Nubwo abantu benshi cyane batangira kugira akamenyero ko kujya muri siporo, benshi muribo bahitamo gukora imyitozo murugo kubera akazi kabo kenshi nubuzima.Ariko, udafite ibinini bya barbell, kettlebells nibindi bikoresho bya siporo, nigute dushobora kugera kubikorwa byamahugurwa nimbaraga?
Toshihiro Mori, perezida w’Ubuyapani Body Exploration Co, yavuze ko na we ahuze, ariko n'intebe ishobora gukoreshwa mu gutoza imitsi mu gihe cye.
Mori yavuze ko abantu bunguka imitsi binyuze mumahugurwa yimbaraga bizongera umuvuduko wibanze wa metabolike hamwe na karori basanzwe bakoresha buri munsi, bikagorana kubaka imitsi.Ashingiye ku byamubayeho ku giti cye, Mori yerekanye uburyo bwo gushimangira imyitozo yibanze hamwe n'intebe, harimo amatsinda abiri y'imyitozo asanzwe akoresha.Niba unaniwe kukazi, nibyiza gukora iseti imwe cyangwa ebyiri mugihe cyo kuruhuka.
Himura 1: kwaguka kwamaguru
Koresha intebe kugirango ukore ibibero n'amatako, cyane cyane inda ya rectus hanyuma ugere kuri quadriceps (imitsi yibibero by'imbere) kugirango ukomere inda yo hepfo.Nubwo iyi myitozo isa naho ari nto, mubyukuri ifite ingaruka nziza ya siporo.
Intambwe ya 1 wicare ku ntebe, fata ku ntebe y'intebe n'amaboko yombi, uzamure ibirenge hejuru kandi wunamye buhoro.
Intambwe ya 2 Kura amavi imbere, ukomeze amaguru yawe kandi udakora hasi, inyuma n'inyuma inshuro 10 zikurikiranye.
Himura 2: ikibuno kireremba
Uyu ni imyitozo yibanze ishobora kugeragezwa mubiro mugihe gisanzwe, kandi byibura 1-2 imyitozo buri munsi, inda izaba ifite ibyiyumvo bikomeye.Twabibutsa ko iyo abagabo bakoze uru rugendo, biroroshye gukoresha imbaraga zamaboko kugirango bazamure umubiri, kandi kugenda neza ni ugukoresha imbaraga zinda, kugirango bumve imbaraga zintangiriro.
Intambwe ya 1 wicare ku ntebe ufite amaboko ku mpande.
Intambwe ya 2 Kura ikibuno cyawe ku ntebe hanyuma wongere umugongo imbere kugirango uhuze hagati ya rukuruzi.
Ibyo aribyo byose kuburyo bwo kunanuka n'intebe y'ibiro.Ariko ukeneye intebe yu biro yizewe kandi yizewe nkibikoresho bya slimming mugihe cyo kuruhuka nyuma yo gukora.Intebe y'ibiro bya GDHERO niyo izakenera.
Ibishushanyo byinshi byo mu biro, ikaze kohereza urubuga rwa GDHERO:https://www.gdheroffice.com
Igihe cyo kohereza: Ukuboza-11-2021