Amakuru

Ibibuno nigice kigaragara cyane cyumubiri, kuburyo imiterere yibibuno ari ngombwa cyane.Abantu benshi batekereza uburyo butandukanye bwo gutoza ikibuno.Hariho kandi imyitozo myinshi yimyitozo yibibuno, idafite intwaro nibikoresho, noneho uzi icyo imyitozo yibikoresho bya hip?

Smith squat
Kwikinisha ni intambwe ya zahabu yo guhugura buttock, ariko abantu benshi mubisumizi byubusa biragoye kugenzura umunzani, cyangwa kugirango bagenzure uburinganire hamwe na centre yububasha bukomeye, barashobora gufata gusa kubusa.Gukoresha ikadiri ya Smith igufasha kwibanda cyane kubibuno n'amatako kugirango ube mwiza.

amaguru
Wicare ku kibaho cyicaye cyo kuzamura ukuguru kwinyuma, inyuma yegereye ikibaho, kandi ibirenge bikandagira kuri plaque;Imbaraga zamaguru zamaguru, pedal imbere kumaguru yunamye gato hafi yunamye, umva kugabanuka kwitsinda ryimitsi igenewe, kugabanuka kwamasegonda 1-2;Buhoro buhoro usubire kumwanya wambere.Subiramo.

Inyuma yijosi barbell ibihaha
Shira akabari inyuma yijosi hanyuma umanure umubiri wawe kugeza amavi yinyuma akora hasi, ariko ntugahatire hasi.Komeza umugongo wawe ugororotse kandi utambitse hasi kugeza igihe uri mumwanya wa lunge, hanyuma ugorora amavi asubire kumwanya wo gutangira.Shyira amasegonda 4, uhagarare amasegonda 2, uhaguruke amasegonda 4, kandi uhore ukurikira inzira imwe.

Kuzamura igice
Uku kuzamura igice cya squat bisa nuburemere buremereye igice cya squat aho ufashe barbell ukoresheje amaboko yombi, ugakurikirwa na kimwe cya kabiri cyikibuno hejuru.Buhoro buhoro uzamure akabari hejuru kugirango umenye aho igituza cyawe kiri, hanyuma umanure hasi.Ibi ntibizahindura gusa ikibuno cyawe, ahubwo bizanatera ingaruka kandi byongere umuvuduko wibibuno byawe.Kora inshuro 30.