Ukoresheje bande ya elastike kugirango utoze umubiri wose kandi ukomeze imitsi, ibisobanuro nibisobanuro byateguwe, kuburyo ushobora kubikora mukigereranyo.
Itsinda ryo kurwanyaimyitozo yo gutuza ingingo yo hasi
Ongera kugenzura ingingo imwe kuruhande mugihe utera umutwe wo hagati wa quadriceps.
Shyira umurongo wa tension kuruhande rwawe rwiburyo, shyira umusego uringaniye imbere yawe, fata umwanya wa lunge ukuguru kwi bumoso imbere, komeza umurambo ugereranije neza kandi uburemere bwumubiri kumurongo uhagaze hagati yibibero byimbere.Hagati y'umurongo w'indege igana imbere cyangwa izamuka, yemeza ko amaguru, ivi n'ikibuno biguma mu mwanya utabogamye muri gahunda zose.Ibi birashobora gusubirwamo inshuro esheshatu kumaseti atatu.
Ikibuno cyo kurwanyaazamura
Shira umugozi urwanya amaguru yombi, wunamye amavi n'ikibuno ahantu uryamye, gukurura umurongo mugice cyimbere cyimbere, hanyuma ukore imyitozo yoroshye ya hip-up.Iyo uhagurutse, ikibero cyawe ninyana bizaba hafi ya dogere mirongo cyenda, kandi urashobora gusubiramo inshuro icumi kumaseti atatu.
Itsinda ryo kurwanyaumugongo
Ongera gluteus maximus igenzura.Itsinda rirwanya rizashyirwa muburebure bwinda ntoya, ikirenge cyimbere kumurongo wigitero kugirango ukore ikibuno cyinyuma cyibikorwa byinyuma, kugirango wumve uruhare rwikibuno, inzira yose kugirango urebe ko ikibuno, ivi, akaguru muri indege, kora mugihe intangiriro ikomye kugirango wirinde pelvis imbere indishyi.Irashobora gusubirwamo inshuro icumi amatsinda atatu.
Itsinda ryo kurwanyakugenda
Ongera imitsi yibitsindisha imitsi kandi ugabanye ivi imbere.
Shyira aitsinda ryo kurwanyakuzenguruka ikibuno, uzenguruke ishusho umunani imbere yimbere, hanyuma ugende kuruhande, urebe neza ko uhindura inguni ya hip flexion hamwe numurongo wa plumb yuburemere bwumubiri hagati yamaguru yombi.Iyo ugenda ukurikira, ikibuno gitwara ikivi n'amaguru hamwe no hanze yibibuno kugirango bigire uruhare.Urashobora kugerageza intambwe 20 ningendo ebyiri zizenguruka.
Itsinda ryo kurwanyamedial quadriceps umutwe
Kurangiza inguni yo kugenzura ivi kugirango ukore umutwe wo hagati wa quadriceps.Itsinda rirwanya rifatirwa ku burebure bwa popliteal kugirango igabanye ivi-iherezo ryagutse no kugabanya umutwe wa quadriceps yo hagati.Ibi birashobora gusubirwamo inshuro icumi kumaseti atatu.
Igihe cyo kohereza: Apr-14-2023