Gukora mu isi yacu ni ngombwa cyane. Gusa kugirango ubashe gutsinda no kwishima. Niba wicaye, ntakintu kizabaho. Imirire ikwiye itanga ubuzima, kubura "amarangamutima mabi - guhuza imbere no kwizerana bivuye ku mutima, siporo - ingufu - ibitotsi - kuruhuka. Namenyereye ubutegetsi nk'ubwo, kandi umubiri wanjye uranshimishije. Nibyo, kimwe mu bihe byingenzi byishusho nziza - siporo. Dore ikintu cyingenzi - guhoraho. Ntabwo nihatira kandi nishimye. Ni ngombwa kuri njye ko imitsi iri mumajwi. Bitabaye ibyo, ndaba umunebwe. Ku masomo, mubisanzwe ntabwo nkeneye kwigana kwihariye. Gukandagira bihagije kumyitozo. Hanyuma nkora imyitozo itandukanye mumatsinda atandukanye yimitsi. Dore bimwe muribi.
Ahahanamye hamwe na dumbbells
Ibirenge ku mugari w'igituba, ikibuno gisunika gato imbere, ibitugu byo kuguma inyuma. Ku cyumba cyo guhumeka, dukora ahantu hakeye no kurambura ikiganza mu gikombe cy'ivi. Icyangombwa - Ikibuno neza, ntuteshuke, ibyo byose munsi yikibuno mugihe cyimyitozo kigomba kutonda. Dufata ukuboko gusa nukuboko kwawe, guhagarika uruhande bishoboka. Mu mwuka dushishisha kurundi ruhande.
Uburyo bwinshi bwo kumusozi makumyabiri. Uburemere bwa Dumbbells ni 1-3 kg.
Kuzamura ibiragi ku mpande
Ibirenge ku mugari w'igituba, ikibuno gisunika gato imbere, ibitugu byo kuguma inyuma. Zamura amaboko yawe hamwe na Dumbbells kurwego rutugu, amaboko araceceka gato mumutwe.
Uburyo bwinshi bwo kubaho makumyabiri. Uburemere bwa dumbbells ni 1-3 kg.
Kuzamura amaguru aryamye kuruhande
Tugiye kuruhande rwiza, turuhukira hasi. Ku mwuka dufata ikirenge cyo hejuru gishoboka. Ukuguru. Menya amasegonda make kandi umanurwa mu guhumeka. Dukora ibice mirongo itatu dusubiramo no guhindukira kurundi ruhande.
Inzira eshatu kuri buri kuguru.
Guhagarara ku mavi
Komeza amavi, tuzana amaboko kumutwe. Dusohoza imisozi kumyuka, ikongerera imitsi yitangazamakuru, inda irashushanywa. Mugihe cyo kwicwa ku ruhande rumwe, imashini zirambuye kurundi ruhande, ku rundi, iragabanuka. Guhumeka mugihe usubiye kumwanya wambere. Dukora ahantu hahanamye 15-20, hanyuma kora ahantu hahanamye inshuro eshanu (kunyerera bitatu kuri slide, udasubiye kumwanya wambere). Ikintu kimwe cyakozwe kurundi ruhande.
Inzira eshatu zegera.
Ikirenge kizamuka kuri enye
Ihagarare kuri bane, birashoboka kuruhuka kurupapuro. Spin yoroshye, yaka gato inyuma yo hepfo. Ku maguru yo guhumeka yunamye mumavi ya dogere 90 hanyuma uzamure. Gushakisha amasegonda 1-2 hanyuma ukareka umwuka, udakora ku hasi. Turasubiramo inshuro 15-20, hanyuma uhindure ukuguru.
Bitatu byegeranye.