Muraho nshuti zanjye, uyu ni Tony.

Uyu munsi reka tuvuge ku bikoresho byo gukora siporo byo hanze.

Bitewe n'iterambere ryihuse ry'ubuzima bw'imijyi, turimo guhura n'igitutu cyinshi giturutse ku muryango, kwiga, akazi n'ibindi.

Rero akenshi twibagirwa kugumana umubiri wacu mu buryo bwiza, ibyo ni bibi cyane. Mu Bushinwa, hari imvugo ishaje ivuga koUmubiri ni umurwa mukuru w'impinduramatwara , bigaragaza akamaro ko kugira siporo.

Si ukugira siporo gusa bishobora kuguha umubiri ukomeye kandi ufite ubuzima bwiza, ahubwo binaguha kumva ko ushobora gukora icyo ushaka cyose.

Reka mbagezeho ibikoresho byo gukora siporo byo hanze.

1.Umurongo utambitse

Imyitozo ikunze kugaragara ku murongo utambitse ni ugukurura. Gukurura bishobora kuvugwa ko ari ikizamini nyacyo cy'imbaraga zo gukora siporo. Ntukabyiteho.

Reba abo basore bakomeye bashobora kugira uruhare rwiza muri siporo. Wenda ntibashobora gukora pull-up, cyane cyane. Reka tuvuge ku rwego rw'Imana

ingendo nko gukomera kw'amaboko abiri, kugenda mu kirere, inda ikikije urubaho, ikibuno gikikije urubaho, no gukurura ukuboko kumwe hejuru. Komeza ushishikarire

ukoresheje uburyo bwo gukora imitsi itambitse, ushobora gukora imyitozo ngororamubiri mu kibuno cyawe, mu nda, mu bitugu, mu maboko no mu yindi mitsi.

Ingendo ukorera ku murongo utambitse zirakora cyane mu buzima, nko gushyigikira amaboko abiri n'amaboko amwe,

Urugero, ishobora gukoreshwa Kuzamuka mu kibuno no mu nda, n'ibindi.

2.Utubari dufatanye

Uretse utubari dusanzwe dukoreshwa mu buryo busanzwe dushobora kugaragara mu mashuri cyangwa ahantu hanini ho gukorera siporo hanze, mu gace, ukurikije ibintu by'umutekano n'aho gukorera siporo, hari utubari twinshi dukoreshwa mu buryo bubiri bungana. Imikorere y'utubari dusanzwe ni imwe n'iy'utubari dutambitse. Hariho imyitozo myinshi ikungahaye cyane. Imyitozo isanzwe ikoreshwa mu myitozo ngororamubiri ya buri munsi ni ugukora no kwagura ukuboko. Imikorere isanzwe yo gukora no kwagura ukuboko ikoreshwa cyane cyane mu gukora triceps na deltoid, mu gihe gucura no kwagura ukuboko mu buryo busanzwe ari byo bikundwa cyane mu maguru manini. Byongeye kandi, gucura no kwagura ukuboko mu buryo bubiri, gucura no kwagura imbere mu buryo bubiri, gucura no kwagura ukuboko mu buryo bubiri, na gucura no kwagura mu buryo bubiri bukoreshwa mu gukora siporo mu buryo bubiri buzwi, ariko ugomba gukora uko ushoboye kose.

3. Imashini ihindura ikibuno

Imashini zo kuzunguza ikibuno ni ibikoresho bisanzwe mu bice by’imyitozo ngororamubiri byo mu muryango. Ikoreshwa cyane ni imashini yo kuzunguza ikibuno ifite impeta eshatu. Iyi mashini isa nkaho ari iy’umusaza gusa wo gukuramo imitsi n’amagufwa. Kandi ikibuno, cyongera imbaraga n’ubushobozi bw’imitsi yo mu kibuno, uburyo bwo kuyikoresha bworoshye, imbaraga ziterwa no gufunga igice cyo hejuru cy’umubiri n’amaboko yombi, ku buryo amaguru yo hasi azenguruka ibumoso n’iburyo. Mu gihe uzunguza ikibuno, igice cyo hejuru cy’umubiri kigomba kuba kigororotse, inda yo hasi igomba kuba ikomeye uko bishoboka kose, kandi amaguru agomba kuba ahagaze cyangwa agororotse gato.

4. Akamashini gatwara indege

Nanone, nk'ibikoresho bikenewe mu bice byo hanze byo gukora imyitozo ngororamubiri, imashini zo gutembera nazo ni ngombwa cyane. Izikoreshwa cyane mu bice byo guturamo ni imashini zo gutembera zifite imyanya ibiri n'izigenda zifite imyanya itatu. Akenshi, abageze mu zabukuru n'abana bato bakoresha byinshi. Mu by'ukuri, ndabyumva neza Nyuma y'akazi kayo, uzasanga imashini yo gutembera ari amahitamo meza yo gukora imyitozo yo hagati nko kumanika igiti, guterura ikibuno no gukurura inda, no kwiruka mu misozi.

5.Ingazi y'imbavu

Uruti rw'imbavu muri rusange rufite urutugu rumwe n'amatugu abiri. Kimwe n'imigozi idahuye, ni ibikoresho byuzuye byo gukora imyitozo ngororamubiri bishobora kongera imbaraga z'ikibuno n'inda, ubushobozi bwo kumanika amaguru yo hejuru, kandi bishobora no gukoresha ubworoherane n'ubworoherane bw'amaguru n'amagufwa yo hejuru. Haracyariho imyitozo myinshi yo gukora imyitozo ngororamubiri ku ruti rw'imbavu, nko kuzamuka n'amaboko, kumanika utuguru, gukanda amaguru, kumanika imigeri, no gupfukama ku ruti rw'imbavu, nibindi. Muri rusange birakwiriye ku rubyiruko gukoresha.

6.Ingazi yo hejuru

Inshuti zitabiriye irushanwa rya Spartan Warriors zigomba kumenya ko hari urwego rwitwa Tarzan, arirwo gukoresha imbaraga zo kuzunguruka kw'umubiri n'amaboko kugira ngo unyuze mu nzitizi, kandi ibikoresho byo kuzamuka kw'ingazi ni byo Tarzan akoresha. Orang Taishan ya Da ifite inkingi nini n'intera nini, bigatuma bigorana kuyigora, mu gihe urwego ari ibikoresho byo gukora imyitozo ngororamubiri bike kandi bigoye cyane.

Uretse gukora "Tarzan of the Great Ape", ukoresheje urwego, ushobora no gukora pull-up, kumanika hip lifts, kumanika crunches mu nda n'izindi ngendo nk'umurongo utambitse, ibyo bikaba ari byiza cyane mu gukora imyitozo yo gukoresha amaboko, ibitugu, ikibuno n'inda n'izindi mbaraga. Ingaruka.

7.Taichi Spinner

Tai Chi spinner nayo ni ubwoko bw'ibikoresho bisanzwe byo gukora siporo mu muryango. Muri rusange, ni ipine nini ifite imyanya ibiri, mu by'ukuri ikaba ari ipine ya Tai Chi ifite umugozi. Ipine nini ishobora kongera imbaraga n'ubudahangarwa bw'imitsi yo ku rutugu, ikongera ubworoherane n'ubworoherane bw'ingingo z'urutugu, kandi ikwiriye abantu bafite ibitugu bikomeye, ibi bikaba ingirakamaro mu kugarura ububabare bw'ibitugu. Mu gihe cyo kuyikoresha, gufata umugozi w'ipine n'amaboko yombi no kuwuzungurutsa mu cyerekezo cy'isaha cyangwa mu gihe kimwe ntibishobora gukoresha ubushobozi bwo gutekereza gusa ahubwo binanongerera ubushobozi bwo koroshya amaboko n'ibirenge, ibyo bikaba bikundwa cyane n'abageze mu za bukuru.

8.Umuti wo gusigwa mu kibuno no mu mugongo

Mu bice bimwe na bimwe byo hanze byo gukora imyitozo ngororamubiri, hari igihe wagombye kubona iyi massage yo mu mugongo ihagaze. Ntabwo ari ibikoresho byo gukora imyitozo ngororamubiri ahubwo ni igikoresho cyo kuvura umubiri, gikoreshwa cyane cyane mu kugabanya umunaniro wo mu kibuno no mu mugongo. Mu gihe ukoresha massage yo mu mugongo, ikibuno kigomba kuba cyegereye inkingi yo gukora massage, fata aho ukuboko guhagarara n'amaboko yombi, kurura inkingi yo gukora massage hejuru no hasi cyangwa wimure umubiri ibumoso hanyuma uhindureijoro.

9.Agatambaro ko hejuru k'amaguru

Hariho kandi igikoresho gifite imikondo ibiri kuri buri ruhande n'umunyururu cyangwa umugozi uhuza ushobora gukururwa ibumoso n'iburyo. Cyitwa traktori yo hejuru cyangwa urwego rwo kuringaniza imitsi. Gikoresha imbaraga zacyo cyane cyane mu kurwana kugira ngo cyongere uburyo ibitugu bigenda. Ku bakora siporo rusange, gikoresha cyane cyane imitsi yo ku rutugu, ku kuboko, ku kuboko n'ibindi bice, cyongera ubushobozi bw'imitsi n'imitsi ikikije ingingo y'urutugu, kandi kikagira ingaruka nziza zo gukira ku mikorere mibi y'ingingo z'urutugu n'imvune zishaje, zikwiriye abarwayi n'abagenzi bageze mu zabukuru. Ariko ushobora kandi guhangana n'ubuhanga bugoye, nko gukurura amaguru agororotse cyangwa kumanika imigeri ugenzura kuringaniza kwawe ku mpande zombi.

10.Imashini ikora nk'urukiramende

Ikintu gikomeye kiranga imashini ya elliptical ni uko nta gice cy’ivi kibaho iyo umubiri w’umuntu uyikoresheje mu gukora imyitozo ngororamubiri. Gukoresha imyitozo ngororamubiri ya elliptical ntibishobora gukumira, kugabanya no koroshya ububabare bw’umugongo, ku rutugu rwakonje n’umugongo wo hejuru gusa, ahubwo binarinda imbaraga ziterwa no kwiruka, bikanarinda ingingo neza, bityo bikagira umutekano mwiza. Imashini ya elliptical ishobora gukora imyitozo ngororamubiri no gukangura imitsi ya sciatic, kongera imbaraga n’ubudahangarwa bw’imitsi yo mu rukenyerero, no gukangura amatako, ibibero, ikibuno cyo ku ruhande n’inda yo hasi kugira ngo igere ku ngaruka zo gushushanya umubiri.

Nshuti yanjye, Kugira ngo ubeho ubuzima bwiza kandi bushimishije, ntukibagirwe gukora imyitozo ngororamubiri nubwo waba uhuze mu gukora ikintu cy'ingenzi, kuko nta kintu cy'ingenzi uretse ubuzima bwawe.

Ibi ni bimwe mu bigize ibicuruzwa byacu, niba ukeneye amakuru arambuye, nyamuneka twoherereze ubutumwa n'ibibazo.

Ntegereje inkuru nziza yawe!