Ibicuruzwa byacu

Dumbbell ishobora guhindurwa ikozwe muri reberi yo mu rwego rwo hejuru kugirango irwanye gukubitwa, ishobora gukubitwa inshuro ibihumbi;ibisobanuro ni 10kg / 15kg / 20kg / 25kg / 30kg / 40kg / 50kg / 60kg;ibara ni umukara;
Amabwiriza:
1. Hitamo uburemere bukwiye mbere yo kwitoza kuvuga.
2. Intego y'imyitozo ni ukongera imitsi.Birasabwa guhitamo ibiragi bifite umutwaro wa 65% -85%.Kurugero, niba umutwaro ushobora guterurwa ari kg 10 buri gihe, ugomba guhitamo ibiragi bipima 6.5 kg-8.5 kg kugirango ukore imyitozo.Witoze amatsinda 5-8 kumunsi, buri tsinda ryimuka inshuro 6-12, umuvuduko wo kugenda ntugomba kwihuta cyane, intera iri hagati ya buri tsinda ni iminota 2-3.Niba umutwaro ari munini cyane cyangwa muto cyane, kandi intera intera ni ndende cyane cyangwa ngufi, ingaruka ntizaba nziza.
3. Intego y'imyitozo ngororamubiri ni ukugabanya ibinure.Birasabwa gukora inshuro 15-25 cyangwa zirenga kuri buri tsinda mugihe imyitozo, kandi intera iri hagati ya buri tsinda igomba kugenzurwa muminota 1-2.Niba utekereza ko imyitozo nkiyi irambiranye, urashobora kwitoza numuziki ukunda, cyangwa gukurikira umuziki kugirango ukore dumbbell aerobics.
Inyungu zimyitozo ngororamubiri yigihe kirekire:
1. Gukurikiza igihe kirekire imyitozo ya dumbbell irashobora guhindura imirongo yimitsi no kongera kwihangana kwimitsi.Imyitozo isanzwe hamwe na dibbell ziremereye zirashobora gutuma imitsi ikomera, igakomeza imitsi, kandi ikongerera imbaraga imitsi.
2. Irashobora gukora imitsi yo hejuru yingingo, ikibuno ninda yinda.Kurugero, mugihe ukora kwicara, gufata ibiragi n'amaboko yombi inyuma yijosi birashobora kongera umutwaro wimyitozo yimitsi yo munda;gufata dibbell kugirango yunamye kuruhande cyangwa imyitozo yo guhindura irashobora gukora imitsi yimbere ninyuma;gufata ibiragi bigororotse Urutugu n'imitsi yo mu gatuza birashobora gukoreshwa mukuzamura ukuboko imbere no kuruhande.
3. Irashobora gukora imitsi yo hepfo.Nko gufata ibiragi byo kwikinisha ku kirenge kimwe, guswera no gusimbuka ku birenge byombi, n'ibindi.
Mugihe cyo guterana, nyamuneka shyira ibice binini imbere imbere nuduce duto two hanze umwe umwe, hanyuma ushire umubare wibice bya dumbbell ukurikije imyitozo ukeneye!Ikirangantego kimaze gushyirwaho, komeza utubuto tubiri hanyuma ukoreshe