Kurwanya Ibinure byawe hamwe niyi myitozo ya Dumbbell

Urubuga rwa interineti rwa WebMD ruvuga ko ibinure byo mu mubiri bifite imirimo myinshi, iyambere ikaba kure kandi ikarekura ingufu.Kutagira ibihagije cyangwa gupakira ibinure byinshi mumubiri birashobora guteza ingaruka zikomeye kubuzima.Kurugero, ibinure bya visceral - ibinure biri imbere munda yawe - bifitanye isano na asima, guta umutwe, indwara z'umutima, na kanseri.Ndetse birenzeho ntabwo ari inkuru nziza?Ibinure bya Visceral byiyongera uko ugenda ukura kandi biragoye kuvaho.Ugh.Ariko ukurikije ingeso nziza zubuzima bwiza, urashobora gukuraho ibinure byawe hanyuma umubiri wawe ukamera.Turi hano gufasha!

Fata urutonde rwibintu bitavuga, kuko dufite imyitozo yanyuma yo kurwanya ibinure byawe kandi urebe neza ko uza gutsinda.Inzira nziza yo gusunika umubiri wawe gukora cyane no gutwika amavuta hirya no hino nukora urukurikirane rwimyitozo ngororamubiri inyuma mukuzunguruka, tuzakunyura hepfo.Kugirango ibintu bishoboke kandi byiza, urashobora kubikora ukoresheje urutonde gusa.

Niba ushaka gutakaza ibinure hamwe ninda yinda neza, noneho gerageza uyu muzunguruko wa dumbbell gerageza.Kora ibice bitatu byimyitozo ikurikira inyuma.

1. Ibikinisho bya Dumbbell

umugore ukora ibituba
Fata ikiragi muri buri kiganza kugirango uceceke.Hagarara muremure, kandi urebe neza ko ibirenge byawe byashyizwe hanze gato yigitugu cyawe.Ibikurikira, subiza ikibuno cyawe inyuma, hanyuma umanure umubiri wawe muri squat, byose mugihe ukomeje ingirakamaro.Umaze kugera kumwanya ukwiye, ibiragi bigomba kuba munsi yumushumi wawe.Noneho, komeza unyuze hejuru kugeza igihe uzasubira mumwanya wo gutangira.Kora amaseti atatu ya 10 rep.
BIFITANYE ISANO: Imyitozo 5 Yibibaho Byiza Gutakaza Inch 5 Zibinure Byinda, Umutoza Yerekana

2. Yunamye hejuru ya Dumbbell

Kwunama-hejuru ya dumbbell imyitozo
Uyu mwitozo ufite guhera kubirenge byawe bitugu-ubugari intera itandukanye.Hisha ikibuno cyawe inyuma, hanyuma uhetamye umubiri wawe kugirango ugere kuri dogere 45.Koresha imitsi yawe yibanze mugihe utondekanya utujwi tujya mu kibuno, ukanyunyuza imitsi kugirango urangize icyerekezo.Komeza rwose amaboko yawe mbere yo gukora rep ikurikira.Kora amaseti atatu ya 10 rep.
BIFITANYE ISANO: Imyitozo 5 yambere yo kugabanya ibinure byinda yinda nziza, nkuko Umutoza abivuga

Ukuboko kumwe-Dumbbell Kunyaza

imyitozo yo gufata dumbbell kugirango ikureho ibinure
Shyira ibirenge byawe intera y'urutugu rwawe, hanyuma ushire ikiragi hasi hagati yabo.Wicare hasi kugirango ufate ikiragi ukoresheje ukuboko kumwe, byose mugihe igituza cyawe kirekire.Noneho, guturika hejuru hamwe nuburemere usunika mumatako kandi ukagira imbaraga mumaguru.Kurura inkokora yawe hejuru hejuru yawe.Iyo bimaze kugera mumaso, kanda uburemere hejuru, ubifungire hejuru yumutwe wawe.Noneho, manura uburemere bugenzurwa hasi, ukore reps zose zabigenewe mbere yo guhinduranya ukundi kuboko.Uzuza ibice bitatu bya munani rep kuri buri kuboko.

Ikirenge Cyimbere Cyashyizwe hejuru Igice

icyiciro cya fitness hamwe na dibbells
Icya nyuma ariko ntabwo ari gito, dufite ikirenge cyimbere hejuru yacitsemo ibice.Shira ukuguru kwawe gukora kumurongo wintambwe cyangwa hejuru hejuru.Hasi mumacakubiri kugeza igihe ivi ryinyuma ryanyu rikoze hasi.Shaka kurambura neza mu kibuno cy'ukuguru k'inyuma, hanyuma usunike mu gatsinsino k'imbere kugirango uzamuke hejuru.Kora amaseti atatu ya 10 rep kuri buri kuguru.