Amakuru

1, Ni ngombwa gushyuha neza

Iyo ukoresheje ibiragi kugirango ubeho neza, twakagombye kumenya ko gushyuha bihagije mbere yimyitozo ngororamubiri, harimo iminota 5 kugeza ku 10 yo kwitoza mu kirere no kurambura imitsi nyamukuru yumubiri.

2, Igikorwa kirahamye kandi ntabwo cyihuta

Ntugahite wihuta cyane, cyane cyane ituze ryikibuno ninda ni ngombwa cyane, imyitozo yo kwirinda kugirango wirinde imwe, kuringaniza umubiri wose ningirakamaro cyane, usibye kugenda bisanzwe, gufata urujya n'uruza, nubwo atari byo bigoye, ariko bigomba kuba bisanzwe.

3, Gukomeretsa amakosa

Niba bidahari, birashoboka gutoza imitsi itari yo.Iyo inkokora ifatanye mugihe gito, niba igihagararo ari kibi, biroroshye gutera igikomere.Nyuma y'imyitozo, humura, bifasha iterambere ryimirongo miremire no koroshya imitsi.

4, Guhumeka neza

Hagomba kwitonderwa uburyo bwo guhumeka, muri rusange gushimuta igituza cyangwa hejuru mugihe uhumeka, kwiyongera cyangwa kugwa mugihe uhumeka.Mumagambo yoroshye, arasohoka mugihe wihatiye, kandi nibiba ngombwa, urashobora gukora ijwi kugirango ushimangire imbaraga zawe.

5, Hitamo ibiragi bikwiye

Mbere yo gukoresha imyitozo ya dumbbell, kugirango uhitemo ubuziranenge bwibintu byabo bwite, intego yimyitozo ngororamubiri ni ukongera imitsi, guhitamo neza kwa 65% -85% byumutwaro.

Icyitonderwa: niba buri gihe gishobora guterura umutwaro ni kg 10, ugomba guhitamo uburemere bwa 5 kugeza 8 kg imyitozo ya dumbbell.

6. Witoze ibihe nigihe

Witoze amatsinda 5-8, buri tsinda rikorwa inshuro 6-12, umuvuduko wibikorwa ntugomba kwihuta cyane, buri tsinda intera iminota 2-3.Umutwaro mwinshi cyangwa muto cyane, muremure cyane cyangwa intera ngufi, ingaruka ntizaba nziza.

7, Ntukiyongere buhumyi

Ntugakurikirane umuvuduko wo kugabanya ibiro kugirango uhitemo dumbbell iremereye, kugirango umenye ko ingaruka zo kugabanya ibiro zidahuye nuburemere bwa dumbbell!Ibikubereye nibyiza.