Dumbbell, ingano nto, ibereye ibikoresho byo gukora imyitozo yo murugo, irashobora kugufasha gukora imyitozo yimitsi yose yumubiri, kugirango ugere kuntego yo kongera imitsi no gutakaza amavuta. Niba ushaka gukora imyitozo yingufu ariko ukaba utazi aho uhera, tangira ufite uburemere hamwe na dibbell.
Imitsi nigice cyumubiri gifite agaciro, ariko kandi ningufu zitwara imbaraga, bizagira ingaruka kumubiri wibanze. Kuba imitsi bivuze ko ushobora gutwika karori nyinshi kumunsi kandi ntushobora kwegeranya amavuta.

Nyuma yimyaka 30, imitsi yumubiri yatangiye kwangirika, yerekana inzira yo gutakaza, agaciro kambere metabolike izagabanuka, kandi umubiri ushobora kwiyongera. Kandi imyitozo yingufu zisanzwe zirashobora gukumira gutakaza imitsi, kugirango ukomeze umusingi mwinshi wa metabolike, ariko kandi ugabanye urugero rwiza rwumubiri.

Niba ushaka guteza imbere amaboko yumugabo umwe, ishusho ya mpandeshatu ihindagurika, utezimbere ikibuno cyumugore, ishusho yumurongo wikibuno, noneho menya neza imyitozo yo kurwanya buri gihe.

None, nigute ushobora gufungura ubumenyi bwa siyanse ya dumbbell? Ingingo nke ugomba kumenya:

1, iyo imyitozo ya dumbbell, ntabwo dukurikirana imyitozo iremereye, urashobora kwitoza kuva 3-5KG hamwe na dumbbells, hamwe no kunoza imbaraga zimitsi, hanyuma ukazamura urwego rwibiro.

2, mugihe imyitozo yimyitozo ngororamubiri, tugomba kwiga inzira nyayo yibikorwa, tukamenya imbaraga zitsinda ryimitsi igamije, kugirango tugabanye ibyago byo kunanirwa imitsi no gukomeretsa, kandi twubake neza umubiri mwiza.

3, gukwirakwiza neza imyitozo yimitsi, intego yimitsi yo mumatsinda igamije imitsi izaba imeze nabi, kuruhuka nyuma yiminsi 2-3 nyuma yo gusana imitsi, kugirango ufungure icyiciro gikurikira cyamahugurwa, kugirango uhuze akazi na kuruhuka birashobora kunoza imitsi.

4, ibinure byumubiri byarenze, abantu babyibushye, usibye imyitozo ya dumbbell, ariko kandi bakeneye kongeramo imyitozo ya aerobic imyitozo yohanagura amavuta, gusa ibinure byumubiri byagabanutse, urashobora kureka umurongo wimitsi ukerekana.

Ibikurikira nitsinda ryibikorwa bya dumbbell bibereye imyitozo ya novice, kugirango bigufashe gukora imyitozo yimitsi yose yumubiri, buri minsi 2-3 kugirango ukore imyitozo rimwe.

Igikorwa 1, dumbbell ijosi inyuma yukuboko inshuro 10-15, subiramo amaseti 3-4

Igikorwa 2. Kuzamura inshuro 10-15 imbere ya dumbbell ihagaze hanyuma usubiremo amaseti 3-4

Kwimuka 3. Hindura umurongo inshuro 10-15 hanyuma usubiremo 3-4

Kwimuka 4, intebe ya dumbbell kanda inshuro 10-15, subiramo 3-4

Himura 5, unanutse dumbbell umurongo inshuro 10-15, subiramo 3-4

Himura 6: dumbbell sumo squat inshuro 10-15, subiramo amaseti 3-4

Kwimuka 7: Ukuboko kumwe dumbbell kuzunguruka inshuro 10-15, subiramo amaseti 3-4

Igikorwa 8: Zamura ikiragi inshuro 10-15, subiramo amaseti 3-4

Igikorwa 9: Kuraho intebe inshuro 10-15, subiramo amaseti 3-4