Mwaramutse nshuti zanjye, iyi ni tony.

Uyu munsi reka tuganire kubikoresho byo hanze.

Hamwe niterambere ryihuse ryubuzima bwumujyi, duhangayikishijwe cyane nimiryango, kwiga, akazi nibindi.

Mubisanzwe rero twibagirwa kugumana umubiri wacu muburyo bwiza, ibyo biteye ubwoba cyane.Mu Bushinwa, hari imvugo ishaje ivuga ngoUmubiri numurwa mukuru wa revolution , yerekana akamaro ko kwinezeza.

Ntabwo kwinezeza gusa bishobora kukuzanira umubiri ukomeye kandi ufite ubuzima bwiza ariko kandi biguha kumva ko ushobora gukora icyo ushaka cyose.

Reka mbamenyeshe ibikoresho byo hanze byo hanze.

1.Umurongo utambitse

Imyitozo ikunze kugaragara kumurongo utambitse ni ugukurura.Gukurura birashobora kuvugwa ko ari ikizamini nyacyo cyimbaraga zo kwinezeza.Ntukore

reba abo basore bakomeye bashobora kubona ukuboko kwiza muri siporo.Birashoboka ko badashobora gukora igikurura, kereka.Reka tuganire kurwego rwimana

ingendo nko gukomera kwamaboko abiri, kugenda mu kirere, inda ikikije akabari, ikibuno kizengurutse akabari, no gukuramo ukuboko kumwe.Shimangira

gukora ibizunguruka bitambitse, urashobora gukoresha neza ikibuno, inda, ibitugu, amaboko nandi matsinda yimitsi.

Ingendo wimenyereza kumurongo utambitse ni ngirakamaro cyane mubuzima, nko gushyigikirwa amaboko abiri n'intoki imwe,

kurugero, irashobora gukoreshwa Kuzamuka mukibuno no munda byoroshye, nibindi.

2.Utubari tubangikanye

Usibye utubari dusanzwe tubangikanye dushobora kugaragara mumashuri cyangwa ahantu hanini ho gukinira hanze, mubaturage, urebye ibintu byumutekano hamwe n’ahantu, hashyizweho utubari tubiri tubangikanye.Imyitwarire ya parallel ibangikanye ni imwe nki ya horizontal.Hariho imyitozo myinshi ikungahaye cyane.Imyitozo ikunze kugaragara kumyitozo ya buri munsi ni ukuboko kwamaboko no kwaguka.Guhindura amaboko asanzwe no kwaguka cyane cyane bikoresha triceps n'imitsi ya deltoid, mugihe amaboko yintoki no kwaguka aribyo bikundwa na majoro ya pectoralis.Mubyongeyeho, ibice bibiri-bishyigikira swing, ibice bibiri-byimbere byizunguruka, gucamo ukuguru-kuguru, hamwe na parallel-bar yo mu Burusiya jerk byose ni ibintu bizwi cyane, ariko ugomba gukora uko ushoboye.

3.Imashini igoreka

Imashini zihinduranya ikibuno ni ibikoresho bisanzwe mubice byimyororokere yabaturage.Igikunze kugaragara cyane ni imashini yimpeta eshatu yimashini ihinduranya.Ibi bikoresho bisa nkumusaza gusa kugirango ufungure imitsi namagufwa.Kandi ikibuno, uzamure imbaraga nubworoherane bwimitsi yo mu kibuno, uburyo bwo gukoresha buroroshye cyane, kurwanywa biterwa no gutunganya umubiri wo hejuru ukoresheje amaboko yombi, kuburyo ingingo zo hepfo zizunguruka ibumoso niburyo.Iyo uhinduye ikibuno, umubiri wo hejuru ugomba kuba ugororotse, inda yo hepfo igomba kuba ifatanye bishoboka, kandi amaguru agomba kuba agororotse cyangwa yunamye gato.

4.Ugenda

Kandi nkibikoresho nkenerwa ahantu ho kwinanirira hanze, imashini zigenda nazo ntangarugero.Bikunze gukoreshwa ahantu hatuwe ni imashini ebyiri zigenda hamwe nimashini eshatu zo kugenda.Kenshi na kenshi, abasaza nabana bato bakoresha byinshi.Mubyukuri, ndabyumva rwose Nyuma yimikorere yacyo, uzasanga imashini igenda mubyukuri ari amahitamo meza mumahugurwa yibanze nko kumanika imbaho, guterura ikibuno no gukuramo inda, no kwiruka kumusozi.

5.Urubavu

Urubavu rw'urubavu muri rusange rufite urutugu rumwe n'ibitugu bibiri.Bisa n'utubari tutaringaniye, ni ibikoresho byuzuye byimyitozo ngororamubiri bishobora kongera imbaraga mu kibuno no munda, ubushobozi bwo kumanika ingingo zo hejuru, kandi birashobora no gukoresha uburyo bworoshye kandi bworoshye bwamaguru namaguru yo hejuru. Haracyari byinshi imyitozo ngororamubiri ku rubavu, nko kuzamuka ukoresheje amaboko, kumanika kwicara, gukanda amaguru, kumanika imigeri, kumanika amaguru, no ku rubavu, n'ibindi. Muri rusange birakwiriye ko urubyiruko rukoresha.

6.Urwego rwo hejuru

Inshuti zagize uruhare muri Spartan Warriors zikwiye kumenya ko hari urwego rwitwa Tarzan, arirwo gukoresha imbaraga zo guhindagura umubiri hamwe namaboko kugirango banyure mu nzitizi, kandi ibikoresho byurwego rwo hanze ni ihame rikoreshwa na Tarzan.Da's Orang Taishan ifite inkingi nini hamwe nintera yagutse yinkingi, bigatuma bigorana guhangana, mugihe urwego ari ibikoresho byimyitozo ngororamubiri bitoroshye.

Usibye gukora kumanika imbere ya "Tarzan ya Great Ape", ukoresheje urwego, urashobora kandi gukora gukurura, kumanika hejuru yibibuno, kumanika inda hamwe nizindi ngendo nkumurongo utambitse, nibyiza cyane mumyitozo y'intwaro, ibitugu, ikibuno n'inda n'izindi mbaraga.Ingaruka.

7.Taichi Spinner

Tai Chi spinner nayo ni ubwoko bwibikoresho bisanzwe byimyororokere mubaturage.Mubisanzwe, ni ibiziga bibiri-binini binini, mubyukuri ni uruziga rwa Tai Chi rufite ikiganza.Isiganwa rinini rishobora kongera imbaraga nubworoherane bwimitsi yigitugu yigitugu, bigahindura ubworoherane nubworoherane bwigitugu cyigitugu, kandi birakwiriye kubantu bafite ibitugu bikaze, bifasha mugukiza ihahamuka ryigitugu.Mugihe cyo gukoresha, gufata ikiganza cyiziga ukoresheje amaboko yombi ukagihinduranya ku isaha cyangwa ku isaha yo kugana icyarimwe ntibishobora gukoresha ubushobozi bwo gutekereza gusa ahubwo binatezimbere ubworoherane bwamaboko nibirenge, bikundwa cyane nabasaza.

8.Massage yo mu kibuno no mu mugongo

Mu bice bimwe na bimwe byo kwinezeza hanze, ugomba rimwe na rimwe kubona iyi vertical mass massager.Ntabwo ari ibikoresho byimyitozo ngororamubiri cyane kuko ni igikoresho cyo kuvura umubiri, gikoreshwa cyane cyane mu kugabanya umunaniro wo mu kibuno no mu mugongo.Mugihe ukoresheje massage yinyuma, ikibuno kigomba kuba hafi yinkingi ya massage, fata ukuboko kwamaboko yombi, gukurura inkingi ya massage hejuru no hepfo cyangwa kwimura umubiri ibumoso na right.

9.Kurambura ingingo

Hariho kandi igikoresho gifite imikono ibiri kuruhande no kumurongo cyangwa guhuza uruziga rushobora gukururwa ibumoso niburyo.Yitwa traktori yo hejuru cyangwa imyanya ibiri yo gukurura kuringaniza.Ikoresha cyane imbaraga zayo kugirango irwane kugirango iteze imbere ibitugu.Ku bakora imyitozo ngororamubiri muri rusange, ikoresha cyane cyane imitsi yigitugu, ukuboko, ukuboko nibindi bice, byongera ubworoherane bwimitsi n'imitsi ikikije urutugu, kandi bigira ingaruka nziza zo gukira kumikorere idahwitse hamwe nibikomere bishaje, bikwiranye abarwayi na bagenzi bawe bageze mu zabukuru..Ariko urashobora kandi guhangana nubuhanga bugoye, nko gukurura ukuguru kugororotse cyangwa kumanika imigeri ukoresheje uburinganire bwawe kumpande zombi.

10.Imashini ya Elliptique

Ikintu kinini kiranga imashini ya elliptique nuko ntahantu ho kwibanda ku ivi iyo umubiri wumuntu uyikoresheje imyitozo.Gukoresha imyitozo ya elliptique ntishobora gukumira gusa, kugabanya no kugabanya inkondo y'umura ya spondylose, urutugu rwakonje ndetse no kubabara umugongo wo hejuru, ariko kandi wirinde imbaraga zatewe no kwiruka, kurinda neza ingingo, bityo bikagira umutekano mwiza.Imashini ya elliptique irashobora gukora imyitozo ngororamubiri kandi igatera imbaraga zo kugenzura imitsi ya sciatic, ikongerera kwihangana n'imbaraga z'imitsi yo mu kibuno, kandi igatera ikibuno, ikibero, ikibuno cyo mu nda ndetse n'inda yo hepfo kugira ngo igere ku ngaruka zo gutaka umubiri.

Nshuti yanjye, Kugirango ubeho ubuzima buzira umuze kandi wishimye, ntukibagirwe gukora nubwo waba uhuze mugukora ikintu cyingenzi, kuko ntakintu nakimwe kirenze ubuzima bwawe.

Ibi nibice byibicuruzwa byacu, niba ukeneye amakuru menshi, nyamuneka twohereze ubutumwa nibibazo.

Gutegereza amakuru yawe meza!