Nibihe bikoresho byimyitozo ngororamubiri

31

Iyo tumenyereje imitsi imwe, byanze bikunze tuzakoresha ibikoresho bya fitness kugirango bidufashe kwitoza.Imitsi nyamukuru yigitugu ni imitsi ya deltoid, kandi abantu benshi bitoza urutugu cyane cyane kugirango bigaragare neza, kugirango imyenda izaba nziza.Noneho uzi ibikoresho bya siporo yo gutoza ibitugu icyo aricyo?Reka tujye mubikoresho bya fitness hamwe!

Kettlebells

32

Ubushinwa Bwirabura Bwicyuma Irangi Kettlebell Uruganda ninganda |Imashini nziza cyane (exctmechanical.com)

Kettlebell nigikoresho gito cyane cyimyitozo ngororamubiri, hagati yububasha bwa kettlebell iri kure yikibanza, muri ubu buryo budahungabana bwo guhindagurika no gufata, umubiri uzahuza imitsi myinshi kugirango ukorere hamwe.Umubiri uragororotse kandi ibirenge birakinguye ubugari bungana nibitugu, amaguru yunamye gato kumavi, kettlebell ikwiranye nuburemere bwiyi myitozo isanzwe ishyirwa kuruhande rwumubiri n'amaboko yombi, hejuru umubiri inyuma uragororotse, amaso asanzwe imbere, kandi intangiriro irakomeye.Inzira yo kwimuka: nyuma yintoki zimaze gukomera, imitsi yimbere ninyuma yimitsi ya deltoid, cyane cyane amasezerano yo hagati, gutwara amaboko atwara uburemere kumpande zumubiri kugirango azamurwe neza muburebure bwigitugu, bikomeza kugabanuka. ahirengeye, hanyuma buhoro buhoro ugaruka kumwanya wo gutangira.Witondere injyana yo guhumeka no kugenda mugihe cya siporo.Ibi biragufasha kwitonda kumitsi ya deltoid.

Dumbbell

33

Ubushinwa Ibikoresho byo Kuzamura Ibiro Byubusa Guhindura Inganda ninganda |Imashini nziza cyane (exctmechanical.com)

Iryamire umugongo ku ntebe y'imyitozo n'amaboko yawe ufashe ibiragi.Intangiriro irakomeye, hanyuma hagati yinyuma ninyuma yimitsi ya deltoid, cyane cyane imitsi yinyuma ya deltoid, yimura buhoro buhoro utudomo twamaboko tuvuye hasi tujya mumwanya muremure nkurwego rwigitugu, ni ukuvuga kugenda yinyoni ihagaze, isa nu gihagararo cyo kwaguka mu gituza cyimyanya ihagaze, kandi ukumva wumva hindsrus yitsinda ryimitsi ya deltoid yanduye.Noneho buhoro buhoro usubize kumwanya wo gutangira.Witondere inzira igicu, wibande kumatsinda yintego, uhindure umwuka wawe.

Gusunika

Gusunika ni igikoresho cya siporo gikoreshwa mugusunika.Mugukomeza ingorane zigikorwa, uruhare rwamahugurwa yigitugu rugerwaho.Gusunika hasi-dip ni inzira isanzwe yo gukoresha ibitugu n'amaboko yawe yambaye ubusa.Mugusunika kumanuka gusunika hejuru, hagati yububasha bwa rukuruzi bwimuriwe mukiganza;Kugirango ukore hasi-gusunika hejuru, ugomba gushyira ibirenge byawe hejuru hanyuma ukinjira mumwanya wo gusunika.Twibuke ko idasenyuka mugihe ukora gusunika;Uzuza umubare uhagije wo gusubiramo;Kugirango wongere urwego rugoye, urashobora kongera uburebure bwikibaho.

34


Igihe cyo kohereza: Jun-22-2022