Fitness Tuganirre

Sport z’ikibuno

28/06/2018

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Mwiriwe, hashize iminsi bivugwa ngo hari abakobwa bakora sports z’ikibuno cyikiyongera cyikaba kinini. Bamwe bakaba bahakana ko zidakora abandi bakabyemeza. Nyamara ark zirakora, gusa hari ukuntu wazikora nabi ntibikugirire akamaro kagaragara, cg ahubwo aho kwiyongera bikagabanyuka. Ku bantu baba bibaza ngo izo sports ni izihe, izwi cyane ni squats ark siyo yonyine, habaho amoko menshi. Nkuko sports z’amaboko zitandukana ninako iza butt zitandukana.

Uyu munsi nkaba nshaka kuvuga ku kintu cyo gukoresha ibiro muri izo sports, ibyo abenshi bita guterura. Abakobwa benshi bakaba babitinya kubera akenshi bizwi ku bahungu, ukaba wagira ubwoba ko nuterura uzazana amaboko nk’ayabasore. Mbamare impungenge iyo ukoresheje weights zigufasha kongera ahantu uri kuzikoresha, nukuvugako nk’umusore wateruye amaboko gusa, niyo yiyongera yonyine. Yaterura amaboko n’agatuza bikaza byombi, ku mukobwa rero ushaka gukora ikibuno cye cyikaba kinini kurushaho;nugukoresha weights muri sports ziri specific kuri butt. Impamvu mbivuga nuko hari igihe ujya gym ukavuga urashako bagukoresha bakagukoresha ama pulley n’ama bicep curls, mbese ibintu bitari iby’abakobwa pee(cyeretse uziko uzikeneye) inama nukumenya sports ugiye gukora atari ugukora izibonetse zose.

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Mu byukuri izi sports wazikorera mu rugo utarinze ujya gym ngo uterure. Ark iyo ukoresheje some sort of resistance niho ubona ibyo wakoreye koko. Urebye kuri youtube video za butt workout (twibande ku za gym uyu munsi) ikibazo akenshi uhura nacyo nuko hari ibyuma bakoreraho uzi neza ko gym ujyamo kitabamo. Gusa habaho izo wakora zitagusaba machines, wakoresha dumbbells. Mu buryo bwo kuborohereza kuzibona no kuzumva ndabaha link ya video y’umukobwa uzikora. Workout yose akoresha dumbbells gusa nta machine nimwe. Icyiza cyabyo nuko ushobora no kuzigura ukajya wikorera mu rugo utihaye rubanda ngo uri gushaka kongera ikibuno.

Ku bifuza kureba video ye ngo unarebe uko abikora ube yenda wamwigana, click the link below.

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 Video ya youtube

Kubaha a bit of information about the whole thing

Akora supersets 3, superset ni igihe ukora ubwoko bubiri bwa sports uzikurikiranyije nta kuruhuka ukaruhuka uzirangije zombi. Ubundi hari ukuntu ukora exercise imwe ugakora nka 12 reps(repetitions) warangiza ukaruhuka gato ukongera ugakora izindi nshuro 12 gutyo gutyo. So aho mugenda mubona handitse ngo 4 X 12 nukuvuga iyo exercise ayikora inshuro 12 akaruhuka yarangiza akongera kugeza byose hamwe akoze 48. Kuberako ari supersets rero, akora exercise ya mbere reps zayo agahita akurikizaho iya kabiri ataruhutse yazirangiza akabona kuruhukira rimwe.

Supersets akora ni izi zukurikira

Superset ya mbere:

  • Goblet squats 4 X 12
  • Stiff legged deadlifts 4 X 12

Superset ya kabiri:

  • Curtsy lunges 4 X 10 buri kaguru(mbese reps 20 byose hamwe)
  • Jump squats 4 X20

Superset ya nyuma:

  • Weighted donkey kicks 4 X 12
  • Glute bridge 4 X 12

Nongere nsobanure superset neza, dufate nk’urugero rw’iyambere. Nukuvugako ukora goblet squats 12 ugahita ukurikizaho stiff legged deadlifts 12 hagati nta karuhuko ufashe. Wamara kuzirangiza zombi ukabona kuruhuka ubundi ukabisubiramo izindi nshuro eshatu.

Ku bantu bagitangira sports batazimenyereye ukaba ubona izo nshuro zose utazishobora, biremewe kugabanya. Wagabanya umubare wa reps ( inshuro mbese ukora exercise imwe) ukayivana kuri 12 ugashyira nko kuri 8. Cg ukagabaya sets zikaba 3, biranashoboka gukoresha ibiro bicye biri bugukorere ark ntibikuvune birenze ibyangombwa. Icyo mene izi videos ziba zibereyeho nukukwereka ibyo yabonye bikora nawe washaka kubikora ukabikora uko wowe bigufasha.

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Ibintu bya sports ni byinshi kdi byose byiza, ndabararitse be on the look out kuri article ya sports z’ikibuno wakorera mu rugo hamwe nizinda. Zombi nzazishyiraho, ese niyihe mushakako mbanza?

Dushyiraho new blog posts buri wa kane n’uwa gatandatu.

Iyi workout nukuri uyigerageze (with weights) niba wanapinze ujye uvuga ngo narabikoze sinagira icyo numva. Ark abenshi nabazabyumva bikora, uba neza ubyumva ko ikibuno kiri gukora hhh.

 

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