Reka tubyumve neza, urashobora gukora imyitozo murugo kandi ukabona imyitozo ihamye ukoresheje uburemere bwumubiri wawe cyangwa ibikoresho byibanze nka dumbbells, kettlebells, cyangwa umutoza uhagarika. Nubwo ugenda urushaho gukomera no gukomera, urashobora guteza imbere imyitozo nubushobozi bwayo mukongera reps cyangwa gutinda gusa cyangwa kwihuta umuvuduko wimyitozo yawe. Turabizi ko ugomba gutekereza ko imyitozo yo murugo idashobora kubaka imitsi mugihe ishobora gukora imyitozo ikwiye.
Hasi ni icyegeranyo cyimyitozo yo murugo ushobora kugerageza murugo kugirango ugumane ubuzima bwiza kandi bigufashe kubaka imitsi. Ntukeneye ibikoresho byinshi kugirango ukurikire urutonde rwimyitozo kuko twumva ko abantu bose badafite ibikoresho bya siporo murugo. Niba ushaka kumenya uko wakomeza mugihe cyo gufunga, menya neza ko usoma iyi ngingo kugeza imperuka!
1. Ikibaho
Ikibaho nicyiza cyo gutoza intangiriro yawe muburyo butuma udakomeretsa mugihe wubaka igorofa itandatu ushaka. Udusimba tutagira iherezo dushyireho urutirigongo kandi, niba ukoze amakosa, birashobora kuvamo ibintu bidasanzwe, byabyimbye.
Uburyo bwo kubikora: Ishyire mu mwanya wo gukanda, ariko iki gihe uruhuke ku kuboko kwawe aho kuba amaboko yawe. Komeza urutirigongo rugororotse kandi rufunze ibibuno. Fata umwanya utemereye ikibuno cyawe gutemba.
2. Kanda hejuru
Iki cyerekezo gikomeza urutugu rwawe kandi kigakoresha amatsinda menshi yimitsi kugirango akure neza. Nibikorwa byoroheje murugo imyitozo igutegurira imyitozo itoroshye yigitugu uzahura na siporo, nkimashini yintebe.Uburyo bwo kubikora: Shiraho umwanya wo gukanda ukoresheje amaboko yawe ubugari-butandukanye hamwe ninyuma yawe, ugakora umurongo ugororotse kuva mumutwe wawe kugeza kumatako ukoresheje glute yawe. Hasi umubiri wawe kugeza igituza cyawe gifite santimetero imwe hasi, hanyuma uzamure hejuru ukoresheje amaboko yawe arambuye. Nibyo rep.
3. Dumbbell Kanda Igitugu
Kuzamura inyuma yijosi nigishushanyo cyigitugu cya riskier kuburyo twakugira inama kukintu cyiza kugirango ugerageze murugo. Intego yawe igomba kuba iyo kugabanya impagarara zingingo zawe no kwirinda indwara izwi nka syndrome de rutugu. Imyitozo yabuze muriki cyiciro mu mwuga wawe wo guterura ihenze cyane.
Nigute wabikora: Fata utujambo tubiri tuvuye dumbbell ku burebure bw'igitugu hamwe no gufata hejuru n'imikindo ireba imbere, ihagarare. Menya neza ko inkokora yawe iri imbere yumubari kandi ntugere ku mpande. Zamura amaboko yawe hejuru kugeza igihe amaboko yawe arambuye. Garuka kumwanya wo gutangira witonze.
4. Gusimbuka
Gusimbuka umugozi ni imyitozo ntangere-idafite ishingiro kandi birashoboka ko ubwoko bwumutima bwiza. Ubushakashatsi bwerekanye ko iminota 10 gusa kumunsi hamwe nu mugozi byari bihwanye niminota 30 yo kwiruka aho bivuze ko ushobora kubona inyungu zimwe nko kwiruka mugihe utagomba kuva munzu yawe.
Uburyo bwo kubikora: Fata umugozi kumpande zombi. Kuzenguruka umubiri wawe ukoresheje intoki, usimbuka gukuramo umugozi uko ukubise hasi. Ongera ingorane zo kugenda ukora kabiri munsi hanyuma wemerere umugozi kuzenguruka umubiri wawe kabiri kuri buri gusimbuka.
5. Inyana irera
Gukora mukwitandukanya inyana birashobora kugufasha mumaguru muri rusange ukunguka usohokera kumagare yawe igare . Itezimbere kandi hamstring nimbaraga za gluteal. Imyanya itandukanye yamaguru ikora kumitsi itandukanye. Amano yerekana akazi gakomeye kumutwe winyuma, mugihe amano yerekana akazi gakomeye kumutwe wimbere.
Uburyo bwo kubikora: Hagarara uhagaze hamwe na barbell, ibiragi bibiri kuruhande rwawe, cyangwa uburemere. Kuzamura inkweto hasi hanyuma ugabanye inyana zawe n'amano yerekanwe imbere. Garuka kumwanya wo gutangira witonze.