Mu bihe, mugihe usuye siporo ntibishoboka, ntibishoboka guta amahugurwa kubishoboka byose, kuko bikomeza kuba umwanya muto mbere yizuba. Tuzakubwira uburyo bwo gusimbuza umwihangane murugo.
Dumbbells
Bimwe munzu ikunzwe cyane ni amacupa ya pulasitike yuzuyemo amazi. Umubare w'amacupa biterwa n'umutwaro wawe usanzwe: Abatangiye bagomba gutangirana n'ijwi rya 0.5. Niba ushaka gukora imyitozo neza neza, uzuza icupa ridafite amazi, numucanga utose, bityo umutwaro utose, bityo umutwaro wimitsi uziyongera inshuro nyinshi. Niba nta mucanga uri hafi, umunyu usanzwe urakwiriye.
Umutwaro ku binyamakuru
Imashini ukunda kugirango ikarito irashobora gusimburwa hamwe na pin isanzwe izunguruka hamwe ninkoni. Imashini yimyitozo yo murugo izatanga umutwaro mwiza kuri kanda. Byongeye kandi, uzakora imitsi yamaboko, igituza, amaguru ninyuma. Mbere yo gukoresha videwo nkiyi, menya neza gushyira rubber igitambaro munsi yacyo.
Turakora imyitozo, guhagarara ku mavi, bisubira inyuma, bifata imitsi mu mpagarara.
Ntugahagarare munzira igana kumubiri winzozi
Ifoto: www.unsplash.com.
Umutwaro wo mu gatuza
Tuzakenera igitambaro bike gusa, hamwe nubufasha bwabo dukora imyitozo "ufite insinga". Dushyira igitambaro hasi, tujya ku mavi, shyira amaboko ku gitambaro. Mugihe cyo gusunika dukurura amaboko kumpande (wunamye inkokora hanyuma utware amaboko yawe kumpande), noneho turasubira mumwanya wambere.
Umutwaro ku binyamakuru
Birashoboka cyane, nta kigereranyo murugo kugirango ukore imyitozo kubinyamakuru, ariko biroroshye kuyisimbuza umusego cyangwa umupira. Duhitamo umusego hamwe namababa, nkuko Zebofiber adasabwa ubufasha nkubwo. Kugorora umugongo, fata umupira cyangwa umusego mu ntoki. Guhindura amazu, wegamiye umusego cyangwa umupira kumaguru, ukohereza kurundi ruhande hanyuma uzamure igikonoshwa ku rwego rwijisho. Gusubira kumwanya wambere. Ukoresheje imyitozo, urashobora kwikuramo vuba "ingunguru".
Imitsi y'intoki
Amaboko akwiye yitaye cyane, kuko dukunze kubyibagirwa, kandi tutiriwe ashushanya ishusho yawe ntabwo isa neza. Gukora imyitozo, dukeneye sofa isanzwe. Hamwe nacyo, dukora guhinduranya kwifotoza mumabere. Twoherejwe n'umugongo wawe kuri sofa, shyira amaboko ku nkombe ye, tugumana amaguru agoroye imbere. Muri uyu mwanya, dushyiraho pelvis, tunyura munzira tugandumira amaboko. Turasubiramo imyitozo inshuro 15.