Ku bijyanye no gukora, dukunze kwibanda ku mitsi minini nk'igituza, umugongo, n'amaguru.Ariko, akenshi twirengagiza akamaro k'intoki zacu, zifite uruhare runini mumyitozo myinshi.Imyambarire ya Wrist nigikoresho cyoroshye ariko cyiza gishobora kongera uburambe bwimyitozo ngororamubiri no kwirinda ibikomere.Muri iki kiganiro, tuzasuzuma ibyiza byo gukoresha imishumi yintoki n'impamvu bigomba kuba igice cyingenzi mubikorwa byawe byo kwinezeza.
1. Kongera imbaraga za Grip
Imwe mu nyungu zibanze zo gukoresha imishumi yintoki mugihe cyimyitozo ngororamubiri yongerewe imbaraga zo gufata.Waba uterura ibiro biremereye cyangwa ukora imyitozo isaba gufata cyane, nko gukurura cyangwa gupfa, imishumi yintoki irashobora kunoza imikorere yawe.Mugukingira intoki zawe, zifasha gukwirakwiza umutwaro uringaniye, kugabanya imbaraga kumaboko yawe nintoki.Ibi biragufasha kwibanda kumitsi igenewe utiriwe uhangayikishwa no gufata nabi.
2. Kwirinda ibikomere
Indi mpamvu y'ingenzi yo kwinjiza imishumi y'intoki muri gahunda yawe yo gukora imyitozo ni ukwirinda imvune.Imyitozo myinshi, nka barbell curls cyangwa umurongo, shyira imbaraga nyinshi mumaboko yawe.Hatabayeho inkunga ikwiye, ibi birashobora kugutera kubura amahwemo, kubabara, cyangwa no gukomeretsa bikabije nka sprain cyangwa imitsi.Imishumi yintoki itanga ituze kandi igabanya ibyago byo gukabya gukabije cyangwa hyperflexion, byemeza ko intoki zawe ziguma mumutekano kandi utabogamye mumyitozo yawe yose.Mugabanye imbaraga kumaboko yawe, urashobora kwirinda ibikomere kandi ugakomeza imyitozo ntakabuza.
3. Kongera imikorere
Gukoresha imishumi yintoki birashobora kandi gutuma imikorere yiyongera mumyitozo yawe.Iyo imbaraga zawe zo gufata atari ikintu kigabanya, urashobora kwibanda ku guterura ibiremereye cyangwa gukora repetitions nyinshi.Ibi bigufasha guhitamo imitsi yawe neza kandi igatera imikurire myinshi.Byongeye kandi, mugabanye imbaraga kumaboko yawe, urashobora gukomeza imiterere nubuhanga bukwiye, ukarushaho gukora neza imyitozo.Hamwe nimikorere inoze, urashobora kugera kumigambi yawe yo kwihuta kandi ugatera imipaka kure.
4. Guhinduranya no Koroherwa
Imikandara ya Wrist irahinduka kuburyo budasanzwe kandi irashobora gukoreshwa mumyitozo itandukanye hamwe nuburyo bwo guhugura.Waba uri mu guterura ibiremereye, kubaka umubiri, guterura ingufu, cyangwa CrossFit, imishumi y'intoki irashobora kuba inyongera y'agaciro kubikoresho byawe.Nibyoroshye, byoroshye, kandi byoroshye gukoresha, bigatuma byoroha haba imyitozo ngororamubiri ndetse no murugo.Byongeye kandi, imishumi yintoki irashobora guhinduka, igufasha kubona neza neza intoki zawe, bikagufasha gushyigikirwa no guhumurizwa.
5. Gusubiza mu buzima busanzwe no gukira
Ubwanyuma, imishumi yintoki irashobora kugirira akamaro abantu bakira ibikomere byamaboko cyangwa abafite intoki nke.Mugutanga inkunga yinyongera no gutuza, barashobora gufasha mubikorwa byo gusubiza mu buzima busanzwe no gufasha kugarura imbaraga no kugenda.Imishumi y'intoki irashobora kandi gukoreshwa mugihe cy'imyitozo ishira imbaraga nke kubiganza, bigatuma abantu bafite ibibazo byamaboko bakomeza imyitozo badakabije.Nubwo bimeze bityo ariko, ni ngombwa kugisha inama inzobere mu by'ubuzima mbere yo gukoresha imishumi y'intoki mu rwego rwo gusubiza mu buzima busanzwe kugira ngo urebe ko ibereye mu bihe byihariye.
Umwanzuro
Kwinjiza imikandara y'intoki muri gahunda yawe y'imyitozo irashobora kugira inyungu nyinshi, zirimo imbaraga zo gufata imbaraga, kwirinda imvune, kongera imikorere, guhuza byinshi, no korohereza.Waba uri umukinnyi w'inararibonye cyangwa utangiye, imishumi y'intoki irashobora kugufasha guhindura imyitozo no kugera ku ntego zawe zo gukora neza.Ariko rero, ni ngombwa kwibuka ko imishumi yintoki itagomba gukoreshwa nkigitereko ahubwo nkigikoresho cyo gushyigikira no kuzamura imyitozo.Noneho, ubutaha iyo ukubise siporo, ntuzibagirwe gukenyera no kwibonera itandukaniro wenyine.
Igihe cyo kohereza: Jun-15-2023