Ku bijyanye no kwinezeza, ikintu cya mbere kiza mu bwenge bw'abafatanyabikorwa benshi ni ugutoza ibibyimba, imitsi n'amaboko y'amatora, n'ibindi bice by'umubiri.Imyitozo yo mumubiri yo hasi ntabwo isa nkabantu benshi bahangayikishijwe na gahunda zimyitozo ngororamubiri, ariko imyitozo yumubiri yo hasi ntabwo ari ngombwa.
Nibyo, imyitozo yumubiri wo hasi ni ngombwa cyane!Mu mikorere, impera zo hepfo zishyigikira kandi zigira uruhare mubikorwa byinshi byumubiri.Ntabwo ari ingenzi kurenza impera zo hejuru hamwe nigiti.Mubigaragara, umubiri "ukomeye wo hejuru n'intege nke" ntushobora kunanirwa kubahiriza "uburanga-bwiza".Rero, mubisanzwe, wirengagize inshuti zo mumubiri wo hasi, igihe kirageze cyo kwitoza imyitozo yo mumubiri wo hasi!
Uyu munsi tuzavuga kubyerekeye ikoreshwa ryaimirongo yo kurwanyaimyitozo y'amaguru.
Kuzamura ukuguru kwamaguru
Intangiriro y'ibikorwa.
1. Umwanya wo kwicara, nibyiza kureka umubiri wo hejuru ugahinduka.Kanda iitsinda ryo kurwanyakuzenguruka mu rukenyerero hanyuma ushire urundi ruhande rwumwanya wo kurwanya hagati yamaguru yawe.
2. Shyira amaguru hamwe kandi usunike ibirenge imbere yawe.Ahantu hirengeye ntugafunge ivi, komeza ivi ryoroheje.
3. Igenzura umurongo urwanya kandi ukuramo buhoro buhoro ukuguru, ugumisha ivi hafi yigituza bishoboka.Subiramo urugendo.
Icyitonderwa.
1. Uru rugendo rugenewe ahanini uruhande rwimbere rwibibero, mubisanzwe hamwe nimbaraga nini ugereranije.Kubwibyo, urashobora guhitamo aitsinda ryo kurwanyahamwe n'uburemere burenze.
2. Ntureke ngo ukuguru kugororoke nyuma yo kuguru.Kuberako iyo ivi ryagutse ryuzuye, ingingo yivi izagira umuvuduko mwinshi.Ku ruhande rumwe, ntabwo ari byiza ku ngingo, kurundi ruhande, ntabwo igera ku ngaruka zo gukora amaguru.
3. Umuyoboro wa elastike uri munsi yikirenge ugomba gufatirwa neza, kugirango wirinde kugwa.
Itsinda ryo kurwanyaGuhinduranya
Intangiriro y'ibikorwa.
1. ibirenge bihagaze hagati yumutwe wa elastike, amaboko afashe impera yumutwe wa elastike, uhindure kumwanya ukwiye.
2. Igice cya kabiri cyangwa guswera gato, amavi n'amano mu cyerekezo kimwe, kandi ugumane umugongo ugororotse.Fata intambwe kuruhande rumwe, hanyuma usubire inyuma muburyo bunyuranye.
Icyitonderwa.
1. Wicare hamwe n'amavi yawe yerekeza mu cyerekezo cy'amano.Ntugahubuke cyangwa ngo ureke amavi yawe arenge amano.
2. Iyo ukandagiye kuruhande, ushaka ko amaguru yawe akomera mugihe utwaye ibirenge hanze.Aho kuba ibirenge.
Itsinda ryo kurwanyaukuguru kugororotse gukurura
Intangiriro y'ibikorwa.
1. ibirenge bitandukanye n'ubugari bumwe nkibibuno, amano hanze.Ibirenge kumurongo wa elastike, ushyizwe kumpera zombi.Hindura umwanya wikirenge kurwego rukwiye rwo guhangana.
2. Wunamye, umubiri wo hejuru kumurongo ugororotse.Inyana zihagaritse zishoboka hasi, amavi yunamye gato.
3. Fata hagati yumutwe urwanya amaboko yombi, ikibuno cyo hejuru.Himura amaboko yawe naitsinda ryo kurwanyahejuru kuruhande rwinyana zawe hanyuma ureke umubiri wawe uhagarare neza.Ntugafunge amavi mugihe uhagaze neza.
4. Umva inzira yingufu za hamstrings kuruhande rwinyuma yibibero mugihe cyose.
Icyitonderwa.
1. mubisanzwe ibikorwa byacu bisanzwe dukoresha uruhande rwimbere rwimbaraga zamaguru.Kandi ukuguru kugororotse gukurura ni byiza cyane imyitozo yumubiri inyuma yinyuma yimitsi.Kandi hamstrings ifite ibisabwa byinshi byimbaraga no guhinduka.Irashobora kandi gutanga ingaruka nziza y'imyitozo.
2. gukurura ukuguru kugororotse biragoye gukora ibikorwa.Igikorwa cyose kigomba gukomeza umugongo muburyo butabogamye.Umutwe, ijosi, numugongo bigomba gukorwa muri rusange kugirango wibire.Ifi y'amavi ntigomba gufungwa hose.Nukuvuga ko ivi ridakwiye kugororoka rwose, kandi ivi ryikivi rigomba guhindagurika gato kuri byinshi.
3. Imbaraga zibyara amaguru, ariko kandi no kumva kugenda kw'ibibuno.Umva ikibuno cyo hejuru hejuru iyo uhagurutse, hamwe n'ikibuno cyo hejuru inyuma iyo wunamye.
Imyitozo y'amaguru ukoreshejeimirongo yo kurwanyaIrashobora gukoresha cyane cyane irwanya rinini, kandi imyitozo yamaguru isaba ubwayo kugira ihinduka ryiza, kugendana ikibuno cyibibuno mumaguru menshi asabwa kwibanda.Kubwibyo, mugihe ukora imyitozo yamaguru, ihujwe nimyitozo yoroheje yo kuguru, ni ukuvuga, kurambura burimunsi kugirango ubigereho.
Igihe cyoherejwe: Mutarama-19-2023