Hitamo ibiragi byuburemere bukwiye hanyuma ugure seti niba ubishoboye.Nibyiza kugura dumbbells zipima uburemere butandukanye kuko ushobora guhora wikemurira ibibazo mugihe cyimyitozo.
Uburemere busanzwe bwo guhuza ni ukugura ibiro 2,5 kg, bibiri 5 5 na dibbell ebyiri 7.5.Kugerageza niba dumbbell ikomatanya igukorera, fata urumuri rworoshye hanyuma ugerageze.Kuzamura no kumanura inshuro 10.Niba wumva unaniwe kandi ntutekereze ko ushobora guterura inshuro zirenga 10, guhuza birakuremereye cyane.Imyitozo yimyitozo ihindurwa ukurikije uko umeze kandi ukurikije intego zawe zamahugurwa, niba ari ukongera imyitozo ngororamubiri, ubwinshi bwimitsi, kwihanganira imitsi cyangwa kongera imikorere ya siporo kugirango wongere cyangwa ugabanye inshuro nisegonda, hamwe nuburemere bukwiye ninshuro inshuro ninzira nziza yo kwitoza.
Mugihe wubaka imitsi, tangira hamwe nitsinda rinini ryimitsi nkigituza, inyuma, imbere yibibero (quadriceps), inyuma yibibero (hamstrings), glute (glute), nibitugu (deltoide).Noneho wibande kumitsi mito, nka biceps, triceps, inyana, na abs.
Kora ubutaha ako kanya nyuma yo gukora umurongo umwe wimikorere, utaruhuka hagati.
Tangira hamwe numwitozo umwe hanyuma wongere buhoro buhoro kugeza kumaseti 3.Buri cyiciro cyimuka gishobora kongeramo uburemere runaka.
Urashobora kwinjira kurubuga rwacu kugirango uhitemo ibicuruzwa byamahugurwa bikwiranye, ibicuruzwa bya siporo nibicuruzwa byacu byingenzi, utegereze ukuza kwawe
Igihe cyo kohereza: Kanama-25-2023