Ubu abantu benshi muri siporo bahitamo guterura imipira mugihe bakora imyitozo, kandi twese tuzi ko ari ngombwa kwambara imikandara yabigize umwuga mugihe imyitozoguterura ibiremereye. Reka tuvuge uburyo bwo guhitamo umukandara w'uburemere. Mugari umukandara wibiro, nibyiza?
Guhitamo umukandara wo guterura ibiro ni ngombwa cyane kandi bigira uruhare runini mumahugurwa akora neza no kurinda umubiri.
Ubwa mbere, ikoreshwa mumyitozo yuburyo ifite imitwaro iremereye. Imyitwarire yimiterere yerekeza kumyitozo aho urutirigongo ruhangayikishijwe cyane kandi rukagira igitutu gikomeye cyangwa imbaraga zogosha, nka squats, deadlifts, sprint, nibindi. Byongeye kandi, imizigo iremereye akenshi isobanura imitwaro irenze 80% cyangwa 85% ya 1RM isaba cyane bihamye kandi bihamye umubiri-umugongo no kwita kubikoresho. Birashobora kugaragara ko nta mukandara kuva itangira kugeza irangiye. Kubwimyanya imwe, mato-matsinda-matsinda, cyangwa imyitozo idafite uburemere bwumugongo (urugero, yunamye, pulldowns, imashini ya triceps), umukandara ntusabwa.
Icya kabiri, uko umukandara wagutse, nibyiza. Ubugari bw'ikibuno ni bugari cyane (burenze 15cm), bizagabanya ibikorwa byumubiri, bigira ingaruka mbi kumubiri usanzwe wunamye, mugihe cyose ubugari bushobora kurinda ibice byingenzi byinyuma yinyuma. Imikandara imwe kumasoko yashyizwe hagati kugirango itange inkunga nyinshi mukibuno. Muri ubu buryo, ubugari buringaniye (12-15cm) hamwe nigitambara giciriritse birashobora kurinda neza ikibuno cyo hepfo.
Ningomba kwambara umukandara kugirango nterure ibiro?
Muri siporo, dukunze kubona abantu bamwe bambayeumukandara w'uburemeremugihe cy'amahugurwa. Ikoreshwa ni iki? Impamvu ituma umukandara ukoreshwa nuko ukuboko gukomeretsa niba kuremereye. Ihame ryibanze ningirakamaro cyane mumahugurwa yuburemere. Gusa hamwe nimbaraga zihagije kandi zikomeye, tuzarushaho gukomera mumahugurwa, kandi mugihe kimwe, ntituzakomereka byoroshye! Koresha igitutu kugirango ushimangire agace kacu kambere, utezimbere umutekano wibanze, ugabanye umuvuduko kuri disikuru ihuza umubiri, urinde urutirigongo kandi wirinde gukomeretsa.
Kosora igihagararo cyawe - Imyitozo isanzwe mukuzamura ibiro nuburyo bwiza bwo kwirinda ibikomere.
Komeza urutirigongo rwawe igihe cyose, haba gukora imyitozo cyangwa gushyira ibikoresho hasi, kandi wibande ku gukoresha imitsi yamaguru yawe aho gukoresha imitsi yinyuma.
Irinde kuba wenyine mugihe cy'amahugurwa. Iyo uteruye ibiro, nibyiza kugira umuntu nawe.
Menya neza ko wambaye imyenda ikurura ubushuhe kandi itabangamira imyitozo yawe. Inkweto zigomba gufata neza kugirango ibirenge byawe bishobore gukora hasi kandi bikomeze umubiri wawe mugihe cy'imyitozo.
Igihe cyo kohereza: Gicurasi-16-2023