Novice fitness kuva niyihe nzira yo gutangira? Ibikorwa bitandatu bya zahabu yibikorwa kubatangiye, gusa urutonde rwa dumbbells, urashobora gukoresha itsinda ryimitsi yose yumubiri, ugashiraho umurongo mwiza!

Intambwe ya 1: Shyira

Ibinyamushongo birashobora gukoresha imitsi ya gluteal, kunoza ikibazo cyimiterere ya gluteal, kunoza imbaraga zo mumaguru yo hepfo no guhagarara kwumubiri, nigikorwa cya zahabu kidashobora kubura muburyo bwiza.

Iyo kunyeganyega, amaguru arashobora gutandukana nubugari bwigitugu, ivi ntirigomba guhunikwa mukigina, kugorora itsinda ryimitsi yinyuma, ikibero cyibibero kibangikanye nubutaka, guhagarara gato, hanyuma bigasubira buhoro buhoro umwanya uhagaze. 5-6 amaseti 15 reps buri gihe.

Himura 2. Lunge squat

Igituba cya lunge ni variant ya squat, ishobora kugufasha kurushaho kunoza imitsi, kunoza imbaraga zawe ziturika, no kunoza ikibazo cyo guhungabana kwingingo zo hasi.

Mugihe uhaha, witondere ko ivi ryimbere ritarenga hejuru yikirenge kugirango wirinde gushyira igitutu kinini kumubiri. Gushiraho 5-6 buri gihe, buri shiraho inshuro 10.

Igikorwa 3. Shira ubwato

Umukino wa Dumbbell urashobora kubaka imitsi yinyuma, kuzamura imbaraga zumubiri wo hejuru, no kubaka imitsi yinyuma. Ukuboko gufashe ibiragi, gushingira kumyitozo ya leta yo koga, kugenda mumatsinda 4-6, buri tsinda ryinshuro 15.

Intambwe ya 4: Kanda intebe

Intebe yintebe irashobora gukoresha amaboko n imitsi yigituza, ukuboko gufashe dumbbell, leta ya supine kugirango dumbbell iri hejuru yigituza, uhereye kumatara yunamye kugirango usunike igituba ukageza kumaboko agororotse, ingendo ishimangira kumaseti 4-6, inshuro 12 Kuri buri.

Himura 5. Shyira hejuru

Gusunika ni ingendo zishobora gukorwa n'amaboko yawe yambaye ubusa kandi ugakora igituza n'imitsi y'amaboko. Mugihe imyitozo yo gusunika, witondere umubiri kugirango ugumane umurongo ugororotse, uhetamye inkokora mugihe ukuboko numubiri Angle spinach dogere 45-60 Inguni ni nziza. Kora ibikorwa 100, bishobora kurangizwa mumatsinda.

Niba ushobora kurangiza byoroshye gusunika hejuru, urashobora kugerageza imyitozo yambere kugirango ugabanye gusunika hejuru, gusunika hejuru cyangwa gusunika hejuru, kugirango ubashe gukomeza guca intege imyitozo ngororamubiri no guteza imbere imitsi.

Himura 6. Ihene irahaguruka

Kuzamura ihene birashobora gukoresha imitsi yibanze, kunoza imbaraga zingenzi, kureka kwambara ibirwanisho bitagaragara, kugabanya amahirwe yo gukomeretsa, kunoza imikorere ya siporo. Kora inshuro 10-15 gusubiramo amaseti 4, kandi ukomeze inshuro nyinshi imyitozo rimwe muminsi 2-3.