Mugihe dukora, dukwiye kongeramo imyitozo yimbaraga no kwibanda kumikurire ya buri tsinda ryimitsi mumubiri kugirango twubake ishusho nziza.

Igishushanyo cyiza ntigishobora gutandukanywa no gushushanya imyitozo yimbaraga, cyane cyane imyitozo yimitsi yinyuma, imitsi yigituza, ikibero nandi matsinda akomeye yimitsi ni ngombwa cyane. Iterambere ryamatsinda manini arashobora guteza imbere amatsinda mato mato, bityo bikazamura imikorere yo kubaka imitsi no gushiraho. Irashobora kandi kongera neza agaciro k'ibanze k'umubiri, kugirango ubashe kurya karori nyinshi buri munsi, ukarema umubiri unanutse.

Abagabo benshi kandi bazitondera imyitozo yimbaraga, cyane cyane kumyitozo yimitsi yigituza. Imitsi yuzuye yigituza nigipimo cyingirakamaro kumashusho meza, kandi imitsi yigituza cyiza ni isura yumugabo wimitsi.

Kandi imitsi yigituza yateye imbere irashobora kunanira ikibazo cyo kugabanuka kwingufu zikomeye, kugirango ugaragare neza, bityo, abakobwa nabo bagomba kwitondera imyitozo yimitsi yigituza.

None, nigute ukora imyitozo yigituza? Tugomba kumenya ko imitsi y'amatora igizwe n'imitsi yo hejuru y'amatora, hagati, igice cyo hejuru hamwe no hagati yo hagati yibi bice bine. Mugihe cyo kwitoza, dukwiye gukora imyitozo yuzuye kumitsi yintore, kugirango tunoze vuba umuzenguruko wigituza kandi dukure imitsi yintore ikuze.

Birumvikana, mugihe cyamahugurwa, ushobora gusanga uruhande rumwe rufite intege nke. Muri iki gihe, dukeneye gushimangira imyitozo kuruhande rwintege nke, kugirango dukore iterambere ryuzuye ryimpande zombi imitsi yigituza.

Igikorwa 1: Ubundi gusunika hejuru oblique dumbbell

Kora uruhande rwo hejuru rwa pecs yawe

Igikorwa 2: Flat dumbbell inyoni

Koresha imyitozo yo hagati yimitsi yintore

Intambwe ya 3: Gusunika cyane

Kora hagati ya pec yawe

Kwimuka 4: Supine dumbbell intera ndende intebe kanda + kuzamura ukuboko kugororotse

Koresha imyitozo yo hagati hamwe nuruhande rwinyuma rwimitsi yintore

Himura 5: Gusunika hejuru

Koresha igituza cyo hejuru

Intambwe ya 6: Kanda intebe yikiraro

Kora uruhande rwo hepfo rwimitsi yawe

Kora amaseti 3 kugeza 4 ya 12 kugeza 15 gusubiramo buri myitozo, rimwe muminsi 3.

Icyitonderwa: Mugitangira imyitozo, turashobora gutangirana namahugurwa yuburemere buke kugirango twige inzira isanzwe igenda, kugirango imitsi ibashe gukora neza yibuka inzira. Hamwe no kuzamura urwego rwimbaraga, hanyuma uzamure buhoro buhoro urwego rwibiro, kugirango utere imikurire yimitsi kandi utezimbere urugero rwiza rwamatora.