Iyo abazungu benshi ba fitness binjiye muri siporo kunshuro yambere bakareba aho imyitozo ngororamubiri aho indi mitsi ibira ibyuya, nabo bashishikajwe no kugerageza, ariko ntibazi gutangira.
Mubyukuri, ntabwo fitness yera gusa, ahubwo nabashoferi benshi bashaje bakunze gusohoka muri siporo;Ntabwo byanze bikunze izina ibikoresho akoresha.
Reka rero twige amazina nikoreshwa ryibikoresho bisanzwe mumikino ngororamubiri uyumunsi.
Kwiruka.Kwiruka birashobora gushimangira ubushobozi bwingenzi, gukora imyitozo ya quadriceps, triceps, guhuza amavi, guhuza ibirenge, ligaments hamwe nitsinda rito ryimitsi, nibindi. Mbere ya byose, uhagarare kumukandara wiruka n'amaguru yawe imbere n'inyuma, ufashe gufata cyangwa usize gufata.Ntibikenewe kunesha umuyaga urwanya umuyaga uzanwa numwuka kuri podiyumu, kandi umukandara wiruka munsi yamaguru yawe ugenda usubira inyuma mu buryo bwikora, aho niho ukandagira imbaraga.Tangira kwiruka, kwiruka ibumoso n'iburyo mu minota 15 ~ 30 buri munsi, bishobora gukoresha karori 300 z'ingufu z'umubiri w'umuntu, kandi ugakora imyitozo inshuro 3 ~ 4 mu cyumweru kugirango ugere ku ntego yo kwinezeza no kugabanya ibiro.
Igihe cyo kohereza: Gicurasi-23-2022