Ubwoko butatu bwo kutavuga

Hariho ubwoko butatu bwo kutavuga: kuvuza gukora, kuvuza inzogera.

1. Ibikorwa byo kutavuga
Hano hari ubwoko butatu bwibikorwa bikora: amashanyarazi, gutera, hamwe na ensapsuline.Uburemere bwuzuye bwa buri jambo rya dumbbells bugera kuri 35-40 kg.Inzogera ziraboneka muri kg 5, 3 kg, 1.5 kg na kg 1 zihariye, zishobora kuremerwa kubuntu.Impera zombi zumwanya wa dumbbell zashyizwe hamwe na clips, byoroshye kandi bifatika gukoresha, ariko kandi bifite umutekano kandi byizewe.Amashanyarazi atagaragara asa neza, imyitozo.

2. Utumenyetso twiza
Hariho ubwoko bubiri bwa dumbbells zihamye: amashanyarazi no gusiga irangi.Ihinduranya urutoki n'imipira ibiri y'icyuma hamwe, uburemere rero burakemutse.Kuri ubu hari ubwoko 10 bwa dumbbells ya 40 kg, 35 kg, 30 kg, 25 kg, 20 kg, 15 kg, 10 kg, 7 kg, 5 kg na 3 kg.Bitewe nuburemere butajegajega bwa dibbells, mugihe uburemere bwiyongereye mumbaraga mugihe runaka, bizumva byoroheje cyane kandi bigomba gusimburwa nubunini bunini butavuga;ariko niba uguze ibiragi byose byuburemere butandukanye, bizafata umwanya munini, ntabwo rero ari byinshi.Birakwiye gukoreshwa mumuryango.

3. Inzogera
Inzogera ikozwe mugukubita umupira wo kwinezeza kumpande zombi zifatizo (hamwe no guhinduranya), kandi buriwese ufite ibiro 0.5 kugeza 1.5.Umupira wo kwinezeza ubyinira hamwe nijwi rya feza rimeze nkijwi, ryumvikana cyane ugutwi kandi rishobora kongera inyungu zumwitozo.Nibyiza kuyikoresha kugirango ukomeze imitsi no guta ibinure no guta ibiro.Inzogera ikoreshwa muburyo bwo kubyina disiki ya fitness, ifata imwe mukiganza kugirango yongere imbaraga nikirere.