Icyo tugiye kuganira uyu munsi ni ugukoresha uruziga rwo munda kugirango ukoreshe inda.Ugomba gukora buri rugendo neza.Niba ingendo zawe atari zo, nibyiza kutamushyira mumahugurwa.Nigute ushobora gukoresha uruziga rwinda kugirango utoze imitsi yinda neza?Kandi imyitozo itatu yingirakamaro munda!
Niba utazi gukoresha uruziga rw'inda, nibyiza kutabukoresha.Hariho impamvu zibiri, kuko nibyiza urimo guta igihe, kandi mubi, iki gikorwa kizakomeretsa umugongo wo hasi.Iki nigisubizo kibi muri bo.
Ariko niba ingendo zawe ari nziza, ubwo rero ni imyitozo ikwiye kuri wewe.Icyo ugomba kwitondera nukumva ibice bitatu bitandukanye.Iya mbere nigikorwa cyo kwitegura, icya kabiri nicyiciro cyo gusohoza, naho icya gatatu ni ugukurura inda chakra igaruka kuri wewe.
Mu bice bitatu byavuzwe haruguru, mubyukuri ibikorwa byose byamahugurwa birashobora gutandukanywa murubu buryo, tuzasobanura buri gice.Iyo witeguye gukora iki gikorwa, ikintu cya mbere ugomba gukora nukwitondera igihagararo cyumugongo nigituba.
Urufunguzo rwikibazo nuko abandi bazagusaba ko wakomeza umugongo kumurongo ugororotse.Iyo ukoze ibi, wabanje kwizera ko ushobora gukoresha imitsi yo munda, ariko ibikorwa nkibi bizagira ingaruka ku kurambura imitsi, ariko kurambura imitsi ni ngombwa kuri ibi.Kwimuka ni ngombwa cyane.Ahanini, imitsi yinyuma niyo izakoreshwa mugukosora inyuma.
Mubyukuri, iyi myitozo nayo ni nziza mumyitozo yinyuma, cyane cyane iyo uri murugo kandi ntaburyo bwo kwitoza ufite ibiro, ariko ntabwo aribyo byibandwaho muri uyu mwitozo.Ntabwo dushaka gukoresha amaboko agororotse kugirango tumenye imitsi yinyuma, turashaka guteza imbere Imbaraga zimitsi yibanze.
Turabizi ko imitsi yibanze ifite umurimo wo kugonda urutirigongo, ariko ibi ntibisobanuye ko dushaka kunama uruti rwumugongo birenze urugero, bityo rero tugomba gufata icyemezo cyingamiya-ingamiya kugirango dukure inda yo hejuru kandi duhindure igihagararo cya igituza icyarimwe.Umubiri urashobora guhagarara neza.
Noneho urashobora kwinjira mugice cya kabiri kugirango urangize imyitozo yiziga ryinda.Icyo ugomba kwitondera ni uko biri murwego rwo kugenzura ushobora kugenzura.Kuberako intego nyamukuru ubu nukugumya imitsi yibanze mumagambo akomeye mugihe wirinze kwaguka gukabije kwumugongo, kuko ibi bizatera kwangirika kwumugongo.
Kubwibyo, ingendo zacu zigomba kugenzurwa murwego rugenzurwa.Kubatangiye, urashobora gusa gukoresha urwego ruto.Kubantu bateye imbere, urashobora gusunika kumwanya uri kure.Mubyukuri, urashobora Kuguma kumwanya wa kure mugihe gito.
Icyangombwa ni ukureba ko inda ishobora gukomeza gukomera, igihagararo cyo hepfo ntigishobora guhinduka, kandi gukomera bigomba gukomeza kuva kumutwe kugeza umurizo.Iyo ugarutse, ikibuno cyawe ntigomba kurenza amavi, kandi imitsi yo munda iragabanuka cyane.
Nyuma yo gusobanukirwa nuburyo bwiza bwo gufungura uruziga rwinda, turasaba kandi ko abashya bagomba kwigira kubikorwa byibanze, kubera ko imbaraga zinda zanyu zidahagije kugirango urangize imyitozo yiziga ryinda, hepfo rero turasaba imyitozo itatu ikomeye yo munda, reka dufate reba!
Igikorwa 1: Iryamire umugongo kandi uzamure ukuguru
Iryamire umugongo hasi, ufate inkombe ya matela n'amaboko yombi kugirango urangize, uzamura amaguru inshuro 15 muri buri tsinda, kandi wuzuze amatsinda atatu yose.
Igikorwa cya kabiri: kwiruka kumusozi
Umunota umwe ni seti imwe, amaseti atatu arahagije.
Igikorwa 3: Kuzenguruka kwa Dumbbell
Iyi myitozo ni imitsi yo hanze.Buri tsinda ryuzuza inshuro cumi nagatanu, nimwe inyuma ninyuma kuruhande rumwe ibara rimwe.Hano hari amatsinda atatu.
Igihe cyo kohereza: Ukwakira-18-2021