Umurongo wa barbell wo hejuru ni imyitozo ikomeye kumitsi ya latissimus dorsi, yibanda cyane kubyimbye byimitsi ya latissimus dorsi no gukora igice cyo hepfo cyimitsi ya latissimus dorsi.Mugihe ukora imipira ya barbell, ugomba kunama kumpande runaka kugirango ugire imyitozo myiza, ariko kubantu bafite ikibazo cyo kutagira uruti rwumugongo cyangwa ibikomere byo mu rukenyerero, kugorora hejuru ya barbell ni inzira igoye kurangiza.
Niba ufite ikibazo cyuruti rwumugongo, nibyiza kudakora hejuru yumukino wa barbell, cyane cyane niba ufite ikibazo gikomeye cyumugongo.Niba ufite ububabare buke mumitsi yo mu gihimba, uzakenera guhindura amakuru arambuye yimodoka cyangwa ukoreshe intebe ihanamye kugirango urangize urugendo mugihe ukora uru rugendo.
Mbere ya byose, ndashaka kumenyekanisha impamvu wumva ububabare bwumugongo mugihe ukora kunama hejuru ya barbell.
1. Ikibuno ntigororotse.Umurongo wo hejuru wa barbell usaba inyuma yinyuma kugirango igororoke rwose kandi igume ihagaze.Iyo umugongo wo hasi utagororotse cyangwa ugenda cyane, uruti rwumugongo rushyirwa munsi yumuvuduko mwinshi, bishobora gutera ububabare bwumugongo mugihe runaka.
Uruti rw'umugongo ntirugororotse, cyane cyane imyitozo ititaye ku gihagararo cy'umubiri, igice cy'imbere cy'imbere cy'imyitozo ngororamubiri mu myitozo ya barbell bakunze ni ukubera ko nta guhinduka ku gihe ku mfuruka ya pelvic, bikaviramo gukora urutoki. umugongo urenze imbere, bizanagutera kubabara umugongo.
2. Kora barbell mu mwanya muto uri kure cyane yamaguru, bikaviramo uruti rwumugongo kwihanganira umuvuduko mwinshi.Mugihe cyo hasi iyo amaboko nubutaka ahanini ari perpendicular, intera iri hagati yigitereko numubiri nu mfuruka yegamiye ifitanye isano rya bugufi nu mpande zegeranye, uko inguni nini yegeranye, igituba kiri kure yamaguru.Nyamara, bamwe mu bakora imyitozo ngororamubiri kugira ngo bakurikirane ibikorwa byinshi, mu nguni yegamiye ntabwo ari nini cyane na bo bazakora nkana nkana kuva ku maguru, bikaviramo umuvuduko mwinshi ku ruti rw'umugongo, ibyo bikaba biganisha ku kubabara umugongo.
3. Uburemere bwa barbell ni bunini cyane, burenze ubushobozi bwumugongo.Mugihe cyimikorere isanzwe hamwe no kumva imbaraga zimitsi, nini uburemere, ningaruka zo gukora imyitozo.Abantu benshi murwego rwo kunoza ingaruka zimyitozo ngororamubiri, gukurikirana ibiro, birengagije igipimo cyimikorere nimbaraga zimitsi.Uburemere bwa barbell iyo koga burenze ubushobozi bwumugongo n imitsi, bizatera ububabare bwigihe.
Usibye uburemere bwinshi mugihe ukora, ubukana nigihe cyimyitozo ngororamubiri birashobora no gutera ububabare mumugongo wo hepfo.
Hano hari uburyo bwihariye bwo gukora imyitozo.
1. Kora urwego rwo kugenda.Umugongo wo hasi ugororotse ugomba kwitondera umwanya ugereranije nu rugongo rwumugongo nigitereko, uruhande rwerekeje mu ndorerwamo kugirango urebe inyuma yinyuma yabo igororotse, urashobora kandi gushakisha abakora imyitozo babimenyereye imbere no kuruhande kugirango barebe ko umugongo wabo wo hasi ugororotse.
2. Hindura inguni yo kunama.Abitangira barashobora kunama dogere 30-45, abakora imyitozo ngororamubiri bamanuka kuri dogere 45-60, abakora imyitozo ngororamubiri barashobora gukoresha inguni nini yo kunama, nka dogere 90.Kubabara umugongo wo hasi cyangwa kutamererwa neza birashobora kuba byiza kuzamura umubiri kugirango ugabanye umuvuduko wumugongo wo hasi.
3. Zana akabari hafi yumubiri bishoboka kugirango ugabanye umuvuduko winyuma.Nubwo intera iri hagati yigituba namaguru kumwanya wo hasi ifitanye isano nu mfuruka yo kwibiza, mugihe habaye kutoroherwa cyangwa ububabare, kugabanya neza intera iri hagati yigitereko namaguru birashobora kugabanya cyane ububabare bwumugongo no kutamererwa neza.Nubwo abantu bamwe bemeza ko kwiyongera gukwiye kwintera iri hagati yigituba n'amaguru kumwanya muto bishobora kongera imikorere yimyitozo ngororamubiri, ariko intego yo kongera intera igomba kuba igipimo cyimikorere, ikibuno gishobora kwihanganira uyu muvuduko, kandi kugenda birasanzwe, kandi kumva imbaraga zimitsi biragaragara.Bitabaye ibyo, bizakurura gusa ibikomere kubakora imyitozo.
4. Kugabanya neza uburemere bwa barbell cyangwa gusimbuza ibikorwa.Mubisanzwe gabanya uburemere bwibikoresho bizagabanya ingaruka zimyitozo ngororamubiri, ariko kubibuno byabaye ububabare cyangwa kutoroherwa nuwakora imyitozo, kugabanya uburemere bwibikoresho nuburyo bwanyuma.
Guhindura ingendo ninzira nziza yo kugenda.Umurongo wa barbell nigikorwa cyo kwagura inkokora, kandi ingendo zisa zirimo umurongo wicaye, nibindi. Umurongo wa T-bar urasa numurongo wa barbell, kandi ntabwo usimbuye umurongo wa barbell kubantu bafite ububabare buke bwumugongo cyangwa batamerewe neza.
5. Koresha intebe igana hejuru kugirango ufashe umurongo wa barbell.Ariko, intebe ihanamye izagabanya inkorora kandi igabanye ingaruka zimyitozo.Muri iki gihe, urashobora kandi gukoresha ibiragi aho gukoresha inzogera.
6. Imyitozo ngororamubiri irambura neza imitsi yo mu gihimba kandi ikazunguza uruti rw'umugongo mbere yo gukora imyitozo kugirango wirinde gukomera gukabije kw'imitsi yo mu gihimba.Kora akazi keza ko gushyushya ibikoresho mugihe imyitozo.Urashobora gukoresha uburemere buke kugirango ukore urutonde rwumukino wa barbell nkigikorwa cyo gushyushya, hanyuma utangire gukora kumugaragaro.
Igihe cyo kohereza: Kanama-19-2023