Niba amavi yawe yababaye, kandi arakubuza guhugura muburyo busanzwe, birakenewe ko dukora ubushakashatsi ku ngingo no kumenya impamvu yo kubabara. Bitabaye ibyo, imyitozo isanzwe, cyane cyane no gupima, na cardiotrans irashobora kongera ubuzima bwawe. Mugihe cyo gukaza ububabare bukabije bwo kubabara mu mavi, ugomba gukuramo umutwaro ku ngingo no kubaha umwanya wo gukira. Ububabare bwo mu ivi burashobora guterwa nibikomere, ibibazo bya mashini, ubwoko butandukanye bwa rubagimpande nibindi bibazo bifatika. Niba ubonye impamvu yububabare kandi umenye ko uhinduye imitwaro ikabije ku ngingo zivi, noneho iyi myitozo yawe:
Tangira amasomo afite ubushyuhe
Gutangira, birakwiye ko havuga ko amahugurwa yose ari ngombwa kugirango atangire imyitozo myiza. Kubijyanye no gupfukama, gushyushya neza bizaba iminota itanu kuri gare ya gare, wongeyeho iminota 2-3 yo kugenda vuba (ntabwo ikora), gusunika-imigendekere n'amaguru. Niba nta binyuranya, urashobora kandi guhugura kuri elliptique simulator.
Imyitozo yose ikorwa kubeshya irakwiriye abantu bapfukama.
Ifoto: Ibisobanuro.com.
Ibikurikira, dutanga urutonde rwimyitozo hamwe na videwo itazangiza ingingo zawe. Mumyitozo imwe, uzakenera gum, turasaba kugura ibyawe.
Imyitozo ya Rubber Band ivoma umubiri nta mwitozo mubi ufite uburemere
Ifoto: Ibisobanuro.com.
Ibara ryimbere cyangwa traction yapfuye. Ikibuno, quadriceps na rear hejuru yibumoso bakora muri uyu mwitozo. Urashobora gukorana na barbell, bodibar, ibiragi cyangwa uburemere. Byongeye kandi, ikamyo ya Rod iratoza neza imitsi yibishishwa - inyuma ninda. Imyitozo yimyitozo:
Ikiraro cya Jagged hamwe na Rubness Rubber Band. Iyi myitozo ikubiyemo ikibuno hamwe nubuso bwimbere bwikibuno. Aryamye inyuma, yunamye amaguru mu mavi, yamenetse ku mavi - ku kibuno. Mukomeretsa ikibuno ukazamura bishoboka, usige ibitugu kuruhande. Fata amasegonda 2-3 kandi uhereye kuriyi mwanya, gukurura amaguru kumpande. Umubiri wawe ugomba kumera nkumurongo umwe woroshye. Kora uburyo 3-5 bwa lift. Ni ngombwa kutagabanya ikibuno hasi: ibibero n'indogobe bigomba kuba mu gahinda gahoraho. Nigute ushobora gukora uyu mwitozo:
Kugendana na reberi ya reberi. Shira gum hejuru yurwego rwigurumana. Ihagarare mu buryo butaziguye kandi ufate umwanya wa kimwe cya kabiri. Amaboko afata mu gihome imbere yamabere. Intambwe iva kuruhande, ubundi uhindure amaguru. Nanone, gum irashobora gushyirwa hejuru no hejuru y'amavi - ku kibuno kugirango bigoye kumenyera imyitozo. Video:
Squats kurukuta. Hagarara umugongo ku rukuta hanyuma ushireho amaguru manini kuruta urwego rw'igitugu munsi y'urukuta. Buhoro buhoro wunamye amavi mu kunyurwa, gufata inyuma na pelvis kurukuta. Inguni ntarengwa mumavi igomba kuba dogere 90 - ntukeneye imisumari cyane. Amavi ntabwo atangira umurongo. Fata muri uyu mwanya kumasegonda 10-20 hanyuma usubire kumwimerere. Niba wumva amavi, ntukore uyu mwitozo. Video:
Imyitozo ihuriweho idafite umutwaro ku mpungenge zawe ushobora kubona hano:
Koga bishoboka
Kandi, ntukibagirwe ko hamwe nibibazo byose n'amavi, verisiyo nziza yimyitozo ngororamubiri izoga muri pisine. Mugihe cyo koga, umutwaro ku ngingo ziragabanuka, imitsi nayo iraruhutse. Mubyongeyeho, amasomo yo koga buri gihe cyangwa alebique yongera kwihangana, imitsi numugongo bikomeza.