Gukoresha imweitsinda ryo kurwanyairashobora gutanga imbaraga zihagije kumitsi no mumaguru.Byorohereze kugirango uzamure imbaraga zo hasi kandi utezimbere neza imikorere yo gusiganwa.Imyitozo ya bande ya Elastike yo hepfo irashobora kwerekeza kumyitozo icumi ikurikira.Reka twigire hamwe!
1. gusubira inyuma
Itsinda ryo kurwanyaimyitozo "back lunge squat", impera imwe izahambirwa ku kintu gihamye, urundi ruzengurutse mu rukenyerero.Mbere yuko igikorwa gitangira, menya neza ko umurongo urwanya uri muburyo burambuye.Muri ubu buryo, imbaraga zirashobora kwibanda kuri gluteus medius.
2. Kwikinisha ukuguru kumwe
"Kwikinisha ukuguru kumwe" bifite ingaruka nziza cyane mugukomeza imitsi ya gluteal no kunoza imbaraga zingingo zo hepfo.Kandi byinshi birinda, kugirango wirinde ubusumbane bwimbaraga zimitsi kumpande zombi.Ariko kenshi kubera ko ingorane ari nyinshi, ntumenye gutangira imyitozo, kandi abahugura benshi barabyirengagije.
Kuri iyi ngingo, urashobora gukoreshaimirongo yo kurwanyagutanga ubufasha no kugabanya ingorane.Impera imwe izahambirwa ahantu hirengeye, amaboko afate urundi ruhande.Mu ntangiriro, urashobora kuzinga intoki zawe hafi yandi kugirango ubone inyungu zubufasha bunini.Nkuko imbaraga ziyongera, hanyuma wagure buhoro buhoro kandi woroshye bande yo kurwanya.Kugeza amaherezo ashoboye kurangiza adafashijwe.
3. kuguru kwamaguru - ikiraro
Huza imyitozo yo kuguru hamwe na hip ikiraro kugirango ukangure byimazeyo glute ya dorsal na hamstrings.Kwimenyereza, guhambira impera imwe yaitsinda ryo kurwanyaKuri fixture hanyuma uzenguruke urundi ruhande ruzengurutse akaguru.Noneho kurambura gato umurongo wo kurwanya kure ya ankeri hanyuma uyitegure muburyo bwiza.
Ubwa mbere, kunama ivi kugirango urangize ukuguru kumwe.Noneho wagura ikibuno hanyuma usunike ikibuno kugirango urangize ikiraro.Hanyuma, ongera wongere ivi hanyuma usubiremo imyitozo.
4. Kwagura ukuguru kwinyuma
"Kwagura ukuguru kwinyuma" birashobora kandi gukangura no gushimangira gluteus ya dorsal na hamstrings, ari amatsinda abiri yingenzi yo mumitsi yo hepfo.
Hagarikaitsinda ryo kurwanyaahantu hirengeye, kunama ikivi, ukuguru kumwe kumutwe wurwanya witeguye.Noneho uzamura ivi hamwe nibibuno hamwe kugirango urambure kandi usunike umurongo wo kurwanya.Hepfo, ivi n'ikibuno bigomba kwagurwa byuzuye.
Ubwa mbere, kunama ivi kugirango urangize ukuguru kumwe.Noneho wagura ikibuno hanyuma usunike ikibuno kugirango urangize ikiraro.Hanyuma, ongera wongere ivi hanyuma usubiremo imyitozo.
5. Buligariya yacitsemo ibice
Ukoresheje ibiragi, utubari, nubundi buremere bwubusa kugirango wimenyereze "Buligariya yacitsemo ibice-amaguru", akenshi kurwanya hasi ni binini.Hamwe no kuzamuka, kurwanya byagabanutse buhoro buhoro.
Ibinyuranye nukuri mugihe witoza ukuguru kwimbere hagati yaitsinda ryo kurwanyano gufata impande zombi n'amaboko yombi.Iki gikorwa gifite imbaraga zikomeye zo guhangana hejuru.Niba ufite ibisabwa, urashobora kandi kugerageza gufata bande yo kurwanya ukoresheje amaboko yombi, na dibbell.
6. guhinduranya ukuguru no kwaguka
Nkuko twese tubizi, "apparatus leg flexion and extension" ikoreshwa mumahugurwa no gushimangira quadriceps.Iyo imirongo irwanya ikoreshwa, hari inzira 2 zo kwigana kimwe, cyangwa nibindi byiza byiza.
Ubwa mbere, shyira kumutwe umwe wumurongo wurwanya kurundi ruhande kurundi.Witondere ibitekerezo byawe ku ivi no kwaguka mu mwanya.Noneho inararibonye cyane kugabanuka kwa quadriceps.Ubukurikira, fungura amaboko hanyuma ukande kuriitsinda ryo kurwanyan'amavi yombi yazengurutse.Gumana umubiri wawe muburyo bworoshye.Hindura rero ikivi, kugirango wigane ukuguru kwamaguru no kwagura ibikorwa.
7. Ikiraro cyibikeri
"Ikiraro cy'ibikeri" ntigishobora gusa gushimangira ikibuno gusa ahubwo inatoza "itsinda ryimitsi yo mumitsi yo hanze" twirengagije.
Kuzuzaitsinda ryo kurwanyamu ruziga 2 hanyuma uzenguruke hejuru y'amavi.Noneho tegura ibirenge byawe bikoraho kandi amavi yashimuswe.Mugihe usunika ikibuno hejuru, hagarara akanya.Komeza amavi yawe asunike hanze kugirango asunike umurongo.
8. Ukuguru kumwe kumuromani gukurura cyane
Koresha iitsinda ryo kurwanyakwitoza ukuguru kumwe.Ubundi, fata impera imwe mumwanya hanyuma ufate urundi ruhande n'amaboko yawe.Witondere kwagura byimazeyo ikibuno hejuru no gusunika imbaraga zatewe nitsinda.Niba umubiri udahungabana, ukundi kuguru kurashobora gukanda amano kugirango afashe kuringaniza.
9. Kuzamura ukuguru
Hagarika impera imwe yaitsinda ryo kurwanyahejuru hanyuma uzenguruke urundi ruhande ruzengurutse akaguru.Imyitozo ngororangingo, ihujwe no kunama ivi, ikibuno 2 ingingo nini, umurongo wo kurwanya uzasubizwa inyuma.Irasa no kuzamura ukuguru.Gutyo rero gushimangira muri rusange gukomera kwimitsi yibibuno namaguru.
10. Kuzamuka ukuguru kumwe
Intambwe imwe yamaguru ni intangiriro yo kumenyereza umubiri wo hasi.Ugereranije n'intoki zifata intoki, theitsinda ryo kurwanyairashobora kuba hejuru, kurwanya cyane imitsi.Iha imitsi ubundi bwoko bwo gukangura bushya!
Igihe cyo kohereza: Gashyantare-17-2023