Ugereranije nibikoresho gakondo byamahugurwa yuburemere, bande yo kurwanya ntabwo yikoreza umubiri kimwe.Imirongo yo kurwanya itanga umusaruro muke kugeza irambuye.Kurambura cyane gushyizwe, niko kurwanya.Imyitozo myinshi ikenera guhangana hakiri kare, kugirango rero dushyireho umurongo urwanya imyitozo, tugomba gushyira umurongo kurambuye, kandi nibyiza gukomeza kurambura uko bishoboka kwose murugendo.Ikigeretse kuri ibyo, kurwanya birahinduka binyuze murwego rwuzuye rwimyitozo ngororamubiri - uko kurambura kwinshi kuritsinda, niko kurwanya.
Urwego rwo Kwimuka, Umuvuduko nigihe kiri mubibazo
Hamwe nimbogamizi yo gukenera gukomeza kurambura umurongo kugirango bitange imbaraga, intera yimyitozo yimyitozo ikorwa hamwe nitsinda rirwanya nayo izahindurwa.Umwanya wo kurwanya uzaba uri hejuru cyane mugihe cyo kurangiza icyiciro cyibanda kumurongo uwo ariwo wose, bityo mugihe cyo hejuru / guhagarara.
Kugirango ugabanye imbaraga nyinshi zitangwa na bande yo kurwanya, kora pulse reps mugihe umurongo uri hejuru cyane.Kugira ngo ukoreshe ubu buryo bwo guhugura, kora igice cyibanze cyimyitozo nkibisanzwe, kora ¼ igice cya eccentric igice cyurugendo hanyuma wongere ugirane amasezerano, iyo ni pulse imwerep.Ibi birashobora kandi kubonwa nkigice cyigice, nkisubiramo ryuzuye ryaba ryuzuye ryimikorere, ibice byuzuye hamwe nibice bigize urujya n'uruza.Kora inshuro 12 kugeza kuri 20 gusubiramo inshuro 3.
Mugukora ibisubiramo murubu buryo, turashobora kwemeza ko imbaraga nyinshi zishyirwa kumitsi, bityo imbaraga nyinshi.Ubundi buryo bworoshye bwo gukangura imitsi hamwe nigihe kinini mugihe uhangayitse ni ugukora isometrike ifata hejuru ya bande mugihe cyo kugenda.Gufata umwanya wo hasi wa squat ni urugero rwiza rwo gufata isometric.Kora 5-10 isegonda isegonda ifata kubisubiramo, kuri 3 set ya 12-20 gusubiramo.
Kuruhuka / Gushiraho / Gusubiza
Hamwe nurwego ruto rwo kugenda, ibitera imbaraga twunguka biva murwego rwo kugenda bigabanuka cyane.Kugirango ukomeze ubukana bwimyitozo ngororamubiri, ndasaba gufata ikiruhuko gito, 0-45s hagati yamaseti, hamwe nimyitozo ngororamubiri, gerageza ukomeze kugenda, super-gushiraho uruhande rumwe ninzira nziza yo gukomeza umubiri, nkuko urimo ukora imyitozo 4 muri 1 super-set.Kora amaseti 3-5 kumyitozo yose, amaseti 1-2 yo gushyuha, 3-4 nkibikorwa.
1. Gukubita Ikirenge kimwe
Shira ikirenge kidakora hagati yumurwanya urwanya, fata impande zombi mumaboko yawe.Kuramo kandi ugabanye icyuma cyigitugu, gukurura bande kugirango utere impagarara, usunikire hagati yamaguru hagati yamaguru yakazi, itsinda rizatera imbaraga zo kurwanya ukuguru.Ongera ikibuno cyamaguru yakazi ukanduza glute na hamstring, komeza umubiri ukomeye ukurura inda igana uruti rwumugongo.
2. Igihe ntarengwa cyo kuguru
Kanda kuri bande hagati, ugere hasi ufate bande.Gufata ufashe ikirenge gikora, birwanya cyane.Kora repetition wanduye glute na hamstring kugirango uhagarare neza.Komeza umurambo utajenjetse, komeza urutugu rutugu kandi wihebye mugihe cyose.
3. Ukuboko kumwe Kunamye hejuru y'umurongo
Tangira ushyira ibirenge mumuzinga, shyira ibirenge mubugari bwigitugu cyangwa mugari gato, hinge uhereye kumatako.Komeza glute na hamstrings basezeranye, subiza kandi ugabanye icyuma cyigitugu hanyuma wirukane inkokora inyuma yawe kugirango urangize umurongo.
4. Imashini imwe ya Arm Cuban Press
Hagarara mu muzingo wa bande, subiza kandi ugabanye icyuma cy'igitugu, hanyuma uzenguruke hejuru ukuboko kwawe kugirango imitwe ireba hejuru, hanyuma ukubite ikirere kugirango urangize rep.
5. Gutandukanya
Nyuma yo gushyira ikirenge hagati yitsinda, shyira hasi hanyuma ukore bicep curl byombi, komeza uwo mwanya ukuramo kandi ugabanye scapula.Manuka mumacakubiri atandukanijwe mugihe ukora isometric bicep curl.Intego ya bicep curl nugukora kurambura mumurongo kugirango ushyire mubikorwa kurwanya.
Gerageza gushyiramo iyi myitozo mumyitozo ikurikira murugo, amaseti 3 kugeza kuri 5, gusubiramo 12-20 kuri buri myitozo, kuruhuka amasegonda 0-45 hagati yimyitozo nisegonda.
Igihe cyo kohereza: Jun-03-2019