Ibibuno, bizwi kandi nka bande yo kurwanya cyangwa mini loop, nigikoresho cyingirakamaro mukuzamura imyitozo no kwibasira amatsinda yihariye. Iyi mitwe mito kandi itandukanye irashobora gukoreshwa mumyitozo itandukanye kugirango wongere imbaraga mumitsi yawe kandi ukore imyitozo itoroshye.
Ibibuno byibibuno byibasira cyane imitsi mu kibuno cyawe, nka glute yawe, flexors, hamwe nibibero byo hanze. Gukoresha ikibuno bifasha gukora imitsi mugihe cyimyitozo ngororamubiri, biganisha ku mbaraga n’ibisobanuro byinshi muri utwo turere. Nibyiza kandi mukwongera urwego rwimikorere, kunoza imiterere yawe, no kwirinda imvune.
Kimwe mu bintu byiza byerekeranye na bande ni uko byoroshye gukoresha kandi bishobora kwinjizwa mubikorwa byose byo gukora imyitozo. Dore imyitozo itanu ushobora kugerageza gukoresha ikibuno:
1. Kuzamura Ukuguru Kuruhande: Kuryama kuruhande rwawe hamwe na bande ya hip izengurutse amaguru. Zamura ukuguru kwawe hejuru werekeza hejuru, ukomeze kugororoka, mugihe ukomeza kugenzura no kuringaniza. Hasi ukuguru inyuma hanyuma usubiremo inshuro nyinshi, mbere yo guhindukira kurundi ruhande.
2. Ibituba: Shyira ikibuno hejuru y'amavi yawe hanyuma uhagarare ukoresheje ibirenge bya hip-ubugari. Hasi mumwanya wa squat, ukomeze intangiriro yawe hamwe nuburemere bwawe mumatako. Fata hepfo kumwanya muto mbere yo gusubira kumwanya wo gutangira. Subiramo kubisubiramo byinshi.
3. Clamshells: Kuryama kuruhande rwawe ukoresheje ikibuno kizengurutse ikibero cyawe, hejuru y'amavi yawe. Komeza ibirenge byawe kandi uzamure ikivi cyo hejuru hejuru ugana ku gisenge, fungura amaguru yawe nka clamhell. Shira ivi hasi hanyuma usubiremo inshuro nyinshi, mbere yo guhindukira kurundi ruhande.
4. Shira intoki zawe hanyuma ukande glute yawe mugihe uzamuye ikibuno hejuru ugana ku gisenge, ukomeza ibirenge hasi. Fata hejuru kumwanya muto mbere yo kumanuka inyuma. Subiramo kubisubiramo byinshi.
5. Kugenda kuruhande: Shyira ikibuno hejuru y'amavi yawe hanyuma uhagarare hamwe n'ibirenge byawe bitandukanije. Fata intambwe nkeya kuruhande, ukomeze amavi yawe yunamye gato kandi intangiriro yawe. Fata intambwe nke mubindi byerekezo hanyuma usubiremo inshuro nyinshi.
Ibibuno bya hip biza mubyiciro bitandukanye byo guhangana, urashobora rero guhindura ubukana bwimyitozo ngororamubiri kurwego rwawe rwo kwinezeza. Birashobora kandi kugenda kandi byoroshye gupakira niba ushaka kujyana nawe mugihe cyurugendo cyangwa muri siporo gusa.
Kwinjiza ikibuno cyibibuno mubikorwa byawe byimyitozo ngororamubiri birashobora kugufasha kugera kubisubizo byiza wibasiye amatsinda yihariye yimitsi, kongera imbaraga, no guteza imbere urwego rwimikorere no guhinduka. Waba utangiye cyangwa umukinnyi w'inararibonye, bande ya hip ninyongera cyane muburyo bwo gukora imyitozo!
Igihe cyo kohereza: Apr-30-2024