Amakuru

Iyo turimo gutoza imitsi imwe, byanze bikunze gukoresha ibikoresho by'imyitozo idufasha gukora siporo.Imitsi nyamukuru yigitugu ni deltoid.Abantu benshi bitoza urutugu cyane cyane kugirango bakomere, kugirango bashobore kwambara imyenda ifite imiterere myinshi.None uzi iki kubikoresho bya siporo bitoza imyitozo?Reka turebe!

Inzogera
Kettlebell nigice gito cyane cyibikoresho byimyitozo ngororamubiri, kettlebell centre ya gravit kure yikintu gifata, iyi miterere idahwitse yo guhindagurika no gufata, umubiri uhuza imitsi imitsi myinshi kugirango ikorere hamwe.Hagarara ukoresheje ibirenge byerekeranye n'ubugari bw'igitugu kandi amaguru yawe yunamye gato.Fata uburemere bwa kettlebell bubereye aya mahugurwa mumaboko yombi hanyuma ubishyire kuruhande rwumubiri wawe.Komeza umubiri wawe wo hejuru kandi amaso yawe agororotse imbere hamwe nintangiriro yawe.Inzira yo kugenda: nyuma yintoki zimaze gukomera, imigozi yimbere ninyuma yo hagati yimitsi ya deltoid yanduzwa cyane nu mugozi wo hagati, uyobora amaboko yikoreye umutwaro uzamurwa muburebure bwigitugu kumpande zombi z'umubiri, kandi ugakomeza kugabanuka kw'impinga ahantu hirengeye, hanyuma buhoro buhoro usubire kumwanya wo gutangira.Witondere injyana yo guhumeka no kugenda mugihe cya siporo.Turashobora rero kubona catenary kumitsi ya deltoid.

Dumbbell
Iryamire umugongo ku ntebe kandi ufate ibiragi n'amaboko yombi.Intangiriro irakomera, ubutaha bukurikira mumitsi ya deltoid na bundle yinyuma, mubyukuri kuba imitsi ya deltoid imitsi yinyuma yimisatsi yimisatsi, dumbbell yamaboko yombi igenda gahoro gahoro kuva hasi hamwe nurutugu urwego ruhanitse, cyane nkibikorwa byigihe cyo guhagarara kwinyoni, bisa ku gihagararo cyo kwagura igituza cyimyanya ihagaze, umva imitsi ya deltoid hind bundle imitsi itsinda ryimisatsi imbaraga zo kwikuramo ibyiyumvo.Noneho gahoro gahoro usubire kumwanya wo gutangira.Witondere itsinda ryimitsi igenewe kandi uhindure umwuka wawe mugihe cyigicu.

Gusunika hejuru
Gusunika hejuru ni igikoresho cya siporo gikoreshwa mugukora gusunika.Mugukomeza ingorane zo kugenda, kugirango ugere kubikorwa byamahugurwa yigitugu.Gusunika ni inzira isanzwe yo gukoresha ibitugu n'amaboko yawe yambaye ubusa.Mugusunika kumanuka hejuru, uburemere bwose buhinduka mumaboko;Kugirango ukore hasi-gusunika, ugomba gushyira ibirenge byawe ku kibaho cyo hejuru hanyuma ukinjira mu mwanya wo gusunika.Ukeneye kwitondera ni, ntugasenywe mugihe usunitse;Uzuza umubare uhagije wo gusubiramo;Kugirango wongere urwego rugoye, ongera uburebure bwikibaho.