Uruganda ruhendutse Igiciro MND-PL09 Isahani Yapakiye Ukuguru Kumaguru Ibikoresho byubucuruzi byimikino yo kugurisha

MND Fitness PL Urukurikirane rwibicuruzwa byiza bya plaque.Ni urukurikirane rwingenzi kuri siporo.
MND-PL09 Ukuguru kuguru: Kwinjira byoroshye bituma umukoresha ahuza ivi hamwe na pivot kugirango ubukanishi bukwiye. Urupapuro rwimigozi ruhindura uburebure bwamaguru butandukanye. Imashini yo kuguru yamaguru nigice cyimyitozo ngororamubiri itandukanya hamstrings. Igizwe n'intebe umukinnyi aryamyeho, yubitse amaso, hamwe n'akabari ka padi gahuye n'agatsinsino k'umukinnyi. Aka kabari gatanga imbaraga nkuko umukinnyi yunamye, bityo akazunguruka amaguru kandi atwara ibirenge yerekeza ku kibuno.
Imitsi yibanze ikorwa no kuguru kwamaguru ni hamstring. Izindi mitsi yibibero zikora mugihe uzamura ukanagabanya ibiro. Mugihe umanutse glute yawe na quad zirakora kugirango ushyigikire ihinduka mukurwanya. Imitsi yinyana hamwe na shine byombi birakora kugirango bishyigikire hamstrings muri curl no kumanuka.

1. Ihinduka: Urukurikirane rw'isahani rushobora gusimbuza ibice bitandukanye bya barbell ukurikije imyitozo yawe itandukanye, ishobora guhuza ibyo abantu batandukanye bakeneye.

2. Guhindura: Ibipapuro byerekana imigeri bihindura vuba kandi byoroshye guhuza uburebure bwumukoresha uwo ari we wese.

3. Igishushanyo cya Padiri: Inguni ifasha ifasha kumenya neza umwanya, kugabanya imihangayiko kumugongo wo hasi.