1. Urukuta rw'urukuta (Icyicaro cy'urukuta): Birakwiriye kubatangiye cyangwa abafite kwihanganira imitsi mibi
Gusenyuka kwimuka: Hagarara igice cyintambwe uvuye kurukuta, ibirenge byawe ubugari-bitugu hamwe n'amano yerekeza hanze kuri dogere 15-30.Iyegereze umutwe, umugongo, n'ibibuno ushikamye ku rukuta, nk'aho wicaye ku ntebe.Mugihe uhumeka, manura buhoro buhoro umubiri wawe muburyo bwa squat, uzane amavi hafi ya dogere 90.Shira intangiriro yawe hanyuma uhindure umunzani wawe.Komeza uyu mwanya kumasegonda 5 mbere yo guhaguruka buhoro buhoro.
Inyungu: Uru rugendo rutanga umutekano mwinshi kandi rugabanya ibyago byo kugwa, rufasha abitangira kumenyera kwishora mumitsi yabo ya gluteal.
2. Igice cyo Kuruhande (Lateral Lunge): Birakwiye kubatangiye
Gusenyuka kwimuka: Tangira muburyo busanzwe buhagaze.Fata intambwe ugana hanze ukuguru kwawe kwi bumoso cyangwa iburyo, hafi inshuro 1.5-2 z'ubugari bwawe.Hindura umunzani wawe kuri kiriya kirenge, wunamye ivi kandi usunike ikibuno inyuma.Shyira umubiri wawe imbere gato hanyuma wikubite kugeza ikibero cyawe kibangikanye nubutaka.Komeza ukuguru kugororotse kandi ufate amasegonda 5 mbere yo gusubira muburyo butabogamye.
Inyungu: Uru rugendo rwongerera imbaraga kugenzura umubiri, guhinduka, no gutuza mugihe ukomeza amatsinda atandukanye.
3. Sumo squat (Sumo Deadlift): Birakwiriye kubatangiye
Gusenyuka kwimuka: Shyira ibirenge byawe mugari kuruta ubugari bwigitugu hanyuma uhindure amano hanze.Huza amavi yawe n'amano, asa numwanya wa sumo.Kora igituba hamwe nuburyo butandukanye uhereye kumatongo gakondo, ufate umwanya wamanutse kumasegonda 5-10 mbere yo guhagarara buhoro.
Inyungu: Uru rugendo rwibasira glute n'imitsi yibibero by'imbere, bifasha mukurandura imifuka yo mumasaho no gushiraho igikonjo cyiza cyane.
4. Ikibuga cyo Kuruhande (Kuruhande-Gukubita Uruhande): Birakwiye kubatangiye
Gusenyuka kwimuka: Kurikiza urugendo rumwe nkumukino usanzwe, ariko mugihe uzamutse, hindura umunzani wawe kuruhande rwibumoso cyangwa iburyo hanyuma uzamure ukuguru gutandukanye hanze, uzamure hejuru kugirango utere umugeri.Ubundi buryo bwo kwitoza ukuguru.
Inyungu: Usibye imyitozo yimbaraga, iyi myitozo inashimangira imikorere yumutima nimiyoboro, ikayihindura imyitozo yindege.
5. Igipande cya Splitike yo muri Bulugariya (Igikapu cyo muri Bulugariya Igabanywa): Birakwiriye hagati / Abimenyereza Bambere
Gusenyuka kwimuka: Hagarara numugongo wawe ureba ikintu gishyigikiwe, nkintebe cyangwa akabati, bingana uburebure bungana namavi yawe.Shira hejuru yikirenge kimwe ku nkunga ukoresheje ivi ryunamye gato, ukomeze guhagarara neza umutwe wawe ureba imbere.Sohora mugihe ugenda wimanura buhoro buhoro mukigina ukundi kuguru, ukomeza ivi rya dogere 90.
Inyungu: Uru rugendo rutoza cyane imitsi yamaguru yamaguru kandi ikanashimangira guhuza ikibuno.
6. Ikibunda cya Pistolet (Ikirenge kimwe)
Gusenyuka kwimuka: Nkuko izina ribigaragaza, uru rugendo rusaba gukora squat yuzuye kumaguru kamwe.Kura ikirenge kimwe hasi hanyuma uhindure gato balancoward ikirenge cyawe gihagaze.Menya neza ko ivi ryawe ryerekeza imbere kandi wishingikirize ku kuguru kwawe uhagaze kugirango wicare hasi kandi wongere uhagarare, witonde kugirango utareka ivi ryawe rikagera kure.
Inyungu: Uru rugendo rugora cyane kuringaniza no gutuza kwabantu, bitanga imbaraga zikomeye mumatsinda yimitsi yamaguru.
7. Gusimbuka Ikibuga (Gusimbuka)
Kwimuka Kwimuka: Koresha tekinike gakondo ya squat mugihe wamanuye, ariko mugihe uzamutse, koresha imbaraga zamaguru yamaguru kugirango usimbuke cyane.Umaze kugwa, hita usubira kumwanya wa squat.Uru rugendo rusaba ibyifuzo byinshi kumikorere yumutima nimiyoboro yumutima hamwe no guhagarara neza.
Inyungu: Usibye gushimangira amatsinda yimitsi, iyi myitozo yongerera cyane imikorere yumutima nimiyoboro yimitsi kandi igateza imbere gutwika amavuta.
Igihe cyo kohereza: Ugushyingo-21-2023