Imyitozo yimyitozo yo guteza imbere imbaraga

Ugereranije, umuntu yatakaje kimwe cya kane cy'imbaraga z'imitsi n'imyaka 70 na kimwe cya kabiri kuri 90. Kora imyitozo ya Aerobic ntabwo ihagije. Niba udakora imyitozo mbaraga, uzacika intege, kandi kugenda no gukora bizagabanuka.

"Fata kandi" ushushanyijeho urujya n'uruza rw'iterambere ry'ingufu. Urashobora gukenera inyongera yinyongera muburyo bwa dumbbells na reberi ya fitness. Ariko niba uri mushya, urashobora gukora uburemere bwawe gusa. Kandi, ntukibagirwe gukora imyitozo mito mbere y'amahugurwa manini - ibikorwa bya aerobic kuminota 5-10 bizaba bihagije. Kora ibice 1-3 kuri buri myitozo bitewe namahugurwa yawe.

1. Amafuku

Niki kirimo: ikibuno, gukandagira, quadriceps, caviar. Uburyo bwo gukora:

1. Hagarara ugororotse, amaguru ku mugari w'ibitugu.
2. Tera imbere ukoresheje ikirenge cyiburyo, uzengurura ivi yawe. Menya neza ko bidasohoka intoki z'ikirenge. Ikibero kigomba kubangikanye hasi. Ivi ry'amaguru y'ibumoso ryemejwe hasi, ariko ntirureba. Fata umugongo ugororotse, ukurure. Komeza kuriyi mwanya kumasegonda 5.
3. Garuka kumwanya wo gutangira. Subiramo ikirenge cyose kimwe.

Subiza inshuro 10-12.

2. Squats ifite amaboko yo guterura amaboko

Irimo iki: Ikibuno, Quadriceps, Caviar, Triscle, imitsi yo gutekeshwaho, inyuma n'ibitugu. Uburyo bwo gukora:

1. Hagarara ugororotse, shyira amaguru akaba mabi. Amaboko arambuye mu bwisanzure. Fata ibiragi niba ushaka kongera umutwaro.
2. Amaboko yunamye mu nkokora, azamura brush hejuru yigitugu, palm yaguye kuruhande rwinyuma.
3. Buhoro buhoro, guta ikibuno hasi, kandi ukagoreka ikibuno inyuma. Menya neza ko amavi atarenze intoki z'amaguru. Komeza umugongo.
4. Kurura umubiri hejuru no kugorora amaboko yawe hejuru yumutwe wawe.
5. Garuka kumwanya wambere.

Subiza inshuro 8-12.

3. Terack

Niki kirimo: imitsi yamaguru, igishishwa, inyuma, igituza, ibitugu. Uburyo bwo gukora:

1. Kuryama mu gifu. Kuzamura, gushinyagurira ku nkokora no kuboko. Ikirenge ku ntoki zawe. Kugorora umubiri mumurongo uringaniye. Menya neza ko Loin atakijijwe, kandi ikibuno nticyanyweye.
2. Komeza kuriyi myanya byibuze amasegonda 30. Urashobora kugabanya cyangwa kongera iki gihe ukurikije amahugurwa yawe. Kugora umurimo, kuzamura imwe mumaguru no gutunganya iki kintu.

4. Shyira hejuru

Niki kirimo: kanda, Triceps, ibitugu, imitsi yonsa. Uburyo bwo gukora:

1. Ihagarare mu kabari ku biganza bigera ku maboko. Imikindo kurwego rwibitugu. Ibirenge bihagarara ahantu hahagarara ku maso y'ibirenge. Umubiri wose ugororotse, wibutsa ubutegetsi.
2. Kungura imitsi yibishishwa hanyuma umanuke, uzenguruke amaboko mumutwe. Igituza cyawe kigomba gukora hafi hasi. Inkokora yatambiwe kumubiri. Niba ushaka koroshya umurimo, tegura amaboko yawe mugumane inkokora kumpande. Kugirango ugabanye umutwaro, kora gusunika, guhagarara kumavi.
3. Garuka kumwanya wo gutangira.

Subiza inshuro 8-12.

5. Kuzamura DimBbells hejuru yumutwe wabo

Niki kirimo: imitsi itugutu, amaboko nigituza. Uburyo bwo gukora:

1. Hagarara ugororotse, shyira amaguru ku bugari bw'ibitugu, amavi yunamye gato. Fata muri buri kiganza kuri dumbbells, uzamure kurwego rutugu. Inkokora yatambiwe kumubiri akareba hasi. Imikindo yaguye inyuma yinyuma.
2. Gukurura amaboko, kurera igikumwe hejuru yumutwe. Ibitugu bimanuka hasi, ntukambure ijosi. Komeza kuriyi mwanya kumasegonda abiri.
3. Hasi amaboko ku rutugu ufata umwanya wambere.

Subiza inshuro 8-12.

6. kwagura amaboko

Irimo iki: Triceps, imitsi yigitugu. Uburyo bwo gukora:

1. Hagarara neza, shyira hamwe ibirenge byawe. Muri buri kuboko, fata ibiragi. Kunama amavi no kwishingikiriza imbere kuruhande rwa dogere 45. Zamura inkokora yawe, bagomba kuba bakomeye kuri torso. Kubana ku mpande nziza.
2. Kugorora amaboko yawe kandi ubone imikindo inyuma yawe. Inyuma iragororotse, ikibuye ntiruhagaze. Ugomba kumva impagarara zimitsi muri triceps.
3. Subiza amaboko yawe mumwanya wambere.

Subiza inshuro 8-12.

7. Korora amaboko ku baburanyi

Niki kirimo: imitsi yonsa, kuzunguruka, ibitugu, amaboko. Uburyo bwo gukora:

1. Guhagarara neza, shyira hamwe amaguru, wunamye amavi. Fata epfender kumubiri no gukurura amaboko imbere yawe. Gum bigomba kuba bisangirwa hasi.
2. Mugabanye amaboko yawe mubyerekezo bitandukanye, gukora amakimbirane mumukarura. Menya neza ko inkokora ntabwo Flex. Komeza umugongo ugororotse, amasuka hamwe.
3. Gahoro gahoro gahoro.

Subiza inshuro 15-20.

8. Foothead

Niki kirimo: ikibuno, ikibuno, amaguru. Uburyo bwo gukora:

1. Hagarara neza, uhindure amaguru hamwe, wunamye buhoro buhoro. Shyira amaboko yawe imbere yawe. Gupfunyika amara azengurutse amaguru.
2. Buhoro buhoro ukuguru kw'ibumoso inyuma. Kugeza ubu. Ntukishingikirize imbere, gusa amaguru na pelvis. Niba bigoye gufata uburinganire, genda kubyerekeye intebe cyangwa urukuta.
3. Subiza ukuguru. Ubwa mbere, kora byose hejuru yikirenge cyibumoso, hanyuma iburyo.

Subiza inshuro 12 kuruhande.

9. Azima

Ni iki kirimo: imitsi ine y'ibibuno, ikibuno, ikandagira na caviar. Uburyo bwo gukora:

1. Kuryama inyuma. Wunamye amaguru yawe hanyuma ukome amavi mu gituza. Loin arakanda hasi. Shyira buri kirenge gum, ibice bisigaye byo gufunga mumaboko.
2. Fata amavi, usunika ikirenge. Ugomba kumva impagarara mubirenge byawe. Niba bidahagije, kongera amakimbirane muri reberi.
3. Garuka kumwanya wo gutangira, ongera wuzuze amavi kuruhande rwiburyo.

Subiza inshuro 10-12.

Bihitamo gukora buri munsi kugirango ubone ibisubizo byiza. Urashobora kubona iterambere ryingenzi muburyo bwumubiri mugukora imyitozo yiminota 20-30 inshuro 2-3 mucyumweru.