Imyitozo y'imitsi

Hitamo udupira tw’ibiro bikwiye hanyuma ugure seti niba bishoboka. Ni byiza kugura udupira tw’ibiro bitandukanye kuko ushobora guhora wihatira mu gihe cy’imyitozo ngororamubiri.

Uruvange rw'ibiro bisanzwe ni ugugura dumbbells ebyiri zifite ibiro 2.5, ebyiri zifite ibiro 5 n'ebyiri zifite ibiro 7.5. Kugira ngo urebe niba uruvange rw'udupira rukubereye, fata uruvange rworoheje hanyuma ugerageze. Zamura hanyuma umanure inshuro 10. Niba wumva unaniwe kandi utekereza ko udashoboye guterura inshuro zirenga 10, uruvange rurakuremereye cyane kuri wewe. Imyitozo ikorwa hakurikijwe uko umeze kandi hakurikijwe intego zawe z'imyitozo, byaba ari ukugira ngo wongere imbaraga z'umubiri, imitsi, kwihangana kw'imitsi cyangwa kongera imikorere ya siporo kugira ngo wongere cyangwa ugabanye umubare w'inshuro n'amaseti, kandi hamwe n'uburemere bukwiye n'inshuro ni bwo buryo bwiza bwo gukora imyitozo.

Mu gihe wubaka imitsi, tangira ukoresheje imitsi minini nko mu gituza, mu mugongo, imbere mu bibero (quadriceps), inyuma mu bibero (hamstrings), mu mitsi yo mu nda (glutes), no mu bitugu (deltoids). Hanyuma wibande ku mitsi mito, nka biceps, triceps, calves, na abs.
Kora icyiciro gikurikira ako kanya nyuma yo gukora icyiciro kimwe cy'imyitozo, udatuje hagati.
Tangira n'imyitozo imwe hanyuma wongere buhoro buhoro kugeza ku maseti 3. Buri seti y'ibikorwa ishobora kongeramo uburemere runaka.

Ushobora kwinjira ku rubuga rwacu kugira ngo uhitemo umusaruro w'imyitozo ukubereye, ibicuruzwa bya siporo ni byo bicuruzwa byacu by'ingenzi, twiteze ko uzahagera.