Imyitozo yimbaraga ziturika: barbell slice squat gusimbuka!

Guturika nikintu cyingenzi cyimikino ngororamubiri.Basketball, umupira wamaguru, rugby hamwe nabaterura ibiremereye bose bazwiho guturika gukomeye.

Mubyukuri, ntabwo ari abakinnyi gusa, ahubwo nabakunda imyitozo ngororamubiri basanzwe bakeneye imbaraga ziturika!

Imyitozo yimbaraga ziturika zirashobora kunoza ibyiyumvo bya sisitemu yimitsi, kongera abakozi ba moteri, no guhuza neza imikorere yimitsi.

Mugihe gito, imyitozo yingufu ziturika zikora siporo ndende kugirango yinjize imitsi myinshi mumyitozo.Ibi bivuze ko ushobora guterura ibiro byinshi no kongera imitsi myinshi.

Mugihe kirekire, gukangura sisitemu yimitsi kugirango ibone moteri nziza nyuma yo kwinjiza abakozi.Uzarushaho kuzigama imirimo.Iyo sisitemu ya nervice yawe ityaye, imbaraga zawe, imbaraga ziturika n'imitsi bizatera imbere!

Uyu munsi, ndashaka kumenyekanisha ibikorwa byiza cyane biturika byamahugurwa: barbell slice squat gusimbuka.

Nkuko bigaragara ku gishushanyo: fata agace ka barbell ukoresheje amaboko yombi hanyuma ukore gusimbuka!

Iki nigikorwa cyiza cyane: ugereranije nigitugu anti barbell, imyitozo yingufu ziturika zo guterura ibiremereye byoroshye kwiga.Abakinnyi benshi ba ruhago na basketball mumahanga bakoresha iki gikorwa mugutoza imbaraga ziturika

Ariko, mbere yimyitozo yimbaraga ziturika, ugomba kuba ufite imbaraga zimitsi nubuhanga bwo guswera, kimwe nubuhanga bwibanze bwo gusimbuka!

Ibikurikira nuburyo bwibikorwa:

1. igihagararo cyo gutangira ni igihagararo gihagaze: ihagarare n'amaguru yawe yatandukanijwe n'ubugari bw'ibitugu byawe, fata umurongo kuruhande rwawe, komeza urutirigongo ruhamye kandi rutabogamye, kandi ukomeze umutiba wawe!

2. Noneho gahoro gahoro gahoro ikibuno n'amavi kugirango ucuramye kugeza kuri 1/2 cyumwanya wo guswera, kugirango umubiri wawe wose wuzuye impagarara

3. Noneho, binyuze mumbaraga za elastique zishobora kubikwa mumitsi yabanje kurambura, tangira kwikubita hasi no gusimbuka vuba (ukoresheje kurambura kurambuye, ingingo eshatu zirambuye hejuru icyarimwe, hanyuma ucike hasi nka roketi izamuka kugirango irangire guhaguruka)

4. Mumwanya wanyuma, manuka vuba kandi uhindure igitutu mumwanya wa squat kugirango usubire kumwanya wo gutangira!

Kwirinda ibikorwa:

1. Bikwiye kuba byoroshye kandi bituje mugihe bigwa, byerekana ko dukoresha cyane imitsi kugirango dukureho umuvuduko, aho kuba ligaments hamwe ningingo zifatika zifatika kugirango twihangane igitutu!Birasabwa ko inkweto yimbere yikirenge igomba kubanza kugwa hasi hanyuma ikimukira ku gatsinsino.Iyi myanya ifasha gusunika, gukurura no kurekura igitutu!

2. Ntugapfukame imbere.Komeza amavi yawe mucyerekezo kimwe n'amano yawe!

3. Ntusimbukire hejuru cyane, burigihe ukomeze urutirigongo ruhamye kandi rutabogamye, kandi ntukunamye cyangwa kurambura!

Inama yanyuma: Iyi ni intambwe ikomeye.Kubantu bafite umusingi wamahugurwa, birasabwa cyane kubishyira muri gahunda yimyitozo kugirango bigufashe guteza imbere imbaraga ziturika nimbaraga zimitsi!