Mnd-Ha37 Ibikoresho byubaka umubiri byubaka ibikoresho byashize

Kwagura ukuguru, cyangwa kwagura ivi, ni ubwoko bwimyitozo ngororamubiri. Numuvuduko mwiza wo gukomeza quadriceps yawe, iri imbere yamaguru yawe yo hejuru.

Kwagura ukuguru kwagura amaguru ni imyitozo mubisanzwe bikorwa hamwe na mashini ya lever. Wicaye ku ntebe ya padi hanyuma uzamure akabari kavuse n'amaguru. Imyitozo ikora cyane cyane imitsi ya Quadrices yimbere yikibero-ferimosi ya rectus hamwe nimitsi ikana. Urashobora gukoresha iyi myitozo kugirango wubake imbaraga zumubiri nimitsi nkigisobanuro cyimyitozo ngororamubiri.

Kwagura ukuguru byibasiye Quadriceps, ni imitsi minini yimbere yibibero. Mubuhanga, iyi ni "Imyitozo ifunguye ya Kinetic", itandukanye nimyitozo ngororamubiri "Imyitozo ya Kinetike," nka asquat.1 Itandukaniro nuko muri squat, igice cyumubiri urimo gukora (ibirenge hasi), mugihe ugenda hejuru yumurongo wamaguru, bityo ukaba uri mukandaro yawe udahagaze, bityo uvuze amaguru yawe adahagaze, bityo akaba wimuye amaguru yawe adahagaze, bityo akaba uvuze amaguru yawe adahagaze, bityo akaba wimuka amaguru yawe adakinguye mukwa kwagura amaguru.

Quads yatejwe imbere mu magare, ariko niba cardio yawe ikora cyangwa kugenda ukoresha ahanini koresha hamstrings inyuma yibibero. Muri iki gihe, urashobora gushaka guteza imbere quad kugirango ugabanye byinshi. Kubaka kaad yawe birashobora kandi kongera imbaraga zigenda zitera imigezi, ishobora kuba ingirakamaro muri siporo nkumupira wamaguru cyangwa intambara.