Wakoze kumaguru mugihe witozaga?
Abantu benshi bibanda kumyitozo yo mumubiri yo hejuru, ariko birengagiza iterambere ryitsinda ryimitsi yo mumubiri. Imikurire yimitsi yamaguru igena imbaraga zingingo zo hepfo kandi ikagena iterambere ryumurongo wose wumubiri. Niba imitsi yamaguru yawe idakomeye, imbaraga zawe muri rusange ntizikomera cyane.

Kuberako ibikorwa byinshi byimyitozo ngororamubiri bikenera ubufatanye bwingingo zo hasi, fitness ntabwo ikora amaguru, ntushobora gukomeza guca ibiro mugihe ukora imashini yintebe hamwe namahugurwa akomeye. Niba udakoresheje amaguru, amaguru yawe yo hepfo azaba mabi, imbaraga ziturika z'umubiri wawe zizaba nke, kandi ntuzakina neza bihagije mugihe ukina imikino yumupira. Niba udakora kumaguru, uzaguma mugihe wubaka imitsi.

Mugihe imyitozo ya fitness, dukwiye kwitondera imyitozo yamaguru, gukomeza inshuro 1-2 mucyumweru imyitozo yamaguru, urashobora kubona inyungu nyinshi:
1, fitness imyitozo myinshi yamaguru irashobora guteza imbere ururenda rwa testosterone, igufasha kunoza imikorere yimitsi, itsinda ryimitsi yo munda yibibuno no mu rukenyerero nabyo bizakurikira iterambere, biteze imbere iterambere ryuzuye ryumubiri.
2, imyitozo myinshi imyitozo yamaguru irashobora kandi kugufasha kuzamura imbaraga zingingo zo hepfo, kugirango wirinde umutima no kubura imbaraga, uzagira imbaraga zihoraho zingufu, imbaraga nubuzima bwiza kumubiri bizaba byinshi, bigabanya umuvuduko gusaza y'amaguru.

3, koresha amaguru menshi, reka amaguru akure, wirinde hejuru-uburemere, amaguru nkishusho yinkoko yoroheje. Amaguru azakomera, ingingo zizakomera, guhuza ingingo zo hepfo bizanozwa, kandi imikorere yo kugenda izaba hejuru.
4, kora amaguru menshi, amaguru nitsinda rinini ryimitsi yumubiri, iterambere ryamaguru rizatuma urwego rwa metabolike rwumubiri ruziyongera, bifashe mukubuza kwegeranya ibinure, gutwika amavuta no gukora neza bizagenda neza.

Inyungu zo gutoza amaguru ziragaragara, ariko hariho impamvu fitness abantu bayitinya. Ububabare bwo kwitoza amaguru burakomeye cyane kuruta ibindi bice, nyuma yiminsi mike nyuma yo kwitoza amaguru, uzumva amaguru yoroshye, ugenda ufite intege nke nko gukandagira ipamba, bizagira ingaruka mubuzima bwa buri munsi, bigatuma abantu benshi bahitamo kwirinda imyitozo yamaguru.
Ariko, umukambwe wukuri wimyitozo ngororamubiri azaha agaciro umunsi wamahugurwa yamaguru, kuko bazi ko imyitozo yamaguru ishobora kubafasha gukomeza imbaraga zumubiri no kubona imiterere myiza. None, watangiye gukora kumaguru?
ishusho

Imyitozo ngororamubiri uburyo bwo gutoza amaguru? Sangira uburyo bwo gutoza imitsi yamaguru, hanyuma utangire! (Igice gitukura cyerekana itsinda ryimitsi yatojwe)
Igikorwa 1: Barbell squats
Kora inshuro 10-15 gusubiramo kumaseti 3-4
ishusho

Yicaye ku gituza
Igikorwa 2, dumbbell ukuguru kumwe
Kora squats 10 kuri buri ruhande na 3-4 yo gusubiramo

Igikorwa 3. Kwikinisha kuruhande
Kora inshuro 10-15 kuri buri ruhande kumaseti 3-4

Imyitozo yo kuruhande. Imyitozo yo kuruhande
Himura 4: Ibihaha bya Barbell
Kora inshuro 10-15 kuri buri ruhande kumaseti 3-4

Intambwe ya 5: Imyifatire ya Dumbbell
Kora inyana 10 kugeza 15 zororerwa kumaseti 3 kugeza kuri 4

Mugitangira imyitozo yamaguru, turashobora gukomeza inshuro zamahugurwa rimwe muminsi 3-4. Abashya batangirana nuburemere buke, kandi hamwe no kumenyera kugenda no guhuza imitsi, dushobora noneho kongera ibiro hanyuma tugakora imyitozo yimbaraga nyinshi kugirango imitsi ikanguke cyane.