Intebe yo mu biro yoga kubakozi bo mu biro

Muri iki gihe, abakozi benshi bo mu biro bari mu bihe bikomeye kandi bikaze kubera akazi kamaze igihe kinini, “ijosi, ibitugu ndetse no kubabara umugongo” bimaze kuba ikibazo gikunze kugaragara mu bantu bo mu biro.Uyu munsi, tuzakwereka uburyo wakoresha anintebe y'ibirogukora yoga, ishobora rwose gutwika amavuta no kugabanya ijosi, ibitugu nububabare bwumugongo.

1. Kuzamura intwaro

Inyungu: Kugabanya impagarara inyuma n'ibitugu.

1) Icara ku ntebe yintebe, ugumisha igitereko hagati, amaboko imbere yandi;

2) Sohora, kurambura amaboko imbere, ubutaha uhumeka, kurambura amaboko hejuru, hanyuma ukande ikibuno cyawe;

3) Mugihe kimwe, kura amaboko hejuru hamwe na buri guhumeka.

Inka mu maso

Inyungu: Kuraho impagarara zintugu no gushimangira imbaraga zingenzi

1) Icara ku ntebe, uhumeke, urambure ukuboko kwawe kw'iburyo hejuru, uhumeka inkokora, hanyuma ukande ukuboko kwawe kw'iburyo hasi hagati y'ibyuma bitugu;

2) Ukuboko kw'ibumoso gufata ukuboko kw'iburyo, amaboko yombi inyuma yandi, komeza guhumeka inshuro 8-10;

3) Hindura impande kugirango ukore urundi ruhande.

3.Kwicara mu nyoni King Pose

Inyungu: Kuruhura ingingo zamaboko no kugabanya impagarara.

1) ukuguru kw'ibumoso kuzamurwa no gushyirwa ku kibero cy'iburyo, naho ukuguru kw'ibumoso kuzengurutse inyana y'iburyo;

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3) Fata umwuka inshuro 8-10, hindura impande hanyuma ukore kurundi ruhande.

Inama zishyushye: Kubantu bafite ububabare bwigitugu nijosi cyangwa kutoroha kwintugu, amaboko yabo arashobora kuzingirwa, amaguru yabo ntagomba kwambuka, kandi ikirenge cyo hejuru gishobora kwerekanwa hasi.

4.Gusubiza inyuma amaboko

Inyungu: Kuraho ububabare bwigitugu numugongo, utezimbere guhinduka.

1) Amaboko inyuma yundi arambuye, gerageza kwimura ibyuma bibiri byigitugu hagati;

2) Niba wumva ko amaboko yawe adafite uburebure bumwe, ugomba kugerageza kwagura uruhande rugufi ugereranije, biterwa ahanini nimpamyabumenyi zitandukanye zo gufungura ibitugu;

3) Komeza guhumeka inshuro 8-10.

Inama nziza: niba uruhande rwimbere rwigitugu rufunze, urashobora gushyira ikiganza cyawe kumaboko yintebe kugirango wagure.

5.Gusubiza inyuma ukuguru kumwe

Inyungu: Kurambura amaguru no kunoza amaguru.

1) Hindura ivi ry'iburyo, uhuze intoki z'amaboko yombi hanyuma ukande hagati y'ikirenge cy'iburyo;

2) Hamwe no guhumeka ubutaha, gerageza kugorora ukuguru kwiburyo, komeza igituza hejuru, kugorora inyuma, no kureba imbere;

3) Komeza guhumeka inshuro 5-8, hindura impande kugirango ukore urundi ruhande.

Impanuro: Niba ukuguru kutagororotse, hindura ivi, cyangwa ufate akaguru cyangwa inyana n'amaboko yombi, ubifashijwemo n'imishumi.

6.Wicare imbere urambure umugongo

Inyungu: Kurambura inyuma n'amaguru, bitezimbere guhinduka.

1) amaguru agororotse, arashobora gutandukana gato;

2) Guhumeka, kugorora amaboko yombi, guhumeka, uhereye kumatako uhuza imbere flexor yagutse, urashobora gukanda hasi n'amaboko yombi, kurambura inyuma, kwagura igituza cyimbere.

Inama zishyushye: inyuma yibibero cyangwa ikibuno cyinyuma yinshuti, irashobora kunama ivi rito, gerageza kugumisha inyuma.

Hanyuma, ndashaka kukwibutsa ko imyitozo yose igomba kuba ihumeka neza.Nyuma y'imyitozo ngororamubiri, nibyiza kwicara neza, gufunga amaso no gukomeza guhumeka bisanzwe byibura iminota 5 kugirango umubiri wawe ukire buhoro.