Amakuru

Hamwe nabantu benshi ubu bakorera imbere ya mudasobwa, kwicara umwanya muremure birashobora gutuma imbere yamaboko yawe yiyongera.Ukuboko kwamaboko ntabwo byoroshye gutakaza iyo bimaze gukura, kandi bizatuma umubiri wawe wo hejuru ugaragara nini.Byaba byiza rero amaboko afite uruhu.Waba uzi igikorwa cya dumbbell gifashe ikinyugunyugu?

Biceps irambuye
Igikorwa 1:
Wicare ku ntebe ya kare, inyuma igororotse, ibirenge hamwe hamwe hasi, amaboko yombi afashe ikiragi ku mpande zombi z'umubiri, imikindo ireba undi, ibitugu biruhutse.

Igikorwa 2:
Bika inkokora yawe, uzamure utujwi imbere yigitugu cyawe, hindura intoki zawe hejuru yigituza cyawe, komeza amaboko yawe yo hejuru kuruhande rwawe, fata amasegonda 3, hanyuma usubire mubikorwa umwanya umwe.

Kwagura ibiro (imyitozo yo hejuru y'imbere)
Igikorwa 1:
Fata ikiragi muri buri kiganza, ureke amaboko yawe amanike imbere yawe, imikindo ireba undi, ibirenge-ubugari butandukanye, amavi yunamye gato imbere yawe, igifu.

Igikorwa 2:
Rambura amaboko utambitse kuri buri ruhande kugeza igihe utujwi duto dufite uburebure bw'igitugu.Fata amasegonda 3, hanyuma uzane buhoro buhoro amaboko yawe mumwanya wa mbere.

1. Hagarara ukoresheje amaguru yawe arambuye (hafi 50cm), fata utujwi ku mpande zinyuma yibibero byombi, komeza umubiri wawe ugororotse urebe imbere amasegonda 20.

2. Hagarara ukoresheje amaguru yawe arambuye (hafi 50cm), yunama inkokora, fata utujwi mu ntoki hanyuma uzamure kurwego rwigituza.Komeza umubiri wawe ugororotse n'amaso imbere yawe amasegonda 20.

3, kurambura amaguru, uhagarare hamwe n'amavi yunamye gato (hafi 50cm), fata ikiragi mumaboko yombi hanyuma uzamure muburebure bungana nigituza cyawe, dumbbell iri nka 30cm uvuye mugituza cyawe, igikorwa kimara amasegonda 20.

4, ihagarare amaguru yawe afunguye (hafi 50cm), fata utujwi mu ntoki, wuname kandi ushire impera imwe yibitereko hasi, hamwe nintera iri hagati yamagambo abiri n'ibirenge byawe nka 30cm, urugendo ruramba Amasegonda 20.

5. Hagarara ukoresheje amaguru yawe arambuye (hafi 50cm), ufashe utujwi mu ntoki, hanyuma uzamure amaboko hanyuma uyambukane mu gituza.Komeza umubiri wawe ugororotse kandi amaso yawe areba imbere amasegonda 20.