Amakuru

Gukurura gukomeye nigikorwa cyambere kuburyo tubona abakera benshi ba fitness babishyira mubikorwa byabo byo kwinezeza.Gukurura gukomeye bizwiho gukora 80% by'imitsi y'umubiri, kuko gukurura cyane ni ugukora imyitozo aho imitsi, abantu benshi bafite ibitekerezo bitandukanye, none utekereza ko gukurura cyane ari ugukoresha imitsi cyangwa amaguru?

Uhereye ku rugendo ubwarwo, gukurura ni ugutoza ikibuno
Nubwo abatandukanye muri twe bumva impamyabumenyi zitandukanye iyo dukwega cyane, bamwe muri twe bafite ububabare bw'umugongo, bamwe bafite ububabare bw'umugongo, abandi bafite ububabare bw'ikibuno n'amaguru.Ariko kubigenda ubwabyo, gukurura gukomeye ni imyitozo yo kugenda.Iyo dukwega cyane, umubiri wose usigaye ukomeza kuba mwiza, usibye ikibuno.Kandi ikibuno cya flexes irambuye ibikorwa, nibyingenzi mumikorere nyamukuru yimitsi ya coxal, gukurura cyane rero ni imyitozo ya buttock.

Ariko urashobora kandi kwitoza inyuma
Ariko unyuze mubikorwa bitandukanye no mumyanya ihinduka, urashobora gukora gukurura hamwe ningaruka zamahugurwa.Inzira yo gukora ibi ni ugukurura urutugu rwa rutugu inyuma hamwe ninkokora yawe inyuma gato nkuko ukurura.Nukuvuga, murwego rwo gukurura bikomeye, ntuzuzuze umurongo wa barbell, bityo gukurura cyane bigira ingaruka zamahugurwa yinyuma.Ariko muri rusange nukuvuga, komeza utange umwanya wambere hamwe na buto.

Kubijyanye na gahunda yo kwinezeza, gukurura bikomeye bigomba kubikwa kumunsi winyuma
Gukurura cyane iki gikorwa, nubwo imyitozo yo hasi yohasi ihabwa umwanya wambere, ariko mugihe ukora gahunda yo kwinezeza, igomba gushyirwa mumaguru uwo munsi?Oya, niba witoza buri gihe kandi muburemere bwinshi, uzasanga guterura bikomeye bitagomba kuba kumunsi wamaguru.

Kora ku mugongo no ku maguru, kure cyane uko ubishoboye
Niba gukurura cyane no guswera bigomba gutandukana kure hashoboka, reka dushyiremo indi ngingo, kandi twitoze inyuma n'amaguru nabyo bigomba gutandukana kure hashoboka.Gahunda zimyitozo ngororamubiri gakondo, hariho gusunika no gukurura amaguru gahunda, gukurura n'amaguru kumurongo, mubyukuri ntabwo aribyiza.Niba ukora gusunika no gukurura gahunda, ugomba kubihindura "gusunika no gukurura" cyangwa "gusunika ukuguru no gukurura" aho gukomeza umugongo n'amaguru.Impamvu nyamukuru nimwe, ikibuno ntigishobora kwihagararaho, kandi ibi bice byombi ni urunigi rwinyuma, uruhare runini ni runini cyane.Niba inyuma itameze neza, ituze ryo guswera ni ribi.Hatariho imbaraga zamaguru, barbell ntizahagarara neza.

Imyitozo ikomeye yinyuma, ingaruka nibyiza
Nubwo gukurura gukomeye bidasenya ingaruka inyuma, ariko bigira ingaruka zo gukusanya, kandi gukusanya ingaruka birakomeye cyane biracyaza.Niba rero ukora gukurura mbere yandi myitozo yinyuma, urashobora gutuma imitsi yinyuma yawe ikora cyane, kuburyo kumva imbaraga, kwikuramo no kumva imitsi bizaba bikomeye cyane.Gukurura cyane rero bifite imyitozo myiza cyane inyuma yingirakamaro.Icyakabiri, mbere yo kwitoza gusubira inyuma kugirango ukore cyane, ubushobozi bwawe bwo kuguru bwibibuno bizakomera, bityo igikurikira cyo gukora umurongo wicaye, umurongo uhetamye, umutwaro wibikorwa ni binini, ibikorwa nibisanzwe.