Ubwoko butandukanye bwo Kumanura Utubari

Kuramo Hasi
Shyiramo ibi muri gahunda yawe yo guhugura imbaraga, imyitozo yuzuye kandi itunganijwe mumatsinda yawe atandukanye yimitsi nka lats, imitego, biceps, na triceps, kubyutsa imitsi yawe, bikaguha uburambe bwiza.

V-Imiterere
Shyiramo ibi muri gahunda yawe yo guhugura imbaraga, imyitozo yuzuye kandi itunganijwe mumatsinda yawe atandukanye yimitsi nka lats, imitego, biceps, na triceps, kubyutsa imitsi yawe, bikaguha uburambe bwiza.

Umugozi wa Triceps
Shyiramo ibi muri gahunda yawe yo guhugura imbaraga, imyitozo yuzuye kandi itunganijwe mumatsinda yawe atandukanye yimitsi nka lats, imitego, biceps, na triceps, kubyutsa imitsi yawe, bikaguha uburambe bwiza.

V Akabari hamwe no kuzunguruka
Shyiramo ibi muri gahunda yawe yo guhugura imbaraga, imyitozo yuzuye kandi itunganijwe mumatsinda yawe atandukanye yimitsi nka lats, imitego, biceps, na triceps, kubyutsa imitsi yawe, bikaguha uburambe bwiza.

Koresha inyungu?
Imyitozo ngororamubiri irashobora guteza imbere ubuzima bwubwonko bwacu, ifasha umuyobozi kuyobora ibiro, kugabanya ibyago byindwara, gushimangira amagufwa n'imitsi no kongera ubushobozi bwawe bwo gukora ibikorwa bya buri munsi.
Kunoza kwibuka no gukora ubwonko (ibyiciro byose).
Irinde indwara nyinshi zidakira.
Imfashanyo mu gucunga ibiro.
Kugabanya umuvuduko wamaraso no kuzamura ubuzima bwumutima.
Ongera ireme ryibitotsi.
Mugabanye ibyiyumvo byo guhangayika no kwiheba.
Kurwanya umunaniro ujyanye na kanseri.
Kunoza ububabare hamwe no gukomera.
Komeza imbaraga n'imitsi.
Ongera igihe cyo kubaho.

Imyitozo icumi yambere
Kurwanya uburimbane bwawe nigice cyingenzi cyimyitozo ngororamubiri.Ibihaha bikora ibyo, biteza imbere imikorere ikora kandi byongera imbaraga mumaguru yawe na glute.

Pushups
Pushups nimwe mubikorwa byibanze ariko bigira akamaro kubera umubare wimitsi yashakishijwe kubikora.