Ubushize twarebye umukobwa ukora sports zikibuno (kandi zirakora) niba utarasoma iyi nkuru, yirebe hano. Ubushize twari twibanze ku zo muri gym, reka uyu munsi turebe izo wakorera mu rugo. Nkuko twabibonye ubushize izi sports zikora neza iyo ufite ibiro cyangwa resistance bands. Ku bantu bakizitangira gukora nta na kimwe ufite nibyo byiza, wamara kumenyera ukagura resistance bands.
Hari video nyinshi za sports z’ikibuno ukoreye mu rugo, iyi nayihisemo kuko wayongeramo ibintu cyangwa ukabikuramo bitewe n’uko umaze kuzimenyera. Anatanga ibisobanuro bihagije,
Turebe hamwe sports akora:
Hip thrusts
Ni sport ukora ushyize intugu zawe ku ntebe cg igitanda kitari hejuru cyane. Avugako ari ingenzi cyane kudaheta umugongo, ibirenge byawe ukabitandukanya bihagije kandi amano ukayerekeza hanze (fora ndajyahe mbese). Atangira nta gikoresho na kimwe afite, yarangiza agakoresha resistance bands ayishyize hejuru y’amavi. Bikarangira afashe ankle weights ebyiri buri imwe ifite ibiro 5. Ntango ari ngombwa kuzikora nkuko abikora, biterwa nimbaraga ufite n’ukuntu uzimenyereye.
Kugirango ukoreshe ikibuno kurusha amatako, avugako ugomba gusunika ukoresheje agatsintsino. Kugirango atabyibagirwa azamura amano ye ntakore hasi. Iyi sports ayikora inshuro 15 akaruhuka, akabisubiramo 3. Ibyo bita 3 sets, 15 reps (3 x 15).
Squats
Hano akoresha dumbbells (ibiro) ebyiri akazifatira imbere, hamwe na resistance band ashyira hejuru y’amavi. Squats ni sport ikora niyo waba udakoresheje ikindi kintu icyo aricyo cyose. Wabyongeraho bikaba akarusho.
Deadlifts
Iyi sports ayikora bitandukanye nibisanzwe, afata dumbbells mu maboko yombi akayegeranya yarangiza akazimanura. Amanuka intego arukuzigeza inyuma y’ibirenge bye. Ni sports y’ivugira ko igaragara ukuntu gusekeje akaba ari sawa ko akiyorera mu rugo.
Squats na deadlifts abikora abifatanyije. Akora squats 15 yarangiza agakora deadlifts 15 yabirangiza akabona kuruuka. Akongera akabisubiramo 3, uku gukora sports ebyiri zikurikiranye byitwa superset.
Cable squats
Iyi sports ayikora akoreshe resistance bands zitandukanye nizo yakoreshaga mbere. Izi zo azishyira ku rugi. Yarangiza agafata ku kantu ko gufatiraho agasubira inyuma agakora squat bisanzwe. Iyi squat itandukana nimwe yakoze mbere kuko yo abasha kugera hasi kurushaho.
Cable pull throughs
Hano arakomeza agakoresha iyo resistance band yafatishije ku rugi, agashyiramo akantu ka kabiri ko gufatiraho. Akareba inyuma akajya akurura asa nuri gukora squat.
Cable squats na cable pull throughs nazo azikora muri superset. Abanza squats 15 agakurikizaho pull throughs 15, akaruhuka yarangiza akabisubiramo 3.
Cable kick back
Akoresheje resistance band zimwe ari gufatisha ku rugi, azirika akantu ku kuguru. Iyi sport ayikora ahagaze ku kaguru kamwe yarangiza agatera inyuma akaguru kariho iyo resistance band. Akaboko kajyanye nakaguru ari gukoresha aba yagafatishije ku gikuta, nukuvuga nimba ari gukoresha akaguru kiburyo, afatisha akaboko kiburyo yarangiza agasa n’uwunamye.
Band kick back
Iyi sport ijya kumera nkiyo ibanza, itandukaniro n’uko akoresha resistance band ashyira hejuru y’amavi. Kandi akaba ayikora yegutse kurusha iyo yabanje
Izi sports zombi azikora muri superset nanone. Zikaba arinazo zanyuma.
Muri izi sports zose, nukwibuka gushyira ibiro byawe byinshi ku gatsitsino apana ku mano cg ikirenge cyose.
Ibi bikoresho byose akoresha bisa nkaho ari byinshi ariko ukurikijeko uko bigura na abonement ya gym ntaho bihuriye. Wakorera mu rugo cyangwa ugakorera gym hose birashoboka ko ukora kdi ikibuno cyawe kikaba kinini.
Aho wabikura:
- Dumbbell set – http://amzn.to/2hHxsMm
- Resistance band set – http://amzn.to/2i0qEan
- Ankle weights – http://amzn.to/2hTfBQC http://amzn.to/2hqWKuY
Murakoze gusoma, mugire umunsi mwiza :-). Muzagaruke
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