nitaingina boribory nipetraka ilay ampondra

The donkey raises with a barbell sitting — technique exercises:

1. Apetraho eo amin'ny halavirana 25-30 sm avy eo amin'ny dabilio ny fijoroana.
2. Sit on a bench and put socks on the cradle as shown in the figure.
3. With the help of a partner put the rod on the upper part of the thigh, approximately 10 cm above the knee and lock it. This will be your initial position.
4. On the exhale, lift your heels as high as possible, straining calf muscles.
5. Aorian'ny fiatoana kely dia miverena tsikelikely amin'ny toerana voalohany. Soso-kevitra: mba hahazoana vokatra ambony indrindra, tehirizo araka izay azoko atao ny zanak'omby.
6. Fenoy ny isan'ny famerimberenana ilaina.

Variations: you can also use the Smith machine or trainer for gastrocnemius muscles for this exercise. Or use dumbbells instead of barbells.

Fanatanjahan-tena amin'ny horonan-tsary: