Leg Strength uye Power
Mitsika yakasimba, inonamatira pamabhanhire uye kubata uye kusanganisira simba rekuputika kwechiputi uye mishonga yehutende ndiyo chinangwa chevatambi vechikoro nevarume nevakadzi vanoda kutarisa zvakanaka. Pano pane gumi zvepamusoro zvakakosha uye kudzivirira maitiro emakumbo uye butt.
Barbell Squat
Squats, mumhando ipi zvayo, ndiyo yakakosha gumbo kukura maitiro. Bharbell squats vanoshandisa mabhizimusi akachengetwa pachifuva mberi kana pamusungo mushure memutsipa.
Kusiyana kwechikwata chemakumbo nekudzika kwe squat kunogona kushandiswa kwemisungo yakasiyana.
Tanga nechiremera chemaoko nechemberi chemashure uye udzike , pakupedzisira uchinge uchinge uchinge uchinge wakagadzikana. Zvikanda zvakarova kumusoro uye pasi petsoka dzemakumbo kusanganisira quads, hamstrings, butt, nemhuru dzine kusiyaniswa kwakasiyana.
Dumbbell Squat
Iyi ndiyo kuchinja kwechikwata kwakakodzera kune avo vasingatenderi mboni pamafudzi avo. Izvo zvinogona kuyerwa ndiko kuwanika kwezviputi zvinorema zvakakwana kukupikisa iwe. Bata dumbbells yakanamatira parutivi kana pamusoro pemapfudzi.
Dumbbell Lunge
Nechitofu mberi, dumbbell lunge ine kusimbisa kwakasiyana kune dumbbell squat, kuisa zvakanyanya kusimbiswa pamusana wemuviri (gluteus). Tora bundu kumativi ose uye tenderera mberi nega rimwe nerimwe. Inowanzova pfungwa yakanaka yekusaisa mabvi kure nepamusoro pezvigunwe, kunyange zvazvo zvakasiyana-siyana zvemakumbo ekukwirira zvinopinda mutemo uyu.
Deadlift
Kuparadzana kwekare kunosanganisira kusimudza mbambo kubva pasi uye mabvi akadzoka uye kudzoka zvakananga. Kufa kwacho ndomumwe wemhando dzakanakisisa dzemuviri dzinovepo , kushanda boka rezvikamu zvemasumbu zvichibatanidza kumusoro uye pasi pasi pemitsipa yemakumbo, mazamu mushure , mutsi, ruoko, shure, mimba, uye mberi. Itai kuti kuve kwekufa uye kushanduka mumasangano enyu ekutanga uye akasimba uye mapurogiramu.
Leg Press
Yakagadzirwa pamakumbo emakwikwi yemichina, mutsara wegumbo unoda iwe kuti usundire nzvimbo kubva pamuviri wako pasi pemutoro. Kunyange zvazvo achitsoropodzwa nevamwe sekuti inogona kuva nengozi kune yezasi, yakagadzirwa zvakanaka nefomu rakanaka, mhepo yepamutemo inogona kubatsira.
Chengetedza chikamu chemuzasi chakamanikidzwa zvakasimba pamusoro pechiritsiro uye chengetedza kuti hachisimudziri kubva pachigadziro sezvaunosvina. Usashandisa zviremba zvinorema zvakanyanya mubasa iri; tsanangurira ku 10-12 RMs.
Barbell Hack Hack Squat
The barbell hack squat ndeimwe inobatsira yakasiyana-siyana , kunyanya kana iwe usingaiti, kana kuti haukwanise kushivirira miviri yepamusoro-muviri. Haisashandisi kunyanya munguva yemazuva ano asi inogona kubatsira. Icho chiduku sechisungo squat uye kufa.
Isai barbell shure kwezvitsitsinho pasi. Shingai pasi nekunyorera zvakare uye munzwisise barbell. Simira uye simudza barbell kubva kumashure. Hazvisi zvakaoma sezvazvinonzwika. Iyo hamstrings uye butt inobata basa rakanaka nemuyu.
Bridge
Painenge uchikwira uchibva pasi, uye uine mapuranga akavharidzirwa pasi, fungira kumashure ndokusimudza kubva kubva pasi kuitira kuti chiuno chako nemakumbo zvibviswa kubva pasi. Tora nzvimbo iyi kwemaminitsi makumi matatu. Dzokorora. Mabhiriji ane simba guru rokusimbisa hustings uye butt.
Leg Extension
Mutsipa wokuwedzera kushandiswa kwemashandisirwo inoshandisa mushonga wekutsvaira gumbo. Ichi ndicho chimwe chiito chinokanganisa kutaura kwakakosha kwekusagona kusachengeteka. Zvisinei, kana kusina kubatana kwemafuro aripo, uye kupa mitoro yakawandisa kunodziviswa, gumbo rekuwedzera rinogona kubatsira, kunyanya pakugadzirisa apo nhengo dzemaviri dzinoda kusimbiswa.
Leg leg Curl
Chimwe chiito pane gym machine , gumbo rinoputika rinoputika . Iwe unogona kushandisa bhenikiti inokubvumira kuti upfeke makumbo maviri panguva imwe chete kana mumiriri wakamira unotambudza gumbo rimwe nerimwe nenzira yakasiyana.
Akagara kana Akamira Mhuru Inomutsa
Iwe unogona kushandisa mhuru-kusimudza gym machine kana kuita zvitsitsinho zvinomutsa kusimudzira mhuru yekuita basa .
Chero nzira, idzi dzidziso dzinobata mhuru dzemhuru - gastrocnemius uye chete. Kugara kwebasa, nemabvi akashandura, kunorova mitsipa yega , uye kumira, nemakumbo zvakananga, mabvi akavharwa, anoita kuti gastrocnemius iite.