Amakuru

Umupira wubuvuzi nubwoko bwibikoresho byimyororokere abaturage batabizi neza, ariko bikunze gukoreshwa mumahugurwa yo gusubiza mu buzima busanzwe abakinnyi.Hamwe n'ubundi bushakashatsi, abantu benshi bakoresha imipira yimiti kugirango bakore imyitozo.Mubihe bigezweho, imyitozo yimyitozo yumupira wubuvuzi yatejwe imbere cyane.Noneho uzi imyitozo itanu yibanze yumupira wubuvuzi aricyo?Reka tujye mubikoresho bya fitness ngaho kugirango turebe!

Ikirusiya
Emera uburyo bwo kwicara, hamwe n'ikibuno hagati, umubiri wo hejuru ukubita neza hamwe nibibero kuri dogere 90, crus irahagarara.Abitangira barashobora kubanza gukubita hasi, kugirango babe imitsi, agatsinsino hasi.Fata umupira wimiti, reba neza, uzenguruke umubiri wawe kandi werekane umupira wimiti ibumoso niburyo.

Pushup
Ni kimwe namahugurwa rusange yo gusunika, akunda, inkokora hasi, inyuma nibibuno kumurongo ugororotse.Umwe muri bo yari afite umupira w'imiti mu ntoki.Umuti wumupira gusunika bisaba kuringaniza nimbaraga, kubwibyo biragoye..

Ubuvuzi bwumupira
Kora squats hanyuma uzamure umupira wimiti hejuru icyarimwe.Ntuzunguze umutwe mugihe uzamuye umupira wimiti, cyangwa bizatera umuvuduko wumugongo kandi byoroshye gukomereka.Abitangira barashobora kubanza gushyira umupira wimiti mugituza, gukora squat yikoreye ibiro, kugirango uhamye, ukomeze guhangana.(10-15 reps birasabwa, hagakurikiraho kuruhuka umunota umwe.)

Birakomeye ku kirenge kimwe
Tangira uhagaze, amavi yunamye gato, ufashe umupira wimiti imbere yigituza.Zamura ikirenge cyawe cy'iburyo inyuma hanyuma wegamire imbere, usige ikirenge cyawe cy'ibumoso gihagaze n'umubiri wawe n'amaguru y'iburyo mu murongo ugororotse.Noneho fata umupira n'amaboko yombi ureke ikubite hasi.Hagarara kumasegonda 5 mbere yo gusubira muntangiriro.(Uruhande rusabwa rushobora gukora 10-15, hanyuma ugahindura ibirenge.)

Hip guhugura hamwe
Tangira uryamye ufite amavi yunamye n'umupira wimiti ushyizwe munsi yamaguru yawe.Nyuma yo kuzamura ikirenge cyawe cyibumoso inyuma, kurambura neza hejuru no hepfo.(Birasabwa gukora inshuro 10-15 icyarimwe, hanyuma uhindure ibirenge.)