Amakuru

Urufunguzo rwo guhuza imyitozo ni ugukora buri segonda.Gahunda yihariye irashobora kwerekeza kumahame akurikira.

■ 1.Subira ku by'ibanze

Abantu benshi bamenyereye kumara amasaha agera kuri atatu muri siporo icyarimwe, kandi bashobora guhangayikishwa nuko kugabanya imyitozo yabo bizatuma kugabanuka kwimyitwarire.Ariko biragaragara ko atari ko bimeze.Urwego rwo kwinezeza rushobora kugumaho hamwe niminota itarenze 60 yimyitozo ngororangingo, nka IFBB umutoza wumwuga Wallis.Mugihe yakoraga ibishoboka byose ngo abone PhD, ntabwo yashoboraga gukora imyitozo itarenze kabiri mu cyumweru.Akora kimwe gusa muri buri myitozo, ariko agomba kubikora cyane.Umunsi umwe wo gukora umubiri wo hejuru, umunsi umwe wo gukora ingingo zo hepfo, buri mwanya iminota 15 yo kurangiza, buri cyumweru igihe cyimyitozo ngororamubiri ni iminota 30 gusa!Kandi imbaraga z'umubiri zagiye zihoraho.

2. Byinshi cyangwa bike byose biruta ubusa

Abantu bamwe bibeshya bibwira ko niba udashobora kwitoza inshuro 5 mucyumweru buri gihe, ntugomba rero kwitoza na gato.Ibi ntabwo arukuri, kuko imyitozo mike iruta iyindi rwose, kandi harigihe gito cyo kwitoza.

Aho gutanga urwitwazo nkudafite umwanya wo gukora siporo, shyira kumunsi wawe hanyuma werekane nkaho ari umunsi wakazi.Jya utera imbere kandi wibande mugihe ukora siporo.

Gahunda yo gukoresha igihe cyo gukora imyitozo iroroshye kandi ntukurikirane gahunda zigoye.Urufunguzo ni imikorere.Imikorere irashobora kunozwa na:

A. Ongera ubukana bwimyitozo - gabanya igihe gisigaye hagati yamaseti, fata tekinike yo guhugura, kandi ukoreshe imitwaro iremereye.

B. Ongera imbaraga zo mumutwe - Ibuka ishyaka wagize igihe watangiraga gukora siporo?Shakisha uburyo bwo gukomeza bimwe muribyo byifuzo, kandi uzi ko ushobora kubikora muminota 30 nimpamvu ubwayo.

C. Hindura gahunda yawe - Ugomba guhindura gahunda y'imyitozo kenshi kugirango ubone ibisubizo byiza.

Must Ni iki kigomba gukorwa?

Twagabanije umubiri wacu mubice byo hejuru no hepfo.Umunsi umwe twakoraga ku gituza, inyuma, ibitugu, biceps na triceps, ejobundi dukora kuri glute, quadriceps, biceps, inyana na abs.Nta gice cyumubiri gikwiye kwirengagizwa, ntugatange imyitozo kugirango ukoreshe umwanya.Mbere yo gutangira imyitozo, birakwiye gusubiramo amahame make.

A. Umva ibimenyetso byumubiri wawe - imyitozo ntishobora gutera imbere byangiza umubiri.Ahubwo, niba wumva hari ibitagenda neza, ni ikimenyetso cyo kuburira umubiri wawe kugirango ubone ikibazo kandi ugikosore.

B. Menya neza ubwiza bwimikorere - ntukemere ko igihe gikomera kandi ntukite ku gipimo cyimodoka, buri rugendo rugomba kugenzurwa.

C. Menya neza urwego rwimikorere - Haranira urwego ntarengwa rwo kugenda kuri buri rugendo.

D. Witondere gukira - Ntugakore indi myitozo kugeza itsinda ryimitsi rimaze gukira umunaniro wanyuma.

■ 4.Umubare w'amatsinda n'ibihe

Kora ibice 2 kugeza kuri 3 bya 8 kugeza 12 reps ya buri myitozo, ukurikije igice cyumubiri na siporo.

■ 5.Umuvuduko wibikorwa

Ni ngombwa kugenzura no kugenda neza.Kuba ukora isiganwa kurisaha ntibisobanura ko wihuta nkumuriro.Kurikiza injyana yamasegonda 2 kugirango uzamure, amasegonda 4 kugirango ugaruke, kandi ukore byose witonze.

■ 6.Witoze inshuro

Kubisubizo byiza, koresha buri gice cyumubiri kabiri mu cyumweru.Ugereranije nibikorwa bisanzwe byo gukora imyitozo 4 kuri buri gice na 4 kuri buri myitozo, uburyo bwatanzwe hano buroroshye kandi bufatika.Harimo imyitozo myinshi yibanze, yunganirwa nuburyo bwa tekinike yo gutoza ubuhanzi.