Intego yo kubaka umubiri nukubaka imitsi, kuzamura igipimo cyumubiri, no gutuma ugaragara nkimbaraga kandi ufite umutekano.Nyamara, abantu bamwe bananutse bafite ibibazo byo kubaka imitsi, uburemere ntabwo bworoshye kuzamuka ibiro 4, 5, guhagarika imyitozo mugihe runaka nyuma yuko ibiro bigabanutse ibiro 3, 4, abantu bamwe batangira gukura kwimitsi biragaragara, nyuma igihe, imikorere yimitsi izarushaho kuba mibi, biragoye gukomeza gucamo.

None, kuri izi ngorane zo kubaka imitsi, niyihe nama zishobora kubafasha gukura ibiro 3 byimitsi yera mugihe gito?

Mbere ya byose, dukwiye kwitondera ibikorwa byuzuzanya.Imyitozo ngororangingo nko gukanda intebe, gukurura, hamwe na squats birashobora kongera imbaraga zimyitozo yo kubaka imitsi ihuza amatsinda menshi yimitsi mumubiri icyarimwe.

Mugihe bakora imyitozo yo kubaka imitsi, abitangira bagomba kugabanya ingendo zitaruye kandi bagatoza ingendo zigoye, zishobora guteza imbere imitsi neza.

Icya kabiri, dukwiye kwitondera imyitozo yamaguru.Amaguru nimwe mumatsinda manini manini mumubiri nigice cyingenzi cyo kubaka imitsi ishobora kugufasha guca icyuho.

Mu myitozo yamaguru, guswera, gukurura cyane nibindi bikorwa birashobora gukoreshwa mugukangura imitsi yibibero ninyana, bityo bigatera ururenda rwa testosterone no guteza imbere imitsi yamaguru.Gukura kw'imitsi bifasha kongera umuvuduko ukabije w'umubiri, gutwika karori nyinshi, bityo bikagabanya kwirundanya kw'amavuta.

Icya gatatu, kurya indyo yuzuye hamwe na proteine ​​nyinshi.Poroteyine ni ikintu cy'ingenzi mu mikurire yo gukura kw'imitsi, kandi ni kimwe mu bintu by'ingenzi byubaka imitsi.Kubwibyo, ingorane zo kubaka imitsi zigomba kwitondera gufata proteine.

Mugihe cyo kubaka imitsi, dukwiye kurya ibiryo byinshi bya poroteyine nyinshi, nk'amabere y'inkoko, amafi, urusenda, amagi, n'ibindi, kugirango twongere proteine.Muri icyo gihe, kugira ngo urusheho kwinjiza poroteyine, birasabwa kugabanya ibiryo by'umunsi mu mafunguro menshi, nko kurya inshuro 5-6 ku munsi, bishobora kuzamura umuvuduko wa poroteyine kandi bigafasha kubaka imitsi.

Hanyuma, imyitozo ya super team.Amahugurwa ya super group bivuga imyitozo yimbaraga nyinshi, yubucucike bwinshi mugihe gito, nko guswera no gukurura gukomatanya hamwe, gukanda intebe no gukurura hamwe, nibindi, kugirango imitsi yumve neza pompe.

Ubu bwoko bwamahugurwa bushobora gukangura amatsinda menshi yimitsi, kunoza imitsi nimbaraga zo guturika, bityo bigatuma imikurire ikura.Mugihe ukora imyitozo ya super group, birakenewe ko twita kuburyo bukwiye bwo gutoza imbaraga nigihe cyo kwirinda umunaniro ukabije.