Hariho uburyo bwinshi bwo gukora siporo.Kwiruka na gymnasi ni amahitamo meza.Uyu munsi tugiye kuvuga kubyerekeranye no gukoresha latex tube band gukora siporo.Intambwe zihariye nizi zikurikira:
1. Amaboko yombi maremare ya latx tube yunamye, uku kugenda kugufasha gukora kunama mugihe uzamura ukuboko, kugirango imitsi yawe ya brachial ibashe gukora imyitozo ngororamubiri.Gutangira igihagararo: umanike imikono ibiri kuri pulley ndende kumpande zombi, uhagarare hagati, ufate pulley imwe na buri kuboko, ikiganza hejuru, amaboko arambuye kumpande zombi za pulley kandi ugereranije nubutaka.Igikorwa: kunama inkokora, gukurura imikono kumpande zombi kumutwe wawe mukigenda neza, komeza amaboko yo hejuru ahamye, namaboko hejuru;iyo biceps igabanutse cyane, gerageza gukurura hagati.Noneho gahoro gahoro usubire kumwanya wo gutangira.Ongeraho: urashobora kandi gushyira intebe ya dogere 90 igororotse hagati yimpande zombi kugirango urangize imyitozo wicaye.
2. Guhagarara amaboko latex tube band yunamye, iyi niyo nzira yibanze yo kugonda, ariko kandi nuburyo bwiza bwo gukora imyitozo.Biroroshye cyane guhindura uburemere bwikubitiro hamwe nicyuma kuruta guhindura uburemere bwa barbell cyangwa dumbbell ubudahwema.Ibi birashobora kubika umwanya wigihe kandi bigatuma imyitozo irushaho gukomera no gukora neza.Umwanya wo gutangira: hitamo uburebure buringaniye buringaniye, nibyiza ubwoko bushobora kuzunguruka, kumanikwa kumurongo wo hasi.Hagarara werekeza kuri pulley hamwe n'amavi yunamye gato kandi hepfo yinyuma.Fata umurongo utambitse ufite intoki zamaboko yombi hejuru, kandi intera ifata ni ubugari bungana nigitugu.
3. Guhagarara ukuboko kumwe latex tube band yunamye, imyitozo yukuboko kumwe irashobora gutuma ingaruka zirushaho kwibanda, mugihe kimwe, birashobora kandi kuguha amahirwe yo gukoresha imikindo (imikindo imbere kugeza kumukindo hejuru), kugirango ushishikarize biceps brachii.Umwanya wo gutangiriraho: umanike igikurura kimwe kuri pulley.Shikira imbere ukoresheje ukuboko kumwe hanyuma ufate urutoki, wegamiye gato kuruhande rwigitereko, kugirango ukuboko ushaka gukora byegerejwe.Igikorwa: kugoreka inkokora (komeza urutugu ruhamye), kurura urutoki hanyuma uhindukize intoki neza;iyo gukurura ahantu hirengeye, ikiganza kiri hejuru.Noneho subiza kumwanya wo gutangira.Amaboko yombi arasimburana.
4. Komeza guhagarika imitsi kurangiza, bidashoboka mukuzamura ibiro kubuntu.Umwanya wo gutangiriraho: shyira ukuboko imbere ya bande ya latex, kugirango wicaye ku ntebe, uzahura na bande ya latex.Manika umurongo ugororotse cyangwa uhetamye ufite amaboko azunguruka kuri pulley yo hasi.Shira ukuboko hejuru hejuru ku musego wintoki.Igikorwa: komeza amaboko yawe yo hejuru hamwe n'inkokora yawe, komeza amaboko yawe hanyuma uzamure umurongo kugera hejuru.Kuruhuka ahantu hirengeye kumwanya muto, hanyuma umanure buhoro buhoro umurongo ugana aho utangirira.
5. Uru rugendo rudasanzwe ariko rukora neza cyane rushobora gutuma umugongo wawe wo hasi muburyo bwisanzuye.Mugihe kimwe, birashobora kugufasha kwirinda amakosa yo gukoresha imbaraga ukoresheje imbaraga no guhindagurika kumubiri, kandi bigatuma imitsi yimitsi yinkokora ikina bikabije.Umwanya wo gutangiriraho: shyira intebe perpendicular kuri truster, hanyuma umanike akabari kagufi (byaba byiza ufite ikote risimburana) kuri pulley ndende.Iryamire umugongo ku ntebe n'umutwe wawe wegereye umutego.Rambura amaboko yawe uhagaritse umubiri wawe kandi ufate umurongo ukoresheje amaboko yombi ubugari nkukuboko kumwe.Igikorwa: komeza ukuboko kwawe hejuru, uhetamye inkokora witonze, hanyuma ukuremo akabari werekeza ku gahanga kawe.Iyo biceps igabanutse cyane, komeza ukure hasi bishoboka, hanyuma usubire buhoro buhoro aho utangiriye.
6. Supine latex tube band yunamye, muri siporo, biragoye gukoresha ibindi bice byurugendo kugirango ubone amahirwe.Urashobora kugerageza guhindura intera kugirango ugere ku ngaruka nziza.Umwanya wo gutangiriraho: hitamo uburebure buringaniye buringaniye (nibyiza hamwe n'ikote risimburana) hanyuma umanike kuri pulley yo hasi.Iryamire umugongo ukoresheje amaboko agororotse, amaboko ku kabari, amavi yunamye, ibirenge munsi yigitereko.Shira amaboko yawe ku bibero, intoki hejuru, kandi imigozi inyura hagati yamaguru yawe (ariko ntukoreho).Igikorwa: shyira amaboko yawe yo hejuru kumpande zombi z'umubiri wawe, komeza ibitugu byawe hafi yubutaka, wunamye inkokora, kandi ukurura akabari hejuru yintugu zawe ukoresheje imbaraga za biceps.Komeza umugongo wo hasi wunamye muburyo busanzwe mugihe ugarutse kumwanya wo gutangira.
Igihe cyo kohereza: Apr-20-2021