Gukoresha imiyoboro ya tension kugirango ubeho neza

Rally Tube squat
Mugihe ukora kwikinisha wenyine, gukoresha umuyoboro wa tension bizongera ingorane zo guhaguruka.Tugomba gukomeza guhagarara neza mugihe turwanya guhangana.Urashobora kurambura amaguru mugari cyangwa gukoresha aUmuyoborohamwe nuburwanya bwinshi kugirango wongere imbaraga.

Imyitozo ngororamubiri
1. Kwirakwiza ibirenge byawe bitugu-ubugari hanyuma ukandagire kuri tube.
2. Kurura ikiganza cyaUmuyoborokugeza hejuru yigitugu.Imikindo imbere (umuyoboro wa tension ugomba kuba uri kuruhande rwinyuma yukuboko, ntabwo ari uruhande rwimbere rwumubiri) (a)
3. Wicare hasi, ugumane ikiganza hejuru yigitugu (b).
4. Garuka kumwanya wo gutangira.Subiramo inshuro 20.

Lat gukurura tube gucamo ukuguru
Nka hamwe na squat yimbitse, ikoreshwa rya aUmuyoboromugihe ukora uburemere bwigabanije kuguru kuguru bizongera ingorane mugihe uhagaze.

Imyitozo ngororamubiri
1. Shira ibirenge byawe hip-ubugari hanyuma ushire ikirenge cyawe cyibumoso kuri barriel.Subira inyuma ukoresheje ukuguru kwawe kwi metero 2 (hafi metero 0,6), ukomeze ibirenge byawe.Umutwe n'inyuma bigororotse, muburyo butabogamye (a).
2. Hindura ikibuno cyibumoso n ivi kugirango umanure umubiri kumwanya wa lunge hamwe nibibero byimbere ugereranije nubutaka hamwe n ivi ryinyuma hafi yubutaka bushoboka.Umubiri ugomba kugenda uhagaze hepfo (b).
3. Garuka kumwanya wo gutangira.Kora amaseti 4 kuri buri kuguru, gusubiramo 10 kuri buri seti.

Umuyoboroumurongo
Umuyoboro wa tension hejuru hejuru ya siporo irashobora gukoresha latissimus dorsi hamwe numugongo wo hepfo na hagati ya thoracic uruti, bikomeza imitsi yibanze, bifasha kandi gushimangira biceps.Inyungu yo gukoreshaUmuyoboroni uko dushobora gukora ingendo zitandukanye muguhindura umwanya wamaboko namaboko hamwe nuburebure bwinkokora mugihe dukomeza umubiri.Iyi myitozo nimwe mumyitozo isanzwe dukora kandi nimwe muburyo bukomeye bwo gutoza scapulae, bigatuma umubiri wose ugira uruhare mukigenda mugihe ugabanya umutwaro.

Imyitozo ngororamubiri
1. Kwirakwiza ibirenge byibuze hip-ubugari butandukanye hanyuma ukandagire kuriUmuyoborohamwe n'ikirenge cyawe.Fata ikiganza cyangwa munsi yumukingo hanyuma wambukane umuyoboro wa tension muburyo bwa X.
2. Hindura umubiri wawe wo hejuru imbere ya dogere 45.Ijosi rigororotse, amaso hasi, ibitugu biraruhutse, no hepfo yerekeza ku cyerekezo kiri kure y'amatwi (a).
3. Kurura umuyoboro wa tension werekeza mu rukenyerero, usubize inkokora inyuma mugihe witondeye kutakingura hanze.Komeza scapulae yawe kandi urohamye mugihe ukora siporo (b).Subiramo buri seti inshuro 20 hanyuma ukore amaseti 4.

Umuyoborolumberjack
Gukoresha umuyoboro wa tension kuri uyu mwitozo byongera imbaraga zacu mugihe dukora kurambura kandi bigabanya kurwanya iyo ugarutse kumwanya wo gutangira.Turashobora kongera cyangwa kugabanya kurwanya duhindura umwanya wamaguru.Umuyoboro wa tension udufasha kandi gukomeza injyana yumutekano neza no kwirinda gukora ibintu biturika.UwitekaUmuyoboroimyitozo ya lumberjack irashobora gukora imitsi myinshi icyarimwe.Mugihe dukora uyu mwitozo, imitsi yigitugu, inda, oblique, glute, quad, imitsi yinyuma yinyuma, imitsi yinyuma yinyuma, hamstrings, abongeramo, hamwe ninyongera byose biri mubikorwa.Numwitozo ukomeye kubantu bose, cyane cyane abakinnyi muri siporo izunguruka.

Imyitozo ngororamubiri
1. Ibirenge bitandukanye hamwe n'ubugari bwa hip, ukuguru kwi bumoso kuri tube ya tension itarenze kimwe cya kabiri cy'uburebure bwumwanya.Impera imwe yumukingo iherereye hasi hafi yikirenge cyibumoso.Amaboko afashe urundi ruhande rwumukingo (cyangwa munsi yumukingo).
2. Shyira umubiri wawe hasi hanyuma wongere ikiganza ufashe werekeza ku kuguru kwiburyo (a).Iyo uhagurutse, kurura ikiganza werekeza ku rutugu rwawe rw'ibumoso kugirangoUmuyoboroikora umurongo wa diagonal imbere yumubiri wawe (b).
3. Muri uku kugenda, ibirenge bifashe neza kandi dushobora kuzunguruka tunyuze mumubiri.
4. Garuka kumwanya wo gutangira, hanyuma usubiremo urugendo.Kora amaseti 4, gusubiramo 10 kumurongo, guhinduranya impande.