Imikorere 4 yibanze ningendo ukeneye guhindura abs

Guhitamo ibicuruzwa byacu byageragejwe, byemejwe ninzobere. Turashobora kubona komisiyo kuva kumurongo wurubuga rwacu.
Dore igice cyakuwe mu gitabo gishya cy’amahugurwa y’ubuzima bw’abagabo bashya: Abs.Mu gitabo kimwe, uzabona ibikoresho byose ukeneye - amakuru, ubuyobozi bwimirire, hamwe nimyitozo ngororamubiri - kugirango wubake ikibanza cyawe mumezi 3 gusa.
Nkuko nabivuze inshuro nyinshi, gutegura gahunda yawe bigomba kuba ubufatanye hagati yibintu byose bizatuma ugaragara neza kandi ukumva umerewe neza.Kumva imitsi n'imikorere yihariye iguha urwego rwambere rwubumenyi ukeneye kugirango utegure neza gahunda yimyitozo yawe.
Kugira ngo utere intambwe ikurikira, ugomba kureba ibyiciro bine byimigendere (hamwe na comptabilite) uzayobora mugihe gahunda igenda itera imbere. Ubu bwoko bune bwimyitozo ngororamubiri nibyingenzi mukubaka abs.Ntushobora kwishingikiriza kumurongo umwe gusa , nkimbere yimbere kugirango wicare, kugirango ubone ibisubizo ushaka.
Ibyo byiciro uko ari bine ntabwo bizamura ubumenyi usanzwe ufite gusa, ahubwo bizongeramo ibikoresho bishya kumukandara wigikoresho cyawe.Ntabwo gusa ibi bizatuma abs yawe igaragara neza - uziruka vuba, ukubite PR nshya, hanyuma usunike kahise imipaka yawe ihari! Reka turebe ibyiciro bine n'imikorere yabyo.
Kuringaniza ni bumwe mu buhanga budashyigikiwe cyane mumahugurwa.Ugomba gushyigikira ibyo ushaka kurinda, muriki gihe bivuga umwanya wumugongo wawe. Ifoto utwara burimunsi nifoto imwe uzana muri lift.Ubundi ufite akabari mumugongo wo hejuru hejuru ya squats cyangwa amaboko yawe hamwe na trapezoidal bar ya deadlifts, niba udashyigikiye neza, ukoresha ibyago byo gukomeretsa.
Gushyira hamwe nigikorwa cyo kubaka ituze hagati yigitugu nikibuno.Bigomba kumva nkumurongo ukomeye woguhuza uhuza hepfo yigituza nigituba.Bimwe mubitekerezo bitari byo bikunze kugaragara kubijyanye no gukenyera ni uko wishora mugukata unyunyuza igifu cyawe .Ibi bikorwa kugirango ukureho umuvuduko wimbere munda ku nda, ibyo bikaba bihabanye rwose nibyo dushaka kugeraho.
Umuvuduko wimbere munda usobanurwa nkumuvuduko uhoraho wa reta munda yinda.Ubu buryo burashobora kurushaho kunoza inda yawe. Tekereza umubiri wawe wo hejuru ni icupa ryamazi yubusa. Niba nta capeti iri kumacupa yamazi (nta gitutu, oya inkunga), icupa rirashobora kugororwa hafi yicyerekezo cyose ushaka nta mbaraga zifite.Ariko uramutse ushyizemo agapira (umuvuduko wumwuka, inkunga) ntibishoboka rwose kunama icupa ryamazi. Ubu ni ubwoko bumwe bwuburyo twe bagerageza gukoresha mumahugurwa.
Nkuko nabivuze mbere, intandaro ni ihuriro ryo guhererekanya ingufu.Niba urimo usimbuka, wikinisha, ukanda, nibindi, ugomba kumenya uburyo bwo gushyigikira neza intangiriro yawe nurwego.
Kuzunguruka nigikorwa cyingenzi. Byinshi mubikorwa ubona abantu bakora muri siporo bari mu bwigunge, binyuze mumirongo igororotse, idasa neza nuburyo tugenda mubuzima bwacu bwa buri munsi. Ukuri nukuri, turazunguruka (byinshi) . Tekereza guhindura umubiri wawe uko uhurira kumuhanda, cyangwa kugoreka umubiri wawe kugirango upakire ibiribwa.
Kuzunguruka ni uguhuza ingingo nyinshi hamwe na sisitemu yimitsi ikora hafi yikibanza.Ubusanzwe, iyi ngingo yo hagati iba iri hagati, cyane cyane iyo tuzengurutse umubiri cyangwa tuvuye murwego rutandukanye. Mugihe tudashaka gusimburana kubyara ingufu ziva icyerekezo, ugomba kubaha ko dukeneye urwego runaka rwimodoka rworoshye muri kariya gace kugirango tugumane umutekano.Icyingenzi kuruta kuzunguruka muriki kibazo…
Nkuko nabivuze, kuzunguruka nigikorwa cyingenzi.Iyo twimutse, umubiri uba witeguye gukora ibishoboka byose mugihe wumva ufite umutekano.Kubaka urwego rwumubiri kugirango bumve bafite umutekano kandi bamerewe neza binyuze mumaguru byugurura amahirwe mashya yo kugenda.
Nkuko udashaka kwiga gutwara igare udafite feri, ntushaka kwiga uburyo bwo kurwanya neza kuzunguruka mu cyerekezo mbere yuko umenya kuzunguruka.
Tekinike yo kurwanya kuzunguruka isa no gufunga; ibonwa binyuze mumyitozo. Imwe mumpamvu zingenzi iyi gahunda igenda neza nuko igaragara mugihe cyiminsi 90, iguha umwanya wo kubaka buhoro buhoro ubuhanga bumwe hejuru yundi.Iyi izaba imwe mumutwe usubiramo muritwe gahunda.
Kwunama imbere ni imyitozo isanzwe ya buri munsi.Nubwo akenshi twirengagizwa vuba aha, guhuza umugongo bidutegurira ingendo rusange, bityo rero dukeneye kurushaho kunoza imikorere yuru rugendo shingiro.Kwitegura neza iyi myitozo ya buri munsi, dukeneye kunoza uburyo bwacu.
Yego, ibyo bivuze gukomeretsa hamwe nizindi ngendo zose ntabwo ari mbi.Mu isi yimyitozo ngororangingo, ingendo zimwe zashaje, kandi guhindagurika kwumugongo byerekanwe nk "ikibazo" mumyaka yashize.Ariko, nkuko ubikora hamwe no gukubita, guhuza ibyawe umugongo nicyo ukora buri gitondo iyo wicaye ukava muburiri - kandi iyo utoraguye ikintu hasi. Kwunama imbere ntibizakubabaza. Kwitoza kwicisha bugufi! Niyo mpamvu nshaka gushimangira imiterere yawe na tekinike kuri buri ntambwe.