Amakuru

Umuntu wese agomba gushishikazwa nuburyo bwimyitozo ngororamubiri, kuko ubu abantu benshi cyane binjira murwego rwimyitozo.Twibanze kuri siporo no kwinonora imitsi, kandi tuzita cyane ku mbaraga z'umubiri wo hejuru mugihe kiri imbere, erega, imbaraga z'umubiri zo hejuru zirashobora kugira ingaruka kuburyo butaziguye mumikino yacu.Muburyo bwo kwitoza imbaraga z'umubiri zo hejuru zishobora gukenera gukoresha ibikoresho bimwe na bimwe by'imyitozo ngororamubiri, noneho reka twumve igishushanyo mbonera cyo gutoza umubiri hejuru!

Dumbbell umurongo ugororotse
Gusunika ibitugu
Uyu mwitozo ugamije igice cyo hejuru cyumubiri, igituza nigitugu.Hejuru ya byose, turashobora gukoresha umwanya wicaye mugihe dukora siporo, kongeramo amaguru abiri gutandukanya icyari, hanyuma tugashyira hasi, umutiba ugomba gukomeza kugororoka.Fata ikiragi muri buri kiganza, hanyuma ureke ikiganza imbere, iki gihe intoki zigomba kuba zunamye kuri dogere 90, hanyuma ugahatira, hanyuma ukazamura ikiragi hejuru yumutwe.Umuvuduko wa dibbell nibyiza kugabanya umuvuduko, kugenzura buhoro buhoro kumwanya wambere urashobora kurangiza urugendo.Iyi myitozo iroroshye, ariko ikora neza, kandi niba twumva tunanutse iyo twongeye kubikora, ntabwo izuzuza imitsi gusa, ahubwo izanaduha imyitozo.

Dumbbell umurongo ugororotse
Dumbbell Upright koga ni imyitozo yigitugu.Dufata umwanya uhagaze hanyuma dukwirakwiza amaguru hip-ubugari.Intambwe ikurikira ni uguhagarara neza kandi ugafata ibiragi mumaboko yombi.Shira ibiragi imbere yibibero byawe, imikindo ireba inyuma.Muri iki gihe urashobora kunama, hanyuma ukazamura inkokora ifatanye kumpande, ikiragi kizamurwa hejuru yuburebure bwigitugu cyigitugu, kandi hejuru gato, guma kumasegonda make hanyuma ugasubira buhoro buhoro kumwanya wambere.Aya mahugurwa mubyukuri ni intangarugero kubitugu, ariko irashobora kandi gukoresha imitsi ya deltoid kandi ahanini ikoresha igice cyo hejuru cyimitsi ya trapezius.Irashobora kugufasha guhindura ituze ryigitugu no kuzamura ubushobozi bwimikino.

Hindukira hejuru ya dumbbell hanyuma uhetamye ukuboko kumwe
Iyi myitozo ikora inyuma yukuboko hejuru.Mbere ya byose, dukeneye kwunama, hanyuma tugashyira ikiganza cy'ibumoso ku ntebe, ukuguru kw'ibumoso gupfukama ku ntebe, hanyuma ukuguru kw'iburyo gukenera gusa kunama gato, hanyuma kugashyirwa hasi, gushyigikira uburinganire bwa umubiri, ku buryo umubiri wo hejuru ugereranije nubutaka.Intambwe ikurikiraho ni ugufata ikiragi mu kuboko kw'iburyo, hamwe n'ukuboko hejuru gufatanye ku ruhande rw'umubiri n'ukuboko ko hasi kumanika bisanzwe.Komeza ukuboko hejuru, hanyuma ugorore buhoro buhoro inkokora.Iyo ibi bikozwe, dumbbell izamuka kuruhande no inyuma yumubiri, hanyuma igaruke buhoro buhoro kumwanya wambere, iyi myitozo ihora ihindura ibumoso niburyo.

Nizera ko nyuma yo gusoma isesengura ryingingo, uzi kandi uburyo bumwe bwo guhugura bwo gukoresha dumbbell gukoresha imbaraga zo hejuru, ndizera ko isesengura ryimikorere rishobora kuguha ibisobanuro hamwe ninama.