Inyuma, nkikindi gice cyumubiri, gikenera amahugurwa asanzwe kandi akwiye. Bazafasha guteza imbere imiterere yimitsi, hamwe numugongo bifasha gufata umubiri mumwanya uhagaze. BENSHI bitewe no kubura umwanya cyangwa kubura amahirwe yo gusura club ya fitness hitamo gukora murugo. Kubikoresha byinshi byakorewe murugo, dumbbells cyangwa kaseti ya rubber irakenewe.
Amahame y'ingenzi y'amahugurwa yo mu gihugu:
- guhora mu masomo. Amahugurwa akenewe inshuro 2-4 mu cyumweru. Amasomo menshi akunze gutanga imitsi kugirango akire, kandi nta gaciro azatanga ibisubizo.
- Endation yiyongereyeho umutwaro kumubiri. Imyitozo yose igomba gukorerwa no kwitonda kwa marginal, numubare wo gusubiramo no kwihindura ubwabo byiyongera buhoro buhoro.
- Sisitemu. Ni ngombwa gukora imyitozo yose yegereje gusubiramo 10-15.
- Ubusa butandukanye. Nibyiza gukoresha imyitozo itandukanye - bizatanga amahirwe yo gupakira imitsi yose buhoro buhoro.
Marina Vlasova
Hano hari urugero rwimyitozo imwe ishobora gukorerwa murugo hamwe na rubber lebbon.
Deadlift
Shira loop hasi hanyuma uhagarare n'amaguru abiri, komeza amaguru ku mugari w'ibitugu, ibirenge bigomba kuba bisangirwa. Kunama amavi kandi amaboko yoroshye rwose afata impande za loop. Komeza torso ku nguni dogere 45. Neza, nta ngabo, kuri elehale, kugorora amavi no kurwara. Noneho fata umwanya wambere. Imyitozo neza: komeza spin yoroshye; Ntucike inkweto hasi; Gerageza kugabanya ibyuma hamwe.
Shyira hasi kumaboko agororotse
Umutekano wa reberi kuri cm igera kuri 30 hejuru yumutwe wawe, amaboko yiburyo afata inkombe ya reberi. Uhumetse hamwe n'amaboko agaragara, gukurura loop hasi kugirango ukore imbere yikibero. Ku guhumeka buhoro buhoro kumwanya wambere. Iyi myitozo irashobora gukorwa hamwe nubushake buke bwimiturire imbere. Iyo ukora imyitozo hamwe na rubberi ya rubbe, amaboko agomba kuba agororotse, inkokora isa kumpande.
Kwifuza indabyo
Icara hasi, ugorora ibirenge (urashobora kwiruka mu mavi). Fata loop ku mpande, kandi hagati yafashwe ku birenge. Kurura loop munda, mugihe inkokora ibitswe hafi bishoboka kumubiri. Kumwanya wanyuma, funga umwanya mumasegonda 1-2, hanyuma usubire buhoro buhoro kumwanya wambere. Mugihe cyo kurangiza imyitozo, ntugace kandi ntuteshure inyuma. Gerageza kugabanya ibyuma.