Kugurisha Bishyushye 4 ”Gym Umukandara Wimyitozo ngororamubiri Auto Auto Lock Neoprene Bleting Blet for Power Workout

Guhitamo umukandara wo guterura ibiro ni ngombwa kandi bigira uruhare runini mumahugurwa akora neza no kurinda umubiri.

Ubwa mbere, ikoreshwa mumyitozo iremereye yimyubakire. Imyitwarire yimiterere yerekeza kubikorwa aho urutirigongo ruhangayikishijwe cyane kandi bigaterwa nigitutu kigaragara cyangwa imbaraga zogosha, nka squats, deadlifts, sprint, nibindi.

Byongeye kandi, imizigo iremereye akenshi isobanura hejuru ya 80% cyangwa 85% yimitwaro ya 1RM isaba cyane cyane uruti rwumugongo ruhamye kandi rukomeye hamwe no kwita kubikoresho. Birashobora kugaragara ko nta mukandara kuva itangira kugeza irangiye. Kubireba kimwe, amatsinda mato mato, cyangwa ingendo zidafite uburemere bwumugongo (urugero, kunama, gukurura, kwikuramo tricep), umukandara ntusabwa. Icya kabiri, ubugari bwumukandara ntabwo bugari bushoboka. Ubugari bw'ikibuno ni bugari cyane (burenze 15cm), bizagabanya umuvuduko wumubiri kandi bigire ingaruka mbi kumiterere isanzwe ya physiologique, mugihe cyose ubugari bushobora kurinda ibice byingenzi byinyuma yinyuma. Imikandara imwe ku isoko ifite umusego hagati kugirango ushimangire inkunga yo mu kibuno. Muri ubu buryo, ubugari buringaniye (12-15cm) hamwe nigitambara giciriritse birashobora kurinda neza inyuma yinyuma.