Birazwi rwose nuburemere bwa dumbbells ushobora kuzamura mukirere, urashobora guhugura gusa. Ariko niba uri umutsima mumahugurwa yimbaraga cyangwa watangiye gahunda nshya, ugomba kumara umwanya munini wo kugerageza imbaraga zawe. Hagati aho, guhitamo umupira ukwiye wubuvuzi, uburemere cyangwa inkoni ni ngombwa kugirango umutekano utangirize kandi ukurikiranye iterambere muburyo bwo kwiyongera.
Bigoye - byiza cyangwa bibi?
Ukoresha ibiro kugirango wubake imitsi, cyangwa hypertrophy, nkuko byitwa Pro. Gukora amahugurwa biterwa nuburemere bwibikoresho, ariko ntabwo biva gusa - umubare wo gusubiramo hamwe numubare wimyitozo nabyo ni ngombwa. Ntabwo byumvikana gufata imiragi ikabije kandi ntabwo kubara imbaraga kugeza amasomo arangiye.
Hitamo uburemere bwa dika muburyo bwimyitozo
Nigute nshobora guhitamo uburemere bukwiye?
Reba imyitozo ubwayo. Dumbsells kuri 3-5 muri buri ntoki zihagije zo gukora amaboko n'imikandara. Kubikorwa kuri COR, dukeneye uburemere buhebuje - 8-10 kg. Hamwe na we birakwiye gukora ibitero, gukimba no gukanda kubeshya. No kumatsinda asigaye yimitsi minini - Beriamu, umugari, Quadriceps - urashobora gufata uburemere buremereye - 12-15 kg. Hamwe na hamwe yororoka amaboko ku baburanyi, squats, kwirukana sumo n'indi myitozo.
Nigute wabimenya niba ukoresha ibiro byiza
Imwe mu nzira zoroshye kugirango umenye neza ko ufite uburemere bukwiye bwo guhugura, ugomba kwibaza ibibazo bikurikira:
Nshobora kumva uburemere?
Nshobora gukora uburyo bukwiye bwo gusohoza?
Nzashobora kurangiza inzira zose?
Numva ko imitsi yanjye ikora?
Kubaturage bahuguwe bikwiye gufata uburemere bunini bwubusa
Niba uri mushya mumahugurwa, fata ibi birori:
Inkoni: byoroshye - 12 kg, hagati - 16 kg, biremereye -18 kg
Dumbbells: 2-10 kg
Umupira wacapwe: 4-6 kg
Gih: 4-12 kg
Niba ufite uburambe bwo gukora:
Inkoni: byoroshye - 14 kg, impuzandengo - 18 kg, biremereye - 20 kg
Dumbbells: 4-10 kg
Umupira wacapwe: 6-8 kg
Giri: 6-14 kg