Isahani ya bumper iraboneka muri siporo ishobora gukoreshwa mugukora imyitozo myinshi, isahani imwe iguha gufata neza, kandi irashobora no gukora ingendo nyinshi kugirango ifashe imyitozo yacu nyamukuru! Hano, turashaka kukumenyekanisha kugirango ukore ibintu bimwe na bimwe bya kera bikoresha amasahani yo guhugura.
1.Icyicaro cyintebe ya barbell
Numwitozo mwiza wamahugurwa yingirakamaro ashobora kudufasha gushimangira pec imbere.
Igikorwa:
Iryamire umugongo ku ntebe, fata isahani ya bamperi (uburemere bushingiye ku guhitamo kwawe) ku gituza, kanda icyapa cya bamperi n'amaboko yombi, hanyuma utangire kugenda. Tangira gusunika isahani hejuru, kanda cyane iyo ugeze hejuru. Mugihe cy'amahugurwa, ugomba gukomeza inzira zose buhoro.
2.Icyapa
Nihe plaque ya bumper ukunda gukora umurongo uhengamye mbere yo gukora imyitozo yinyuma? Umurongo wibisahani uragufasha gukomeza imitsi yinyuma! Fasha gushimangira imitsi yinyuma neza!
Igikorwa:
Tora isahani ya bamperi (ingano iyo ari yo yose) hanyuma ufate impande zombi z'isahani n'amaboko yombi! Hagarara ukoresheje ibirenge byawe ubugari butandukanye, wicare inyuma yibibuno byawe (hip flexed), komeza urutirigongo rwawe kandi umubiri wawe usanzwe wunamye. Kenyera intandaro yawe kugirango uhagarike urutirigongo! Subiza urutugu inyuma, hanyuma uzamure inkokora, ukureho isahani ya bamperi hejuru yinda, witondere kugabanuka kwinyuma mugihe ukurura, kora igikorwa cyo gukurura ukoresheje amaboko, kugirango isahani ya bumper yegere kuri inda, hanyuma ugahambira urutugu kugirango ugabanye imitsi yinyuma, guma amasegonda abiri. Buhoro buhoro usubiremo isahani, umva inyuma ifite ibyiyumvo bifunguye, hanyuma wohereze ukuboko hanze. kugeza ukuboko kugororotse.
3.Kuzamura isahani
Umuntu ntakunda ibiragi na barbell mugihe imyitozo imbere izamutse, plaque ya bumper nibyo bahisemo mbere, gufata byoroshye bituma imyitozo yacu irushaho kuba nziza.
Igikorwa:
Hitamo isahani ibereye, umugongo wawe kurukuta, fata isahani ya bumper ukoresheje amaboko yombi, hanyuma uyizamure kugeza murwego rwibitugu, fata isegonda, ukomeze impagarara, hanyuma ukine usubire kumwanya nyirizina. buhoro.
4.Bumper Isahani Yumuhinzi Kugenda
Kubibazo byo gufata imbaraga, imbaraga zurutoki "pinch" ni nziza!
Igikorwa:
Shyira ku nkombe y'isahani hanyuma uyitware ku rugendo rw'abahinzi, rushobora gukoresha imbaraga z'urutoki cyane. Mugihe ukora urugendo, urashobora kuzamura uruhande rumwe cyangwa impande zombi, ariko ugomba kwitondera byumwihariko igihagararo, ntugomba kugaragara neza, imbere, hunchback, nibindi.
5.Ibikoresho bya plaque
Ninfashanyo nziza yo guhugura squat. Inkongoro numwami wamahugurwa, kandi rimwe na rimwe utuntu duto dushobora gutuma ireme ryimikorere yawe riba ribi! Ikibazo gikunze kugaragara ni uko umubiri wegamiye imbere cyane, intangiriro ntigihagaze neza, kandi impagarara ntizigumaho bihagije!
Kwikinisha hamwe na plaque, igituza kiringaniye gikoreshwa kugirango ugumane uburinganire bwimikorere mugihe ugumye umubiri ugororotse. Mugihe akabari gasunika hanze, umurambo urawurwanya mugihe ukomeje guhagarika umutima kandi ntureke ngo umubiri wegamire imbere.
6.Icyapa cya plaque ntarengwa
Uyu ni imyitozo yo gususurutsa dukunze gukora mbere yimyitozo ntarengwa. Nyuma yo kurambura massage, dufata isahani ya bumper hanyuma tukaba abahanga muburyo bwo kugenda ntarengwa, kuburyo intambwe ikurikira ari imyitozo ntarengwa.
Igihe cyo kohereza: Apr-13-2022