Kumara amasaha menshi imbere ya mudasobwa yawe ntabwo ari byiza cyane.Niyo mpamvu tubereka imyitozo yoroshye kugirango umubiri wawe ukore mugihe uri kukazi.
Umara hafi kimwe cya kabiri cyigihe cyawe mubiro, ni ukuvuga, kwicara no kutimuka… keretse uhagaritse ikawa cyangwa gufata kopi.Birumvikana ko ibi bigira ingaruka kumibereho yawe yumubiri, kandi mugihe kirekire bishobora kugira ingaruka mbi nkuburemere bukabije cyangwa ububabare bwimitsi.Ariko ninde uvuga ko biro atari ahantu heza ho kuguma heza?
Ikigaragara ni uko udakeneye umwanya munini cyangwa umwanya munini wo gutwika karori.Hariho imyitozo ngufi kandi yoroshye imyitozo, utabigizemo uruhare runini, bizagufasha kuguma mubiro byiza.
Nimpamvu ki hano turakuzanira imyitozo 7 yibanze ushobora gukora kubiro cyangwa murugo niba umara amasaha menshi wicaye
1- Kurambura ikibuno
Hip flexors itwemerera kuzana amavi hejuru hamwe nigitereko n'amaguru duhuza iyo twirutse.Niba tumara umunsi wose twicaye, flexors irakomera, ikaduhatira guhambira umugongo no gutera ububabare.
Hagarara inyuma yawe ku ntebe, usige intera ya cm 60.Kuruhuka instep yikirenge cyawe cyiburyo kumpera yintebe.Hindura amavi yombi kugeza ivi ry'iburyo hafi gukoraho hasi.Uzumva iburyo bwa hip flexor imitsi irambuye.Komeza uyu mwanya muminota 1 kugeza kuri 2.Subiramo imyitozo ukoresheje ukundi kuguru.
Byoroshye: Niba ibi ari byinshi kuri wewe, gerageza gukora ikintu kimwe, ariko ukoresheje ikirenge cyawe hasi aho kuntebe.
2.Kurambura ikibuno (kwicara)
Byombi imbere no hanze kuzenguruka ikibuno kibaho.Niba ibi ataribyo, umubiri ugomba gukora uku kuzunguruka ukoresheje amavi cyangwa umugongo, amaherezo bizatera ububabare.
Wicaye ku ntebe, shyira ukuguru kwawe kw'iburyo hejuru y'amavi y'ibumoso.Gerageza kugumisha ukuguru kwawe kwiburyo kuburinganire bushoboka hasi.Iyegereze imbere kugeza wunvise igice cyinyuma cyikibuno.Komeza uyu mwanya muminota 1 kugeza kuri 2.Hindura amaguru kandi usubiremo imyitozo.
3.Kwagura igituza
Ku manywa, dukunda kwikubita imbere, tugashyira igitutu ku gituza kandi bigatuma imitsi igira uruhare mu gufata umwuka mwinshi.Kugirango ubone ibihaha kwaguka bishoboka mugihe wiruka, nibyiza gukora kubushobozi bwacu bwo kwagura thoracic.
Icara ku ntebe hanyuma ushire amaboko inyuma yumutwe wawe kugirango ushyigikire ijosi.Uhumeka, hanyuma usohoke nkuko wegamiye inyuma, ureke urutirigongo rwawe rurenze inyuma yintebe, ureba hejuru hejuru.Buhoro buhoro usubire kumwanya wo gutangira.Kora inshuro 15 kugeza kuri 20.
4. Kurera inyana
Inyana nigice cyingenzi cyumubiri wawe, ariko ntabwo dusanzwe dukora neza.Kuzamura inyana no kunama amavi bishyira imitsi kumitsi yawe.
Haguruka ushire uburemere bw'umubiri ku kuguru kwawe kw'iburyo.Kuramo agatsinsino k'ikirenge cyawe cy'ibumoso hasi hanyuma ushire urutoki rwawe kumeza kugirango uburinganire.Ibikurikira, koresha amano yawe kugirango uzamure hejuru hanyuma buhoro buhoro umanure hasi ugana aho utangiriye.Kora inshuro 15 kugeza kuri 20 hanyuma uhindure amaguru.Kora amaseti 3.
Biragoye cyane: Hindura ivi ryamaguru uhagaze kuri dogere 20-30.Noneho, zana inyana zawe.
5. Ikipe ya Bulugariya
Nuburyo bwiza bwo gushimangira quadriceps nibibuno mugihe ukora kuringaniza ukuguru.
Hagarara uhagaze, usize intebe nka cm 60 inyuma yawe.Shyira hejuru yikirenge cyawe cyiburyo ku ntebe, ukuguru kwawe kwi bumoso hasi hasi n'amano yawe areba imbere.Hindura ivi ry'iburyo hasi, ureke ivi ry'ibumoso rimanuke kugeza ryegereye hasi.Shyira hasi hamwe n'agatsinsino kawe k'iburyo kugeza usubiye kumwanya wo gutangira.Kora inshuro 15 kugeza kuri 20 hanyuma uhindure amaguru.Kora amaseti 3.
6. Imyitozo y'ibirenge
Iyi myitozo ikora ku buringanire ku kuguru kamwe gasabwa mugihe wiruka.
Haguruka ushyire uburemere bwawe ku kuguru k'ibumoso, hamwe n'ikibuno n'amavi byunamye gato.Komeza ukuguru kwawe kwi bumoso muriyi myanya, hindura ivi ryiburyo hanyuma ushire amano hasi.Noneho, shyira ikirenge cyiburyo hanze hanyuma usubire kumwanya wo gutangira.Noneho, uzane ikirenge cyiburyo hanyuma usubire kumwanya wo gutangira.Kora inshuro 20 hanyuma uhindure amaguru.Kora amaseti 3.
7.Komeza amaboko yawe
Komeza amaboko yawebirashoboka kandi utiriwe ujya muri siporo no kuva kuntebe ukoreramo burimunsi.Tuzakubwira uko.Niba ushaka gushimangira triceps yawe, ikintu cya mbere ugomba gukora nukwegera intebe kurukuta kugirango bikosorwe.Noneho shyira amaboko yawe hanyuma urambure amaguru kure hashoboka.Noneho uzamuke umanuke inshuro 15.
Hariho kandi uburyo bwo kuvuza amaboko, ibitugu na pec hifashishijwe intebe zo mu biro.Iyo wicaye, fata amaboko y'intebe n'amaboko yawe uzamure amaguru.Noneho gerageza kuzamura umubiri wawe kugeza igihe ikibuno cyawe kitagikora ku ntebe.Uyu mwitozo ugomba gukorwa byibuze amasegonda 10.
Noneho nta rwitwazo rwo kutaguma mumiterere… Nubwo waba umuntu uhuze.
Igihe cyo kohereza: Mutarama-20-2022