Muri siporo, imyitozo yimitsi yigituza yamye nigice gikunzwe cyane nabashya. Umuntu wese arashaka kugira imitsi yuzuye igituza kugirango yerekane umubiri we wuzuye. Nyamara, abantu benshi birengagiza imyitozo yinyuma, bikavamo igituza cyateye imbere hamwe numugongo ugereranije.

Ibyo bita: imyitozo yigituza novice, imyitozo yumukambwe winyuma! Akamaro k'imitsi yinyuma irigaragaza. Uyu munsi, tugiye kuvuga ku nyungu nyinshi zo gukora imyitozo ngororamubiri:

1. Imitsi yinyuma nuburyo bwimikorere yumubiri kandi ni ngombwa cyane kugirango ugumane igihagararo cyiza. Imyitozo yinyuma irashobora gukora imitsi yinyuma, kunoza ikibazo cyububabare bwumugongo, kunoza urutonde rwubuzima, no gukora igihagararo kigororotse.

2, kugabanya ibiro abantu bashimangira imitsi yinyuma, birashobora kunoza imitsi, kunoza neza agaciro kambere metabolike, reka ukoreshe karori nyinshi burimunsi, bifasha kongera umuvuduko wo gutwika amavuta, reka ugabanye ibiro vuba.

3, abahungu inyuma imyitozo irashobora kongera ubugari nubugari bwinyuma, gukora igishushanyo cya mpandeshatu ihindagurika, kuburyo igipimo cyumubiri cyose kiba kimwe. Abakobwa bitoreza inyuma kugirango bahitemo uburemere buke, barashobora kunoza ikibazo cyingwe inyuma, kumera neza kandi neza, reka wambare imyenda neza.

Nigute ushobora kwitoza gusubira mubuhanga? Kugirango tumenyere imitsi yinyuma, tugomba kubanza gusobanura imiterere yimitsi yinyuma, ikubiyemo cyane cyane imitsi yinyuma yinyuma, imitsi ya trapezius, rhomboide n imitsi ya scalene.

Kumitsi yinyuma itandukanye, turashobora gufata imyitozo itandukanye, kugirango dukore urwego rwose.

Intambwe ya 1: Gukurura

Imwe mumyitozo ngororamubiri isanzwe ni ugukurura, umenyerewe nabakunzi benshi. Ufashe umurongo hejuru, koresha imbaraga zimitsi yinyuma kugirango ukure umubiri hejuru kugeza umunwa uri hejuru yumubari, hanyuma umanure buhoro buhoro umubiri. Uyu mwitozo wibanze ku mitsi yinyuma, cyane cyane inkeri.

Igikorwa 2. Umurongo wa Barbell

Umurongo wa Barbell nundi mwitozo wa kera wo gutoza imitsi yinyuma. Uhagaze imbere yumubari, wuname kugirango umubiri wawe wo hejuru ugereranye hasi, fata akabari n'amaboko yombi, hanyuma ukuremo akabari werekeza mu gituza, ugumane umugongo ugororotse. Iyi myitozo ikora neza umugongo mugari hamwe na trapezius imitsi yinyuma.

Igikorwa 3, dumbbell umurongo umwe

Dumbbell umurongo umwe-ukuboko ni byiza cyane imyitozo yinyuma. Mugihe uhagaze, shyira ikiganza kimwe kuri rackbell hanyuma ufate ikiragi hamwe nundi, wunamye kandi ugumane umubiri wawe wo hejuru ugereranije nubutaka, hanyuma ukuremo ikiragi werekeza mugituza hanyuma umanure buhoro. Uku kwimuka kuzagufasha gukoresha neza imitsi yinyuma yawe.

Igikorwa 4. Subiza inyoni

Kuguruka gusubira inyuma ni imyitozo ishobora gutoza neza imitsi yinyuma. Ukoresheje ibiragi cyangwa ibikoresho byo kuguruka, urashobora kwibanda ku gukora imitsi yinyuma nka lats na trapezius. Mugihe ukora kuguruka, komeza umubiri wawe uhamye, komeza ibiro byawe hejuru, kandi witondere kugumya umugongo.

Himura 5. Ihene irahaguruka

Kuzamura ihene, ni imyitozo yuzuye yimitsi yinyuma. Mugihe uhagaze, shyira amaboko yawe kumaguru hanyuma uhetamye umubiri wawe wo hejuru, hanyuma ugorore buhoro buhoro umubiri wawe wo hejuru mugihe ushushanya urutugu rwawe imbere. Uru rugendo rushobora kubaka neza imbaraga zimitsi no gutuza kwinyuma.

Inyandiko imwe ya nyuma:

1, mbere yimyitozo ngororamubiri iyo ari yo yose, nyamuneka urebe neza ko ufite imyitozo ikwiye yo gususurutsa hakiri kare kandi ukitoza uyobowe numutoza wabigize umwuga kugirango wirinde imvune.

2, imyitozo yinyuma nayo igomba kwitondera ingano yimitwaro ikwiye, ukurikije uko ibintu bimeze kugirango bamenye. Kuremerera cyane umutwaro bizatuma imyitozo idakora neza, kandi umutwaro uremereye bizongera ibyago byo gukomeretsa.

3, witondere imyifatire iboneye. Komeza guhagarara neza mugihe cy'amahugurwa kandi ugerageze kwirinda umugongo w'injangwe cyangwa wunamye.