhle kakhulu kumongo. Ama-squats mahle lapho ukuqeqeshwa kwesisindo, futhi. Uma uzizwa ukhululekile, engeza i-barbell ekuhambeni kwakho.

Isikhathi: Amasethi ama-2-6, i-10-15 reps ngayinye. Uma lokhu kukhulu kakhulu, qala ngamasethi amaningi kanye nama-reps asebenza kangcono kuwe.

Imiyalo:

1. Ukugoba imilenze yakho, phindisela isinqe sakho emuva ku-engela engu-45-degree, uqiniseke ukuthi awuzibeki endaweni ephelele.
2. Yelula izingalo zakho ngqo phambi kwakho.
3. Misa okwesikhashana, bese uvusa umzimba wakho kancane ngokucindezela izithende zakho. Qiniseka ukuthi awakhiyi amadolo akho lapho ubuyela endaweni yokuma.
4. Phinda.

Kusasa: Thola isinyathelo sokuthinta. ’

UKelly Aiglon uyintatheli yezindlela zokuphila futhi usomaqhinga wamaqhinga egxile kakhulu kwezempilo, ebuhleni nasempilweni. Lapho engaculi indaba, uvamise ukutholakala estudiyo sokudansa efundisa iLes Mills BODYJAM noma i-SH'BAM. Yena nomndeni wakhe bahlala ngaphandle kweChicago futhi ungamthola ku-Instagram.