Amakuru

Usibye kujya muri siporo, tuzasanga ushobora no kugura ibikoresho by'imyitozo ngororamubiri kugirango ukore murugo.Barbells nibikoresho bikundwa nabakera benshi.Abantu kandi bagura inzogera zibafasha kubaka imitsi murugo.Hariho ingendo nyinshi mumahugurwa ya barbell, none niki uzi muburyo bwo gukora murugo?

Uruhande rwa barbell umurongo
Uzamure akabari ku rukenyerero no mu nda, wunamishe amaboko gato, ukomeze uru rugendo, hanyuma ukore ukuguru kwamaguru, iyi myitozo iraruhije cyane, nayo irarambiwe cyane gukora, ushobora kubanza ubuhanga kandi ukongera ibiro buhoro buhoro.Uru rugendo rukoreshwa cyane cyane mugutoza imbaraga zingingo zo hepfo nu kibuno ninda yintoki.Irashobora gutoza ishusho neza kandi ikirinda guhuza umubiri.

Kwunama kuri barbell
Uru rugendo rukoreshwa cyane cyane mugutoza amaboko n'imitsi yo mu gatuza, cyane cyane imyitozo ya biceps imitsi ikora neza, iyi ngendo nayo iroroshye cyane, banza uzamure akabari, uhagarare ukuboko kugororotse kandi uhagaritse ukuboko hasi, hanyuma wishingikirize kumaboko kugirango uzamure umurongo kugeza mu gituza, hanyuma hanyuma nanone.Shimangira kuri iki gikorwa buri munsi, uzasanga imitsi yukuboko kwawe izarushaho kugaragara, imbaraga ziziyongera, icyi cyo kwambara imyenda nayo ni nziza cyane.

Barbell squat
Tangira ushyira akabari ahantu heza kumitsi ya trapezius, aho igitambaro gishobora gushyirwa kubatangiye.Noneho igihagararo cyamaguru ni ngombwa cyane, imyifatire yumvikana irashobora gukoresha imbaraga nyinshi.Shira ibirenge n'ibitugu kumurongo ugororotse n'amano yawe azengurutse gato.Ubwanyuma, ntugahubuke cyane, ibibero hafi ya byose hasi nyuma yo guhagarara, hanyuma uhaguruke.Intego yo kuruhuka ni ukuzana akabari kuruhuka no gushimangira imitsi.

Basabwe igice cyimbere
Nuburyo bwiza bwo gukangura imitsi ya deltoid, mugihe gufata umwanya uhagaze bizongera imbaraga zawe muri rusange.Tangira ibirenge byawe bifunguye, fata akabari n'amaboko yombi hanyuma ubishyire imbere yijosi, ntabwo bihabanye.Noneho koresha imbaraga zintugu zawe kugirango uzamure umurongo.Kuruhuka mugihe amaboko yawe arigororotse, hanyuma umanure buhoro buhoro usubire kumwanya wo gutangira.Abitangira basaba gukoresha akabari kambaye ubusa kugirango bakore imyitozo, shakisha ibyiyumvo kandi uremere buhoro.