Kuramo igituba cyo guhangana nigitoki ku kintu gifite umutekano inyuma yawe.Fata kuri buri ntoki hanyuma ufate amaboko yawe neza muri T, imikindo ireba imbere.Hagarara ukuguru kumwe hafi yikirenge imbere yundi kugirango imyifatire yawe iratangaye.Hagarara kure bihagije kuburyo hari impagarara muri bande.
Imiyoboro yawe yo kurwanya igomba kuba munsi yintoki zawe.Wicare hasi uhaguruke, utwara ukuguru kumwe inyuma ukundi imbere.Himura vuba, ukomeze amaboko yawe neza kandi ibitugu biruhuke.Ugomba kubyumva muri hamstrings yawe, glute, na quad.Kurangiza buri gusubiramo uhagaze muremure, uzamura igituza, kandi unyunyuza glute.
Kurura amavi yawe kugeza mu gituza, wohereze inyuma kugeza igihe umurongo utambitse kandi imikono yerekeza ku gisenge.Ibi bizakora ibitugu byawe, igituza, umugongo wo hejuru, n'amaboko.
Itsinda rirwanya ni agace ka tubing hamwe nigitoki kuri buri mpera, urashobora rero kugihuza nikintu kandi bikagora kwimura buri mpera.Ibyo bituma itsinda ryose rigoye kwimuka.Nibyinshi nkukuntu uko urambura isoko, niko guhangana nisoko bigomba guhagarikwa.
Hasi umubiri wawe wunamye amavi n'amatako kugeza umubiri wawe ugereranyije hasi - uzumva impagarara muri bande.Iyemeze kandi usubiremo.
NI GUTE USHOBORA GUSHYIRA BANDI YANYU?
Wicare hasi, ukomeze umubiri wawe ugororotse bishoboka.Itsinda rirwanya imiyoboro izagusubiza inyuma kandi inkweto zawe zizamuka hasi, ariko ntugahangayike, ntizizamuka cyane.Mugihe ugarutse hejuru, kanda glute yawe.Niba ukoresha bande iremereye cyane, guma mumwanya wa squat hanyuma ufate kubara amasegonda ane.Subiramo intambwe 3 na 4 inshuro nyinshi.
Byagenda bite niba mfite imvune / imiterere itambuza kurangiza imyitozo?
Niba utazi neza niba ushobora gukora imyitozo cyangwa udashobora gukora, hamagara umuganga wawe, umuvuzi wumubiri, cyangwa abandi bashinzwe ubuzima babifitemo uruhushya.Niba ufite ibibazo bijyanye n'imyitozo ubwayo, humura utange igitekerezo.
AMAHUGURWA
Ndasaba gukora imyitozo buri gihe kabiri.
Igihe cyo kohereza: Kanama-01-2022