Amatsinda ya Elastike(bizwi kandi nka bande yo kurwanya) ni ibikoresho bizwi cyane mu myitozo ngororamubiri mu myaka yashize.Nibito kandi byoroshye, ntabwo bigarukira kurubuga rwumwanya.Iragufasha kwitoza igihe icyo aricyo cyose, ahantu hose.Ibi bikoresho by'imyitozo biratangaje rwose kandi bikwiye kugira.
01 Nikibandekora ikibuno cyawe?
Abantu benshi bita cyane kubijyanye no gushiraho glute zabo, kandi imyitozo ya bande ya elastike nuburyo bwihariye kandi bunoze bwo kwitoza.
Ibibuno byabantu birimo imitsi itatu, aribyo gluteus maximus, gluteus medius, na gluteus minimus.Gluteus maximus nimwe mumitsi minini mumubiri, kandi ishyigikira iyindi mitsi ibiri yibibuno muburyo butandukanye.
Binyuze mumahugurwa ya elastike, urashobora kunoza neza ikibuno cyo hejuru no kunoza umurongo wibibuno.Mubigaragara bigaragara amaguru maremare, kandi imyenda iruzuye.
02 Itsinda rya Elastikeimyitozo yo murugo
Hano kugirango wigishe urutonde rwimyitozo ngororamubiri murugo, byoroheye buriwese imyitozo yo murugo, gutakaza amavuta meza.
Igice cya 1: Gususurutsa ibikorwa
1. Gukora ikibuno 90/90
2. Hindura ibikorwa bya 90/90
3. Ikibaho kimwe cyibikeri - gukora ikibuno
Ingingo z'ibikorwa.
Shyigikira ibirenge bine byose kuri matike yoga, amaboko-ku ivi rimwe perpendicular ku butaka.Ukundi kuguru kuruhande kurigororotse, ikiganza cyikirenge hafi yubutaka, amano areba imbere.
Komeza umubiri wawe wo hejuru ugororotse, uhumeke, kandi wicare inyuma, ikibuno cyawe wicaye inyuma y'ibirenge byawe.
Th ikibero cyimbere kurambura ibyiyumvo, guhumeka buhoro, no gusubiza kumwanya wambere.
4. Amakosa yapfuye - ibikorwa byingenzi
5. Supine inyuma ikiraro - ibikorwa byingenzi
Igice cya 2: Komeza imyitozo
1. Kuruhande rwibeshya clam style ifunguye kandi ifunze
Ingingo z'ibikorwa.
①bandeBishyizwe mu bibero byamaguru, gushyigikira uruhande, igituza, ninda, amaguru yunamye hamwe, naho ukuguru kwuruhande rwo hasi gushigikira ubutaka.
Komeza umubiri uhamye, komeza umwanya wibirenge bitanyeganyega, gluteus medius imbaraga zimitsi.Noneho fata uruhande rwo hejuru rwivi kuruhande rwa lift yo hejuru.
③ ibikorwa kuri apex yo guhagarara gato, umva kugabanuka kwa gluteus medius, hanyuma ugenzure neza umuvuduko, ugarure buhoro.
2. gupfukama igihagararo cya elastike yinyuma kuzamura ukuguru
Ingingo z'ibikorwa.
① gukosorabandemu bibero, yunamye, amaboko munsi yigitugu kugirango ashyigikire umubiri, inkokora yunamye gato, umugongo ugororotse, intoki zifunze, amaguru yunamye ivi.
② Komeza umubiri uhamye, komeza intangiriro, hamwe na gluteus maximus imitsi kugirango utware ukuguru hejuru hejuru, hanyuma uzamure neza kugeza hejuru.
Menya ko mugihe cyibikorwa, usibye ukuguru kugikora, gerageza kugumya umubiri wose usigaye.
3. Elastike ya bande apfukamye ukuguru kuruhande
Ingingo z'ibikorwa.
Kupfukama kuri yoga, kosorabandeku bibero by'amaguru yombi, yunamye, kandi ushyigikire umubiri n'amaboko munsi y'ibitugu.Kandi upfukame ku kuguru kamwe hamwe n'ivi ryunamye, ukundi kuguru hamwe n'ivi ryunamye hamwe ukuguru gushigikira hamwe.
Ute gluteus medius imitsi imbaraga zo gutwara ukuguru gukora kugirango ukomeze kunama ivi kuruhande no guterura hejuru yabo ikomeye, apex yo guhagarara gato, kwanduza gluteus medius, hanyuma ugaruke buhoro buhoro kugirango utangire ibikorwa.
③ ibikorwa mumubiri kugirango ubungabunge umutekano, usibye ukuguru gukora, gerageza gukora ibindi bice byumubiri bikosowe.
4. Ikiraro cya eastike ya bande
Ingingo z'ibikorwa.
① Kuryama ku mugongo wawe kuri yoga, kora bande ya elastike ku bibero by'amaguru yawe, ushyigikire umubiri wawe umugongo n'umutwe, umanike ikibuno hasi, utandukanya amaguru hafi y'ubugari bungana n'ibitugu byawe, kandagira hasi n'ibirenge byawe, hanyuma ushire amaboko yawe kumpande zombi z'umubiri wawe.
Komeza umubiri uhamye, komeza ikibuno, kandi uzamure hejuru kugeza umubiri wo hejuru uri mu ndege imwe n'amatako.
Kuruhuka hejuru, shyira gluteus maximus, hanyuma ukande hasi kumatako kugirango ugarure.Witondere kugarura mugihe ikibuno kiticaye ku matiku, kugirango imitsi yibibuno ihagarare.
Igice cya 3: Imyitozo yo kwihanganira Cardiorespiratory
Ibikorwa by'ingenzi.
Komezabandeiringaniye kandi idafunze, ishyizwe hejuru y'amavi.
End Hindura ikibuno cyawe, wunamye, igice cya squat, wegamire imbere gato, komeza intoki zawe, kandi ukomeze ibirenge munsi yigitugu cyawe.Kandi uzunguze amaboko vuba, uhinduranya ibumoso n'iburyo.
③ Witondere gukomeza ikibuno cyawe gihamye, kandi ntugahumeke mugihe cy'amahugurwa.
Igihe cyo kohereza: Werurwe-07-2023