Hifashishijwe imyitozo yoroshye kandi isanzwe, urashobora gukora indogobe "yo muri Berezile". Kubwibyo hariho imyitozo ine yingenzi. Koresha ibiro kugirango utezimbere ibisubizo. Imyitozo ikeneye gukora buri munsi, inzira eshatu zo gusubiramo 10-15.
Maria Volynkikin
Ikiraro cya Jagged
Igisubizo: Imitsi ya Buttock, inyuma yububiko hamwe nabandi birakomera. Imvugo yingingo nto za pelvis iratera imbere na libido.
Tekinike yo gushyira mu gaciro: kuryama hasi, uzamure igitereko, ibitugu byanze bikunze biryamye hasi.
Squats
Squats
Igisubizo: Imitsi ine y'ibirundo iranyuzwe neza, imbuto, iyobora imitsi ikibero, izana inyungu zifatika: ikibuno n'ikibi birashimangirwa, bigize uburyo bwiza bw'umugore.
Tekinike yo gusohoza: Kora squats.
Amaguru ya Mahi Subira kuri enye
Amaguru ya Mahi Subira kuri enye
Igisubizo: Yatoje imitsi minini ya buto hamwe nintoki inyuma.
Tekinike yubuhanga: Haguruka kuri Fours zose, ubundi buryo bwa mahi inyuma.
Deadlift
Deadlift
Igisubizo: Imitsi yororoka irakomera, quadriceps, imitsi minini yibibero, nibindi siporo bigira uruhare munzira yo kubaka imitsi, kwihangana n'imbaraga.
Tekinike yo gushyira mu maboko: Fata igikonoshwa mu ntoki (tangira ibyiza hamwe n'umunzani muto mu kilo ebyiri). Kugirango usubire inyuma neza, menya neza kwinjira mumugonde. Amaguru yashyizwe ku bugari bw'ibitugu, inkoni iri ku mubiri, komeza umutwe neza. Ku mpumuro, amazu meza anuka umukoro icyarimwe igihembo icyarimwe, iyo wumva uhangayitse inyuma, put kugeza aho imiturire iringaniye. Manuka guhumeka. Gushimangira no kwihutisha ingaruka, urashobora kongeramo rimwe mucyumweru amahugurwa na massage. Gukangura amashanyarazi hamwe na bixelectric bifatika bizakora ikizira.
Mugihe cyamahugurwa menshi, birasabwa kunywa amazi yoroshye, ariko amabuye y'agaciro.
Iyo amahugurwa y'amashanyarazi avuye mu mubiri, amabuye y'agaciro (PATAsisiyumu, Sodium, Magnesium) yatangajwe, ibi birashobora guteza ibyago by'indwara z'umutima. Kugira ngo wuzuze impimbano y'amabuye y'agaciro mu mubiri, birasabwa mugihe cyamahugurwa cyangwa ako kanya nyuma yo kunywa amazi meza. Guhitamo amazi nkaya ubu, ariko biracyakira kubanza kugisha inama na muganga, kuko amazi atandukanye yubutare afite urwego rutandukanye rwa mabuye. Ibi birakenewe cyane cyane kuzirikana abantu batsinzwe byingoma nizindi ndwara umuganga amenyereye. Hamwe namahugurwa menshi, amazi agomba kuba mabuye maremare. Mu bukabiri buciriritse, birasabwa kunywa amazi yubuseribateri hamwe nibirimo.