Kwicara kumaguru kwicara ni imyitozo yingufu zikora? - Hongxing

Kwicara kumaguru yicaye: Inshuti ikora cyangwa Fitness Faux Pas?

Wigeze witegereza imirongo ikurura imashini yimikino ngororamubiri, ukibaza niba koko ari ukuzunguza amaguru kubikorwa byukuri cyangwa kubaka imitsi yerekana? Muraho, mukomere, abakunzi ba fitness, kuko turi hafifungura ukuri kubyerekeye kwicara kuguru. Ninshuti ikora cyangwa fitness faux pas? Reka twibire muri anatomiya yiyi myitozo turebe niba ikwiye umwanya kurutonde rwimyitozo ngororamubiri.

Anatomy yo kuguru kuguru: Gutandukanya Hamstrings

Tekereza amaguru yawe nka simfoni yimitsi, kandi hamstrings numurongo ukomeye wa bass. Iherereye inyuma yibibero byawe, aba basore nibyingenzi mukunama ivi no kuguteza imbere mubikorwa nko kwiruka, gusimbuka, ndetse no kuzamuka kuntambwe. Kwicara kumaguru yicaye bitandukanya hamstrings, byibanda ku mpagarara zose kuri iri tsinda ryimitsi. Bitekerezeho nko guha hamstrings yawe igamije gukora wenyine muri siporo.

Imbaraga Zimpaka: Inyungu Zimikorere Zikiguru

Ariko kwigunga ntabwo buri gihe bingana kwigunga kwisi. Dore aho impaka ziba ibirungo:

• Imbaraga zigamije:Nta gushidikanya ko kuguru kwamaguru gushimangira hamstrings yawe, aribintu byingenzi mubikorwa bitandukanye byimikorere. Tekereza ibintu biturika, imigeri ikomeye, ndetse uhindure umubiri wawe mugihe cyo guswera. Imbaraga zikomeye zirashobora guhindura imikorere myiza muribi bikorwa.
• Kwirinda ibikomere:Imbaraga zikomeye zishyigikira ivi kandi zikarinda ubusumbane bushobora gukomeretsa. Kuzunguruka amaguru birashobora kuba igikoresho cyingenzi muri gahunda zo gukumira no gukiza.
• Gukosora imitsi gukosora:Niba hamstrings yawe iri inyuma ya kwadamu yawe (imbere yibibero byawe), kuguru kwamaguru birashobora gufasha kuringaniza imbaraga zimitsi no kunoza imikorere yamaguru muri rusange.

Guhangana: Imipaka nubundi buryo

Ariko mbere yo kwambika ikamba ukuguru umwami wimyitozo ngororamubiri, reka dusuzume kurundi ruhande rw'igiceri:

• Kwimuka kugarukira:Amaguru yamaguru yigana icyerekezo kimwe, cyitaruye, kidasubiramo neza ibikorwa-byukuri birimo imitsi myinshi hamwe nibikorwa bihuriweho.
• Ibishobora gukomeretsa:Imiterere idakwiye cyangwa uburemere bukabije birashobora gushyira imihangayiko idakenewe kumavi no kumugongo wo hepfo, bigatera ibikomere.
• Imyitozo isanzwe:Imyitozo myinshi ihuriweho nka squats, ibihaha, hamwe na deadlifts ihuza amatsinda menshi yimitsi hamwe no kwigana imigendekere yisi-hafi, birashoboka gutanga inyungu nziza zakazi.

Icyemezo: Uburyo bushyize mu gaciro bwo kuguru

None, ibi bidusiga he?Kuzunguruka amaguru ntabwo ari bibi muburyo busanzwe, ariko ntabwo arumukino wonyine mumujyi iyo bigeze kumyitozo yingufu zikora.Dore uburyo bushyize mu gaciro:

• Kuvangavanga:Ntukishingikirize gusa kumaguru. Shyiramo imyitozo myinshi ihuriweho nka squats hamwe nibihaha kugirango utoze hamstrings yawe muburyo bukora.
• Wibande ku Ifishi:Koresha uburyo bukwiye hamwe nuburemere buringaniye kugirango wirinde gukomeretsa. Ntukishyire hejuru; umva umubiri wawe kandi ushire imbere umutekano.
• Suzuma intego zawe:Niba intego yawe ari nziza gusa, kuguru kwamaguru birashobora kuba igikoresho gikomeye. Ariko niba ugamije kunoza imikorere ya siporo cyangwa imbaraga rusange zikorwa, shyira imbere imyitozo myinshi ihuriweho.

Wibuke, gutandukana nibirungo byubuzima (na fitness)!Huza imigeri yo kuguru hamwe nindi myitozo kugirango ushushanye hamstrings yawe, utezimbere imbaraga zamaguru zamaguru muri rusange, kandi utsinde ibibazo byukuri kwisi ufite ikizere.

Ibibazo:

Ikibazo: Birashobokagura ibikoresho byimikino ngororamubiri bihendutsekuba imyitozo myiza yamaguru?

Igisubizo: Rwose! Ntukeneye siporo nziza kugirango ukore amaguru. Imyitozo ngororamubiri iremereye nk'ibihaha, guswera, no korora inyana bifite akamaro gakomeye kandi bisaba ibikoresho bya zeru. Urashobora kandi guhanga hamwe nibikoresho byo murugo nk'intebe, intebe, n'amacupa y'amazi kugirango wongere imbaraga kandi uhangane nawe ubwawe. Noneho, kora blues abanyamuryango ba siporo hanyuma ukore imyitozo yamaguru, aho uri hose!

Wibuke, urufunguzo rwimyitozo ngororamubiri ntirureba ibikoresho ufite, ahubwo nimbaraga washyizemo. Noneho rero, wemere ibishoboka, uhange udushya, kandi wumve umuriro hamwe nimyitozo yamaguru, haba murugo cyangwa muri siporo. Noneho sohoka utsinde izo hamstrings!