Ibyo bita imyitozo murugo hano mubyukuri bivuga imyitozo idafite ibikoresho byamahugurwa bihamye, kandi benshi muribo bitoza murugo n'amaboko yabo. Niba mubisanzwe ushaka gusohoka murugendo, urashobora kandi kuzana imikandara mike ya elastique, muriki gihe, imikorere yumukandara wa elastique izacukurwa byuzuye, kimwe na barbell, irashobora gukoreshwa mukwikinisha, gukurura cyane, gukanda intebe , gusubira inyuma row Umubare utagira ingano ushoboka.

Nubwo haba hari ibihumbi byinshi byakoreshwa nuburyo, ishingiro ryumugozi wa elastike mubitekerezo byamahugurwa, hano, Bailing ntabwo izashobora gukora imyitozo yumugozi wa elastique umwe umwe, ariko izashingira kuri gahunda rusange yimyitozo rusange, gutanga uburyo bwo gutekereza, kwigisha abantu kuroba nibyiza kuruta kwigisha abantu kuroba.

Kugirango ukoreshe urugo, imigozi ya elastike hamwe na handles irasabwa, ariko kandi igomba guhitamo ukurikije ibikorwa. Niba wumva ko uburemere bwa bumwe budahagije, gura ibindi bike, urashobora guhindura uburemere nka barbell dumbbell.

Hasi aha dusangiye urutonde rwimyitozo ya bande ya elastike, buri rugendo inshuro 8-12, 3-5 buri mwanya, kubantu bafite imiterere ikeneye, koresha akantu gato ko guhangana na elastike, inshuro 12-20 kuri buri rugendo, 3-5 igihe, byanze bikunze, ibuka kurambura imitsi igenewe nyuma yimyitozo kugirango ibafashe gukira.

Igikorwa cya mbere: Umwanya uhagaze ukoresheje ukuboko kugororotse kumanura bande ya elastike Kosora umurongo wa elastike ahantu hirengeye, uhagarare imbere yumutwe wa elastike, uhindure intera yumubiri, ugorora umugongo, komeza intoki zawe, uzamura amaboko yawe hejuru, wunamire amaboko hejuru inkokora gato, kandi ufate impande zombi zumutwe wa elastike wagutse gato kurenza ibitugu kugirango umubiri wawe uhagarare, komeza umugongo ugororotse, komeza amaboko yawe neza, koresha umugongo wawe kugirango usunike amaboko yerekeza kumaguru hanyuma ukure vertex gato kugirango uhagarare kandi kwandura imitsi yawe. Noneho uhindure buhoro buhoro icyerekezo, kugirango imitsi yinyuma yagure byuzuye

Igikorwa 2: Guhagarara umwanya wa elastike gusunika igituza Hagarara ukoresheje amaguru atandukanye gato, ikibuno kigororotse, intoki zifunze, kurambura umugozi wa elastike uzengurutse inyuma, fata impande zombi zumutwe wa elastike ukoresheje amaboko yawe, uzunguza amaboko kumpande zombi z'umubiri wawe kugeza komeza umubiri wawe uhamye, komeza umugongo ugororotse, usunike amaboko yerekeza mu gituza ukoresheje igituza cyawe hejuru yibikorwa, uhagarare gato, ugabanye imitsi yigituza, hanyuma ugenzure umuvuduko kugirango uhindure buhoro buhoro icyerekezo

Igikorwa cya gatatu: Kunyeganyeza umukandara wa elastike ushyizwe kumwanya muto, uhindure umwanya wumubiri, amaguru atandukanye gato, ikibuno numugongo ugororotse, gukomera kwimbere, amaboko afata impera zombi zumukandara wa elastike kugirango umugongo ugororoke, ikibuno gisubira inyuma kugirango ucyure hasi kuri apex yimigendere, amaboko agororotse imbere, inkokora yunamye gato kugirango igumane umubiri, imbaraga zinyuma zo gutwara amaboko kugirango yunike inkokora kugirango akurure vertex yerekeza munda, guhagarara gato, kwanduza imitsi yinyuma, Hanyuma buhoro buhoro icyerekezo, kugirango imitsi yinyuma yagure byuzuye

Igikorwa cya kane: Pushups yegamiye, amaboko agororotse munsi yumubiri kugirango ashyigikire umubiri, inkokora yunamye gato, umugongo ugororotse, amaguru hamwe kandi ugororotse kugirango umugongo ugororoke, umubiri mumurongo ugororotse, buhoro buhoro uhetamye inkokora kugirango ukore nini ukuboko n'umubiri kuri dogere 45 Inguni kugeza mugituza hafi guhuza ubutaka nyuma yukuboko kugororotse kugirango ugarure ibitekerezo kumurongo wose kugirango umugongo ugororoke. Witondere kutarambura amaboko burundu iyo uhagurutse

Igikorwa cya gatanu: Guhagarara ukoresheje amaguru atandukanye gato, ibirenge byunamye gato, ibirenge bihagaze kumwanya wo hagati wumukandara wa elastike, amaboko afashe impande zombi zumukandara wa elastike kugirango ugumane umugongo ugororotse, ugoreka ikibuno imbere, amaboko ugororotse kugirango ukomeze umutekano wumubiri , imbaraga zinyuma zo gutwara amaboko kugirango yunike inkokora, kugirango amaboko yegereye umubiri kugirango asubize inyuma hejuru yibikorwa ahagarare gato, agabanye imitsi yinyuma, hanyuma agenzure byimazeyo umuvuduko ugaruka buhoro buhoro. Tanga imitsi yawe yinyuma

Igikorwa cya gatandatu: Guhagarara uhagaze hamwe na bande ya elastike imwe ifata igituza Shyira umurongo wa elastike kuruhande rwumubiri, uhagarare kuruhande rwa elastike kuruhande, uhindure imyanya yumubiri, ufate impera imwe yumutwe wa elastike mukiganza cyimbere. hanyuma urambure kuruhande, uhetamye inkokora gato kugirango umubiri ugume uhagaze neza, komeza ukuboko kugororotse, kandi usunike igituza imbere n'imbere kugirango ukure hejuru yibikorwa, uhagarare gato, ugabanye imitsi yigituza, hanyuma ugenzure umuvuduko gukira buhoro buhoro, kugirango imitsi yigituza yagure byuzuye

Shyushya kugirango ukore itsinda ryimitsi igenewe mbere yo gutangira imyitozo, urebe neza ubwiza bwimigendere mugihe cyo kugenda, kandi wumve kugabanuka no kwaguka kwimitsi yintego muri buri rugendo. Kubakeneye kubaka imitsi, koresha bande ya elastique.