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 plaque kugirango uhugure.
1.Intebe ya barbell
Numwitozo mwiza wamahugurwa yingirakamaro ashobora kudufasha gushimangira pec imbere.
Igikorwa:
Iryamire umugongo ku ntebe, fata isahani ya bamperi (uburemere ukurikije amahitamo yawe) ku gituza, komeza isahani ya bamperi n'amaboko yombi, hanyuma utangire kugenda.Tangira gusunika isahani hejuru, kanda cyane iyo ugeze hejuru.Mugihe cy'amahugurwa, ugomba gukomeza inzira yose buhoro.
2.Icyapa
Nihe plaque ya bamperi ukunda gukora umurongo uhengamye mbere yo gukora imyitozo yinyuma?Umurongo wibisahani uragufasha gukomeza imitsi yinyuma!Gufasha gukomeza imitsi yinyuma neza!
Igikorwa:
Tora isahani ya bamperi (ubunini ubwo aribwo bwose) hanyuma ufate impera zombi zisahani ukoresheje amaboko yombi!Hagarara ukoresheje ibirenge byawe bitandukanije, wicare inyuma yibibuno byawe (hip flexed), komeza urutirigongo rwawe kandi umubiri wawe usanzwe wunamye.Kenyera intangiriro yawe kugirango uhagarike urutirigongo!Subiza inyuma yigitugu, hanyuma uzamure inkokora, ukureho isahani ya bamperi hejuru yinda, witondere kugabanuka kwinyuma mugihe ukurura, ongera ukore igikorwa cyo gukurura ukoresheje amaboko, kugirango isahani ya bamperi yegere kuri inda, hanyuma ufate urutugu rw'igitugu kugirango ugabanye imitsi yinyuma, gumana amasegonda abiri.Buhoro buhoro usubiremo isahani, wumve inyuma ifite ibyiyumvo bifunguye, hanyuma wohereze ukuboko hanze.kugeza igihe 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 hejuru yuburebure bwigitugu, fata isegonda, ukomeze impagarara, hanyuma ukine inyuma kumwanya nyirizina. buhoro.
4.Bamper 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, ntugaragare neza, imbere, hunchback, nibindi.
5.Ibikoresho bya Bumper
Ninfashanyo nziza yo guhugura squat.Inkongoro ni umwami wamahugurwa, kandi rimwe na rimwe utuntu duto dushobora gutuma imyitwarire yawe iba mibi!Ikibazo gikunze kugaragara nuko umubiri wunamye cyane, intangiriro ntigihamye bihagije, kandi impagarara ntizigumaho bihagije!
Kwikinisha hamwe na plaque, igituza kiringaniye gikoreshwa kugirango ugumane uburinganire bwimikorere mugihe umubiri ugororotse.Mugihe akabari gasunitse, umurambo urirwanya mugihe ukomeje impagarara kandi ntukemere ko umubiri wegera imbere.
6.Icyapa ntarengwa
Uyu ni imyitozo yo gususurutsa dukunze gukora mbere yimyitozo ntarengwa.Nyuma yo kurambura massage, dufata isahani ya bamperi hanyuma tukaba abahanga muburyo bwo gutambuka, kuburyo intambwe ikurikira ari imyitozo ntarengwa.
Igihe cyo kohereza: Apr-13-2022