MND-HA34 Ibikoresho byo mu rwego rwo hejuru byujuje ibyuma bya Flat Intebe

Imashini ikanda. Nkuko byavuzwe, majoro ya pectoralis agizwe na pec yo hejuru no hepfo. Iyo intebe iringaniye, imitwe yombi irashimangirwa neza, bigatuma iyi myitozo iba nziza mugutezimbere muri rusange. Imashini yintebe iringaniye ni ibintu bisanzwe byamazi, ugereranije nibikorwa byawe bya buri munsi.

Intebe yintebe, cyangwa igituza, ni imyitozo yo hejuru yuburemere bwumubiri aho abahugurwa bakanda ibiro hejuru mugihe aryamye kuntebe yimyitozo yuburemere. Imyitozo ikoresha major ya pectoralis, deltoide y'imbere, na triceps, hamwe nizindi mitsi ituza. Ubusanzwe barbell ikoreshwa mugutwara uburemere, ariko na dibbell zirashobora gukoreshwa.

Imashini yintebe ya barbell ni imwe muri eshatu zizamura siporo yo guterura amashanyarazi hamwe nigihe cyo guterura no guswera, kandi niyo yonyine izamura siporo ya siporo yabamugaye. Irakoreshwa kandi cyane mumahugurwa yuburemere, kubaka umubiri, nubundi bwoko bwamahugurwa kugirango ateze imbere imitsi yigituza. Intebe yo gukanda ni ngombwa muri siporo yo kurwanya kuko ifitanye isano cyane no gukubita imbaraga. Intebe yintebe irashobora kandi gufasha kuvugana nabakinnyi kongera imikorere kuko irashobora kongera misa ikora neza hamwe na hypertrophy yimikorere yumubiri wo hejuru