Imyitozo ya Novice igomba guhera kumyitozo yimyitozo myiza? Tugomba gutangirana ningendo zingirakamaro, zishobora gutwara amatsinda menshi yimitsi kugira uruhare mukiterambere, kandi imikorere yimitsi izakora neza kuruta kugenda wenyine.
Sangira ibice 7 bya zahabu byimuka kugirango bikure imikurire yimitsi, ihitamo ryambere kubatangiye muri fitness!
Igikorwa 1. Kwikinisha

Iki nigikorwa cyingenzi cyane cyimyitozo ngororamubiri, gishobora gukoresha imitsi yigituba namaguru yingingo zo hepfo, kandi bikanateza imbere imikurire yikibuno ninda. Itsinda ryimitsi yamaguru nitsinda rinini ryimitsi yumubiri, kandi ntidushobora kwirengagiza iterambere ryitsinda ryimitsi yamaguru mugihe imyitozo yimyitozo ngororamubiri, kubwibyo, igituba kigomba kongerwa muri gahunda yo kwinezeza.
Ibisabwa mu bikorwa: intera ndende, komeza imitsi yo mu rukenyerero no mu nda, hanyuma uhite wikubita buhoro, ivi ntirizunguruka, ariko kugirango ukomeze kuringaniza ingingo ivi irashobora kurenza urutoki, mugihe ikibero kiringaniye nubutaka, buhoro buhoro ugaruka kuri umwanya uhagaze.

Intambwe ya 2: Gukurura
Uyu ni umwitozo wa zahabu kugirango ukoreshe itsinda ryimitsi yo mumubiri yo hejuru, ariko abashya benshi ntibashobora kurangiza urugendo rusanzwe rwo gukurura, muriki gihe turashobora gukoresha bande ya elastique cyangwa intebe kugirango tugabanye imbaraga z'umubiri, kugirango tuyobore icyerekezo cyuzuye cyo gukurura.
Mugihe utezimbere umugongo nimbaraga zamaboko, uzashobora kurangiza gukurura byinshi, hanyuma ugerageze gukurura bisanzwe. Kora inshuro zirenga 6 kugeza 8 buri gihe witoza kumaseti 5.

Igikorwa 3: Kurura barbell cyane
Iki gikorwa nugukoresha imitsi yinyuma yinyuma hamwe nigikorwa cyo guhuza imitsi ya gluteus, turashobora guhera kumyitozo ya barbell ikomeye yo gukurura, kugumana ikibuno ninyuma igororotse, kugorora gato ivi, amaboko yegereye umubiri, kureka igituba kiva hasi gikurura hejuru, umva imbaraga z'imitsi yinyuma. Kora inshuro 10 kugeza kuri 15 gusubiramo 4.

Igikorwa 4, kuringaniza akaboko koroheje no kwaguka
Uku kwimuka gushobora gukoresha triceps, imitsi yo mu gatuza yo hepfo nigitugu cya deltoid ibitugu, nigikorwa cya zahabu ikora cyane.
Iyo imyitozo, umubiri ntugomba kwerekeza imbere cyane, inkokora igomba kuba hafi yumubiri, kandi umuvuduko wamahugurwa ntukwiye kwihuta cyane kugirango wirinde ubufasha bwa inertia. Kora inshuro 10 kugeza kuri 15 gusubiramo 4.

Intambwe ya 5: Kanda intebe ya Barbell
Iyi ni intambwe ya zahabu yo guhindura imitsi yigituza no kunoza imbaraga zamaboko.
Ibisabwa mubikorwa: ugomba gufata neza barbell, mugihe imyitozo yo kurohama ibitugu, ibyuma bitugu ntibifunga, kugirango wirinde kunyeganyega. Mugihe uzamuye akabari, umva imbaraga z'imitsi yo mu gatuza, kandi ntukimuke vuba kugirango wirinde kuguza ukuboko gukabije. Kora inshuro 10 kugeza kuri 15 gusubiramo 4.

Himura 6: Kanda ya Barbell
Uyu ni imyitozo ya ace ibitugu bizafasha gushimangira deltoide yawe mugihe utezimbere imitsi yintoki. Guhitamo imashini ihagaze birashobora kandi gushimangira imitsi yibanze no kunoza ituze.
Ibisabwa mubikorwa: Akabari gashyirwa imbere yijosi, kugumana umwanya uhagaze, hanyuma ugasunika buhoro buhoro, kugirango ukuboko kuva mukiganza cyunamye kugororotse gahoro gahoro kugera kumutwe, kugumana inzira ihagaze, amaboko n'umubiri kugeza komeza umurongo ugororotse nkibisanzwe.

Intambwe 7: Ihene irahaguruka
Buri gihe twirengagiza imyitozo yimitsi yibanze, kandi kuzamura ihene nigikorwa cya zahabu cyo gukora imitsi yibanze, ishobora kunoza imbaraga zibanze no kunoza imikorere ya siporo. Kubakozi bera-bakozi, birashobora kunoza ikibazo cyububabare bwa creine mumugongo wo hasi. Kora inshuro 15 gusubiramo kumaseti 4.