Amakuru

Imyitozo yigitugu ahanini ni imyitozo yimitsi ya deltoid, duhugura urutugu rushobora kudufasha kumenya neza uko urugendo rugenda.Nibyiza gukoresha ibikoresho bigufasha gukora siporo.Dumbbells na barbells zikoreshwa nkibikoresho bifasha.Waba uzi gukoresha inzogera kugirango wubake imitsi ya deltoid?Reka tugende turebe!

Imwe, uburemere bwa barbell gusunika
Kubwimyitozo yambere, dukeneye gukoresha ibyumviro byimyitozo ngororamubiri.Niba uri umwitozo umaze igihe ukora imyitozo, urashobora gukoresha ubunini bunini bwo gukora siporo.Niba uri shyashya kuriyi myitozo, urashobora gutangirana nuburemere bworoshye kugirango wumve imitsi yimitsi ya deltoid.

Mugihe cyimyitozo ngororamubiri, tugomba gukomeza umubiri wacu guhagarara, gufata akabari n'amaboko yombi tugasunika.Iyo ufashe akabari, intoki zamaboko yombi ntizifashe neza, kugirango intoki zishobore gukanda inyuma gato, kugirango wirinde igitutu kinini kumaboko yawe.Mu myitozo, intera yo gusunika ibikorwa igomba kuba ihari, witondere kumva imitsi ya deltoid yumva, umuvuduko wimyitozo ntabwo wihuta cyane, imyitozo yihuta irashobora gutuma imitsi yawe itera imbaraga.

Babiri, barbell ikurura
Fata akabari n'amaboko yombi hanyuma uyakure neza kugeza mu gituza kugeza inkokora n'ibitugu biri kumurongo.Imyitozo ngororamubiri ukoresheje ibirenge-bitugu bitandukanije, ikibuno cyawe ninyuma igororotse, urutirigongo rwawe rudafite aho rubogamiye, hamwe numurongo wumurongo utambitse hasi.Mbere ya byose, icara ku ntebe iburyo ya Angle, ibirenge bitandukanye kugirango ukandagire hasi, ikibuno cyegereye inyuma, inda ikomye inyuma yikibuno igororotse mu buryo bwo kunama amaboko ukuboko gukubita, intera yo gufata ni inshuro 1.5 ubugari bw'igitugu, guhumeka kugirango uzamure barbell imbere yibibero.

Bitatu, kwicara barbell ibitugu gusunika
Komeza igitereko cyawe kidafite aho kibogamiye ninda yawe, ikibuno cyawe ninyuma bigororotse kandi bigororotse gato, urutugu rwawe rukomeye kandi urutugu rwawe rukenyera, urinda igituza kandi amaso yawe areba imbere.Uhumeka kandi usohoke kugirango uzamure akabari kumwanya uri hejuru ya clavicle (ukuboko hejuru hejuru gato yigitugu nu kuboko kwa perpendicular hasi, ukuboko kutabogamye).Mu rwego rwo kwitegura guhumeka, imitsi ya deltoid yo guhumeka ikoresha imbaraga zo gutwara ukuboko hejuru, gusunika akabariro mumaso kugeza hejuru yumutwe.Witondere ko inkokora idafunze kandi ukuboko kutabogamye.Uhumeka, imitsi ya deltoid igenzura ukuboko hejuru kugirango umanure igikonjo mumaso kugeza hejuru yizuru.