Ibikoresho bya fitness, ibiragi biroroshye cyane, ibikoresho byoroshye, gukoresha ibiragi murugo birashobora kuba imyitozo yimbaraga. Gusa dukeneye gutegura imyitozo ngororamubiri mike, dibbells zirashobora kudufasha gukora imyitozo yimitsi yose yumubiri, gukora umubiri wuzuye.

None, nigute ushobora gukoresha ibiragi kugirango ukoreshe imitsi yose yumubiri? Hano haribintu bisanzwe bigenda:

A. Kanda kanda ya dumbbell: Uru rugendo rushobora gukoresha imitsi yintugu nintoki.

Kugenda bisanzwe: Gufata ikiragi muri buri kiganza, uhagarare, utere imbere ukoresheje ukuguru kwawe kwi bumoso, usubire inyuma ukoresheje ukuguru kwawe kwi buryo, hanyuma usunike ikiragi kuva ku rutugu kugeza ku mutwe wawe, hanyuma usubire ku rutugu, hanyuma usubiremo.

B. Lean dumbbell umurongo: Uru rugendo rushobora gukoresha imitsi yinyuma.

Kugenda bisanzwe: Fata ikiragi muri buri kiganza, uhindukize umubiri imbere, wunamye amavi gato, hanyuma ukureho ikiragi kiva hasi kugeza mu gituza, hanyuma usubize hasi, usubiremo uru rugendo.

C. kanda intebe ya dumbbell: Uru rugendo rushobora gukoresha imitsi yigituza, imitsi yintoki.

Kugenda bisanzwe: Kuryama ku ntebe ufite ikirangantego muri buri kiganza, hanyuma usunike ikiragi kuva mu gituza ukageza hejuru, hanyuma usubire mu gituza, hanyuma usubiremo.

D. guswera dumbbell: Igituba cya Dumbbell ni imyitozo ngirakamaro cyane yo gukomeza imitsi yamaguru.

Imyitozo ngororangingo: Urashobora guhitamo uburemere bukwiranye, amavi yunamye gato, amaboko afashe ibiragi, inyuma ugororotse, hanyuma ugahita wikubita hasi kugeza igihe ikibero cyawe kibangikanye hasi. Hanyuma, uhagarare buhoro kandi usubiremo inshuro nyinshi.

E. gukurura cyane gukurura: gukurura cyane birashobora gukoresha neza imitsi yibibuno, ikibuno n'amaguru.

Kugenda bisanzwe: Urashobora guhitamo uburemere bukwiranye, fata ikiragi n'amaboko yombi, inyuma ugororotse, amavi yunamye gato, hanyuma ukegamire buhoro buhoro kugeza umubiri ubangikanye nubutaka. Hanyuma, uhagarare buhoro kandi usubiremo inshuro nyinshi.

F. Dumbbell gusunika umurongo: dumbbell gusunika umurongo birashobora gukoresha neza imitsi yinyuma namaboko.

Kugenda bisanzwe: Urashobora guhitamo uburemere bukwiranye, ukaryama ku gifu, ugafata ikiragi n'amaboko yombi, amaboko agororotse, hanyuma ugahita wunama inkokora kugirango ukurure ikiragi hafi yigituza. Buhoro buhoro usubire kumwanya wambere hanyuma usubiremo inshuro nyinshi.

Nigute abahungu bahitamo uburemere bwa dumbbell?

Iyo abahungu bahisemo uburemere bwo kutavuga, bakeneye guhitamo bakurikije imiterere yabo hamwe nintego zimyitozo ngororamubiri. Muri rusange, uburemere bwikiragi cyumuhungu bugomba kuba hagati ya 8-20 kg. Abitangira barashobora guhitamo uburemere bworoshye kandi buhoro buhoro bakongera ibiro.

Nigute abakobwa bahitamo uburemere bwa dumbbell?

Abakobwa muguhitamo uburemere bwa dumbbell, mubisanzwe bagomba guhitamo uburemere bworoshye. Abitangira barashobora guhitamo 2-5 kg ​​dumbbells hanyuma bakongera ibiro buhoro buhoro. Ibiragi byabakobwa ntibigomba kurenza ibiro 10.

INCAMAKE:

Imyitozo ya Dumbbell nuburyo bwiza cyane bwo gukora siporo, ariko imyitozo igomba guhuzwa nakazi hamwe nikiruhuko, kandi itsinda ryimitsi rigomba kuruhuka iminsi 2-3 nyuma yimyitozo mbere yo gufungura icyiciro gikurikira cyamahugurwa.

Byongeye kandi, mugihe uhisemo uburemere bwa dumbbell, ugomba guhitamo ukurikije uko umubiri wawe umeze hamwe nintego yo gukora siporo, kandi ntukurikirane buhumyi uburemere bunini. Nizere ko ushobora gukoresha imyitozo ya dumbbell kugirango ugire umubiri utunganye.