Iyo winjiye bwa mbere muri siporo, ni izihe ngendo ukwiye gutangira imyitozo? Ubuzima bwiza ntibushobora kubura ibikorwa bike bya zahabu, wigeze ukora imyitozo?

Intambwe ya 1: Kanda intebe

Imashini yintebe irashobora kugabanywamo imashini yintebe ya barbell, imashini yintebe ya dumbbell, irashobora kandi kugabanywamo imashini yo hejuru yintebe ya oblique, imashini yintebe iringaniye, imashini yo hasi yintebe, imashini ikora intebe cyane cyane imitsi yigituza, triceps hamwe nuduce twimitsi ya deltoid.

Iyo wicaye ku ntebe, ugomba kumva imbaraga z'imitsi yo mu gatuza, aho kuba imbaraga z'amaboko yawe. Mugihe cy'amahugurwa, ugomba kwitondera umutekano, kumenya uburyo busanzwe bwo kubeshya n'imbaraga, kandi ntukubite ibikoresho.

Intambwe ya 2: Gukurura

Iki gikorwa nugukoresha imitsi yinyuma hamwe na biceps yibikorwa, abitangira niba badashobora kurangiza imyitozo irenze 3 yo gukurura kumurongo, urashobora guhera kumyitozo yo hasi, kuzamura buhoro buhoro imbaraga zimitsi hanyuma ukagerageza gukurura bisanzwe -up.

Igikorwa 3: Gukurura cyane

Iki gikorwa gishobora kugabanwa kuguru gukomeye kuguru gukomeye no kuguru kugororotse kuguru gukomeye, gushobora guhagarika urutirigongo, kunoza imbaraga zingenzi, ariko kandi no gukoresha itsinda ryimitsi yinyuma, ariko kandi ugakoresha gluteus maximus, kugirango ikibuno cyawe kibe cyiza.

Igikorwa 4, guswera ibitugu gusunika

Uru rugendo rushobora gukorerwa kuri deltoid imbere yimbere, triceps, mugihe ushobora guterura 15KG dumbbells, bivuze ko ibitugu byawe bimaze kuba binini kuruta uko bimeze ubu.

Igikorwa 5. Ibiro biremereye

Igituba nigikorwa cya zahabu kugirango ukoreshe imitsi yigituba namaguru yingingo zo hepfo, kandi birashobora kandi guteza imbere imikurire yikibuno ninda yinda, bigufasha kunoza umurongo wigituba nikirenge, kunoza ituze nimbaraga ziturika za amaguru yo hepfo.

Abitangira barashobora gutangirana nubusa, gukora imyitozo rimwe muminsi 2-3, hanyuma ukagerageza kwikorera ibiro nkuko imbaraga zimitsi zitera imbere kandi gutinda kubabara imitsi gutera imbere, bishobora kurushaho gutera imitsi.

Igikorwa 6. Bunama inkokora n'imbaho ​​igororotse

Iki gikorwa ni ugukoresha imitsi yibanze yimitsi, kunoza imbaraga zingenzi zigikorwa, bishobora kunoza ububabare bwumugongo, kunanirwa imitsi, harimo guhumeka nibindi bibazo, kugirango bigufashe gushiraho igihagararo kigororotse, kugabanya amahirwe yo gukomeretsa mubuzima.