Imbaraga zamahugurwa novice numuntu ukoresha buri gihe ibikoresho byubwoko bwibikoresho mumahugurwa, cyangwa akoresha uburemere bwubusa, ariko ntabwo yize tekinike ikwiye, kandi ntabwo yigeze akora barbell hamwe namahugurwa yubusa.

Nubwo waba umaze imyaka myinshi winjiye muri siporo hanyuma ugakora imyitozo ya bicep tricep muri siporo, kora squat nindi myitozo hamwe na mashini ya Smith, uracyari mushya.

Muri make, niba udashoboye gukora ibyibanze neza (cyangwa utazi neza niba ubikora neza) nkibisumizi, deadlifts, gusunika hejuru, gukanda ibitugu, ibihaha, gukurura nibindi, noneho iyi ngingo ni kuri wewe.

Noneho reka turebe inama zimwe zamahugurwa kubakobwa bashya imyitozo!

1. Iga inzira nziza

Ibi nibyingenzi cyane, gufata umwanya wo kwiga gukora ingendo neza mugihe utangiye imyitozo yimbaraga. Ntukemere kubanza kwiga imyifatire itari yo, hanyuma amaherezo bizagorana kwikuramo ingeso mbi.

Kubatangiye, ikintu ugomba kwibandaho ni ubwiza bwimuka yawe!

Niba squat ikomeye gukurura irashobora kugumana umubiri uhamye kandi utabogamye, hagati yukuri ya rukuruzi, niba ishobora gukoresha imbaraga zifatizo yibibuno; Niba intebe yintebe ishobora kwemeza ituze ryigitugu, niba ishobora kugenzura urujya n'uruza; Iyo witoza umugongo wawe, urashobora guhuza imitsi yinyuma neza aho gukoresha amaboko… Ibi nibintu bifata igihe cyo kwiga!

Inzira nziza yo gukora ibi nukubona umwigisha wizewe kugirango agufashe kwiga tekinike yimodoka no kugufasha guhindura ingendo!

2. Wibande ku by'ibanze

Niba amaherezo uhisemo gutangira imyitozo yimbaraga, wibande kubyibanze mumezi make yambere yamahugurwa.

Buri rugendo rwibanze rufite uburyo bwo gukora bugomba kwibukwa, tekereza niba ugomba gufata mu mutwe formulaire (cyangwa ni ayahe mabanga yintambara yo kurwana), nibyiza kwibuka formula 6, cyangwa 20?

Ni nako bimeze iyo umubiri wawe utangiye imyitozo yuburemere, nta mpamvu yo guhurira hamwe cyane mumubiri wawe icyarimwe, ntabwo bizakora ibyiza byinshi.

Wikorere wenyine, mumyitozo yambere yimbaraga, reka wemere kwibanda kubikorwa bike byibanze, binyuze mumahugurwa yimikorere yibanze, urashobora kumenyera neza ubuhanga hanyuma ukubaka buhoro buhoro imbaraga.

Ibyifuzo byibikorwa byibanze nibi bikurikira:

Kwikinisha / gukurura cyane / Kurura cyangwa gukuramo hasi / umurongo / intebe kanda / gukanda ibitugu

Izi nizo ngendo shingiro, kandi niba uri impano nshya, ushobora kongeramo ibihaha / Ikiraro / nibindi! Iyi myitozo izahugura imitsi yumubiri wawe wose, kandi urye byinshi!

Ntutekereze ko ukeneye kwiga imyitozo 10 itandukanye kugirango ukangure imitsi, cyangwa gukora imyitozo myinshi ihuriweho hamwe (gutumbagira, kurambura imitwe itatu) kugirango utoze imitsi mito kugiti cye.

Nkumushya, ugomba kwibanda kumurongo wibanze kugirango uhindure ubuhanga bwawe kandi ukomere icyarimwe.

3. Menya ko "udakuze cyane."

Ni ibihe bihe bituma ugaragara nk '“binini”? Igisubizo ni, ibinure byinshi mumubiri !!

Wibuke, "Kugira imitsi" ntibigutera kugaragara "binini", "kugira ibinure" birakora !! Ntugahangayikishwe no guhinduka umukobwa wimitsi iteye ubwoba!

Imbaraga zamahugurwa zubaka imitsi, zongera umuvuduko wa metabolike, zitwika amavuta yumubiri, kandi ziguha ishusho yoroheje, yuzuye ushaka.

4. Witondere gukomera

Intego yawe nyamukuru niyo yaba ari yo yose, wibande ku gukomera, ntabwo kuri paki yawe esheshatu cyangwa ikibuno cyawe.

Kwibanda ku gushimangira ntabwo arinzira nziza gusa kubatangiye kubona ibisubizo byamahugurwa, birashobora kandi kuba moteri ikomeye. Imbaraga za Novice mubisanzwe zitera imbere byihuse mubyiciro byambere byamahugurwa, kandi gukomera buri cyumweru niterambere ryiza.

Mugihe ushobora kumenya ibikorwa byibanze, ugomba kwiha ibibazo kugirango ukomere! Abakobwa benshi baracyatsimbaraye ku isi yo guterura ibiro 5 bya dumbbell zijimye, kandi aya mahugurwa ntacyo azahindura kuri wewe!

Uburyo bwo guhugura abahungu nabakobwa ntabwo butandukanye, ntutekereze ko abantu bamwe bavuga ko abakobwa ibiro bito inshuro nyinshi ari byiza, menya umurongo ni ubwinshi bwimitsi nigipimo cyibinure byumubiri, kandi ushaka kubona imitsi ugomba guhangana nuburemere.