Ukuzivocavoca umlenze kubaluleke kakhulu, ukuvivinya umlenze okuvame kakhulu ukusquat.Kulabo abasanda kuqala ukuzivocavoca, kungcono ukuzivocavoca emshinini we-squat.
Ukujima Okuyinhloko: I-Quadriceps
Imiyalelo:
1. Phumula ingemuva le-torso kuphedi elingemuva lomshini, gcina imilenze ivulekile ukuze ugcine ibanga elimaphakathi nobubanzi behlombe, futhi ukhulule ibha yokuphepha.
2. Qala ukwehlisa iyunithi kancane, guqa amadolo akho, futhi ugcine ukuma okuqondile.Qhubeka ukwehla kuze kube yilapho i-engeli phakathi kwethanga nenkonyane ingaphansi kancane kuka-90 degrees.Bese ubuyisela kancane kancane.
Izinyathelo zokuzivikela:
1. Gcina umhlane wakho phezu kwephedi ngaso sonke isikhathi.
2. Ungaphakamisi isinqe sakho phezulu
3. Ungawabophisi amadolo akho phakathi, futhi ugcine izinzwane zakho zibheke ngamadolo akho
Isikhathi sokuthumela: Aug-01-2022