Imyitozo igabanya amaboko mu cyumweru kimwe ukoreye mu rugo

Murahoo neza, twishimiye kongera kuganira namwe uyu munsi. Reka turebere hamwe imyitozo yiminota 10 wakorera mu rugo buri munsi amaboko yawe akabanyuka. Iyi myitozo nta gikoresho na kimwe igusaba, kandi yakoreye abantu. benshi. Video tureberaho imaze kurebwa nabantu millioni zirenga 7 kandi muri comment yayo abazigerageje bavugako zabakoreye. Okay dore rero sport akora.

1) Big arm circles

Hano akora ibiziga binini akoresheje amaboko ye arambuye. Abikora inshur 10 azana amaboko imbere, nizindi nshuro 10 ajyana inyuma.

2) Small arm circles

Yarangiza agakora utuziga duto nonehoo, nanone amaboko ye arambuye. Inshuro 10 imbere nizindi 10 inyuma.

3) Arm crossovers

Uyu mwitozo, azana. amaboko ye yombi arambuye imbere akanyurana (mbese ukuboko kwiburyo kukaza kuruhande rwibumosoo nukuboko kwibumoso kukaza ku ruhande rwiburyo) yarangiza akayagarura. Ibi abisubiramo inshuro 20.

4) Bodyweight curls

Iyi imeze nka spoorts bita bicep curl usibyeko yo nta biro ufata mu biganza. Utangira amaboko yawe ari ku mpande zawe, Ubundi ukayahina uyazamura. Kugirango iyi sports uyikore neza, ugerageze kutagendesha inkokora zawe, uzigumishe hafi yumubiri wawe. Azisubiramo inshuro 20.

5) Bodyweight tricep press

Nanone uyu ni umwitoozo ukunzwe gukora umuntu afashe dumbbells ariko hano ntizikenewe. Wunamye ku buryo umugongo wawe uba ubagikanye (parallel) nubutaka, urabure amaboko yawe uyasubiza inyuma ubundi wongere uahine. Nanone wibuke inkokora zawe ntuzigendeshe cyane, zikugume hafi. Ibi ubisubiremo inshuro 20.

6) Inch worm to pressup

Umanutse ku mavi namaboko, uyu mwitozo ugenda ushyira akaboko imbere yakandi kugezaho uba umeze nkumuntu ugiye gukora pompage. Ugeze muri iyo position ukora pompage imwe ubundi ugashyira ukoboko inyuma yukundi kugera usubiye uko watangiye. Abisubiramo inshuro 10.

7) Plank reaches

Hano utangira uri ku mavi ninkokora, aribyo bita plank position. Warangiza ukarambura ukuboko ukuzana imbere yawe ubundi ukongera ukagahina. Mu gihe ukuboko kumwe kurambuye uba usigaye utsikamiwe kumwe konyine. Ugenda uhinduranya amaboko kugeza ukoze inshuro icumi kuri buri kaboko.

8) Low plank press back

Nanone utangira uri ku nkookora namavi, warangiza ukazamura ikibuno hejuru gato ukongera ukamanuka. Ubisubiramo inshuro 20.

9) Bodyweight dips

Aha urahindura position ushyire amabko yawe inyuma yawe ufate hasi namaguru yawe uyahine ku buryo ikibuno cyawe kiba kidakra hasi. Nurangiza umanuke nkuwenda kwicara arik ntugere hasi wongere uzamuke. Ubisubiremo inshuro 20.

10) Tricep press

Ushyize amabk yawe inyuma y’umutwe ibiganza ubifatanyije, urayazamura kugeza aho aba ari hejuru yumutwe wawe. Nabyoo ni ukubisubiramo inshuro 20.

11) Jab cross

Aha ni ugutera ingumi, ugakora 10 kuri buri kaboko

10) Table top reach

Uri ku maboko namavi, ufata ukuboko kumwe ukakuzana ku rundi ruhande rwawe ubundi ukakugarura. Ni ukuvuga, ukuboko kwiburyo kuza ku ruhande rwibumoso, nukumoso kukaza ku ruhande rwiburyo. Ubisubiramo inshur 10 kuri buri ruhande.

Ngiyo imyitozoo akra, avugak uyikoze buri munsi mu cyumweru kimwe waba ubnye impinduka. Ku muntu ushaka kuzikora, namugira inama yo gukorera hamwe na video. Bity abona neza ukoo buri mwitozo ukorwa kandi akumvako atari kubikora wenyine. Byinyongera, ushaka kunanuka wese atari amaboko gusa wasoma iyi nkuru, ushaka kumenya uko wagira munda hato nabwo kanda hano.

Murakoze gusoma ?, mbifurije icyumweru cyiza, nahubutaha!