Ibibuno biroroshye cyane kubibona, kuburyo imiterere yibibuno ari ngombwa cyane.Abantu benshi batekereza kuburyo bwose bwo gutoza ikibuno.Hariho kandi imyitozo myinshi yimyitozo yibibuno, kubuntu nibikoresho, none uzi icyo imyitozo yibikoresho bya hip?
Igice cya Smith
Igituba nigikorwa gikomeye kubibuno, ariko abantu benshi barwana nuburinganire mubusa, cyangwa barangiza bagakora ibigwi byubusa kugirango bagenzure uburinganire no guhuza imbaraga zabo.
amaguru
Icara ku kibaho cyibikoresho byo kuzamura ukuguru, inyuma yegereye ikibaho, ibirenge ku isahani yamaguru;Imbaraga zamaguru yamaguru, pedal imbere yerekeza kumaguru yunamye gato yegereye igororotse, umva kugabanuka kwitsinda ryimitsi igenewe, kugabanuka kwamasegonda 1-2;Buhoro buhoro usubire kumwanya wambere hanyuma usubiremo.
Ijosi inyuma barbell lunge squat
Manura akabari inyuma yijosi kugeza igihe amavi yamaguru yawe yinyuma akora hasi, ariko ntugahatire guhura hasi.Komeza umugongo wawe ugororotse kandi utambitse hasi kugeza igihe uri mumwanya wa lunge, hanyuma ugorore amavi hanyuma usubire kumwanya wo gutangira.Wicare amasegonda 4, guma guma kumasegonda 2, uhaguruke amasegonda 4, kandi uhore ukurikira inzira imwe.
Kuzamura ibiremereye
Iki gice cya squat gisa nuburemere igice cya squat, aho ubanza gufata akabari n'amaboko yombi hanyuma ukikubita hasi kugirango uzamure ikibuno.Zamura amaboko yawe na barbell buhoro kugirango umenye aho igituza cyawe kiri, hanyuma umanure buhoro.Ibi ntibizakoresha ikibuno cyawe gusa, ahubwo bizongera umuvuduko no gushiraho ikibuno cyawe, bigatuma ikibuno cyawe kirushaho kuba cyiza.Uku kwimuka kugomba gukorwa inshuro 30.
TAB yunamye
Muri siporo, nzi neza ko mwese mwabonye ubu bwoko bwo gukurura impeta.Mubisanzwe byashizweho kugirango bikore imitsi mumaboko yawe, ariko niba uhinduye imyanya, urashobora gukora ikibuno cyawe ukora igice cya squat hamwe nibibero byawe bigereranye kandi ikibuno cyawe hejuru.Kora ibi inshuro 50 kugirango ukore ikibuno cyawe.
Igihe cyo kohereza: Kanama-12-2022