Abagore benshi barashaka gukora imyitozo ngororane, ariko ntibazateranira muburyo ubwo aribwo bwose hamwe numwuka cyangwa ntibazabona umwanya wo kujya muri salle. Mubyukuri, hari imyitozo itari mike yoroshye izafasha kubungabunga umubiri wabo muburyo no murugo.
1. Squats
Ni ngombwa kwibuka ako kanya - ugomba kurya hamwe nuburemere bwinyongera, kandi ubikore n'amaguru akwirakwira. Ugomba gufata ibiragi, ubishyire mumubiri munsi yijosi, hanyuma wicare, utanga ko wicaye ku ntebe. Hejuru yinkokora, ivi igomba gukoraho. Squat - "Umwami" w'imyitozo yose, cyane cyane ayo yagenewe amaguru n'ahantu h'ibibuno, kuko hamwe na hamwe n'imitsi hafi ya byose y'umubiri wo hasi.2. Amaduka
Umucyo urasa nkigituba, kandi imitsi imwe irabigiramo uruhare. Ariko iyi ni imyitozo ku kuguru kumwe, ntabwo ari kuri bombi. Nibyiza gukora intambwe ibaho hamwe no kwimura ibiro byawe byose kuri aya maguru, nyuma igaruka guhagarara.
3. HINGE
Imyitozo ikurikira igamije iterambere ryimikorere yingingo zishingiye ku cyerekezo, kandi urashobora kandi gukoresha ibiragi. Amaguru muri "hinge" agomba gukomeza kugari w'ikibuno, mugihe yegamiye imbere, afata umubiri ugereranije n'ubutaka, kandi amaboko arangirira ku mavi. Gukora imyitozo, birakenewe kugerageza guhindura ibyuma, nkuko bizashimangira inyuma yose, kimwe n'imitsi ya biceps.4. Tanya-gukurura
Iyi myitozo yigana gusunika. Ugomba kubeshya inyuma, ufashe ibiragi neza mu gituza. Nyuma yibyo, tutana amaboko hamwe na dumbbells kumpande kugirango barere hamwe na triceps ugereranije nubutaka. Nuburyo bwiza bwimyitozo ngororamubiri yumubiri wo hejuru, harimo amabere, ibitugu na Triceps.
5. Gutwara
Birashoboka ko imyitozo yoroshye, ariko ni ingirakamaro cyane, nubwo abantu benshi birengagiza. Ibintu byose biroroshye - ugomba gufata uburemere mukiganza kimwe, hanyuma ufate intambwe 15-20, hanyuma usubire inyuma ukore kimwe, uhindure uburemere mu rindi kundi. Ifasha mugushimangira umugongo, kandi ifasha muguhuza.
Iyi myitozo yose irashobora gukorwa hamwe nuburemere bunini cyangwa buke, kimwe no gufata umubare na pace ya yegeranye, ukurikije imyaka yabo ningufu zabo.