MND-AN33 Yicaye kumurongo

Imirongo ya kabili yicaye ni imyitozo yo gukurura ikora imitsi yinyuma muri rusange, cyane cyane latissimus dorsi. Ikora kandi imitsi yimbere hamwe nimitsi yo hejuru yintoki, kuko biceps na triceps ni stabilisateur yingirakamaro kuriyi myitozo. Indi mitsi ituje iza gukina ni hamstrings na gluteus maximus. Iyi myitozo nimwe ikorwa mugutezimbere imbaraga aho kuba imyitozo yo koga mu kirere. Nubwo byitwa umurongo, ntabwo aribikorwa bya kera byo koga ushobora gukoresha kuri mashini yo koga mu kirere. Numwitozo ukora inshuro nyinshi kumunsi ukurura ibintu werekeza mugituza. Kwiga kwishora hamwe no gukoresha amaguru mugihe ugumye umugongo ugororotse birashobora kugufasha kwirinda guhangayika no gukomeretsa. Iyi fomu yinyuma igororotse hamwe na abs wasezeranye nimwe ukoresha mumyitozo ya squat na deadlift.