Turashobora kubona ko abantu benshi bakunze guhuza ahip bandbazengurutse amaguru iyo bakoze squats.Ujya wibaza impamvu guswera bikorwa hamwe n'imigozi kumaguru?Nukongera imbaraga zo guhangana cyangwa gutoza imitsi yamaguru?Ibikurikira binyuze murukurikirane rwibirimo kugirango ubisobanure!
Inyungu zo gukoreshahip bandmugihe cyo guswera.
1. Emerera amatsinda menshi yimitsi muri glute kwitabira umurimo
Iyo dukora ibinini byimbitse, glute zacu zirahinduka kandi zirambuye.Gluteus medius, ariko, gluteus medius igira uruhare rwo gushimuta ikibuno no kuzenguruka kuri horizontal.Ibi bivuze ko gluteus medius ikomezwa cyane iyo ikorewe icyarimwe.Birumvikana, dushobora kandi kuzamura iri tsinda ryimitsi ryonyine.Abubaka umubiri barashobora gukoreshaikibunokugabanya guta igihe.Ubu buryo imitsi yamaguru namatako bigira uruhare runini mubikorwa, cyane cyane gluteus medius hamwe nitsinda ryizunguruka hanze.Rero, uzashobora gusohoza neza intego zawe zo kwinezeza.
Ikindi kintu kibaho nuko abantu benshi basanzwe bafite imitsi yinyongera ikomeye kuruta iyongeramo.Ibi bizagera kuburinganire bwamahugurwa no gukora abongeramo.Ibi bituma imitsi yose yo mumubiri yacu ikura muburyo bwiza.Rero wirinde imyitwarire yindishyi z'umubiri.
2. Kora umurongo wumubiri wumubiri uhamye
Iyo dukora squat yimbitse, umubiri wacu uba mumaganya kuva hejuru kugeza hasi.Ibitugu, inkokora, umugongo, inyuma yinyuma, ikibuno, amaguru, nibindi byose bigomba gutsinda imbaraga zakazi.Kuberako umurongo wingufu ari perpendicular kubutaka hasi, tugomba gutsinda ibiturwanya hejuru.Ibi biroroshye kubantu bose kubyumva.Ariko dushobora kwibagirwa ko hari ubundi bwoko bwimpagarara, aribwo umurongo wingufu kuva ibumoso ugana iburyo.
Trampoline muri parike yimyidagaduro, ngira ngo tuzabimenyera.Mubisanzwe, trampoline irazengurutse, ntabwo igaragara nka kare cyangwa izindi shusho.Niba uretse gusa ibyerekezo byombi hejuru no munsi yigitanda kigororotse, ibumoso niburyo ntibigenda neza.Noneho umwanya wa elastike ya trampoline uzaba muto.Ntabwo bizaba bihagije gushyigikira uburiri bwose, ntabwo bizakina, kandi hejuru yubufasha ntibizaba bihamye.
Reka dusubire kumurongo wimbitse.Imibiri yacu irahagaze neza hejuru no hepfo.Ariko iyo ushyizemo uburemere bwinshi, guhagarika umutima no gutuza kwumubiri bigabanuka.Amahugurwa nayo azagira ingaruka.
Ariko, niba wambaye aitsinda ryo kurwanyaku kuguru kwawe, ingaruka ziratandukanye rwose.Bizagumana impagarara mu bibero byawe uhereye imbere (ibumoso ugana iburyo).Bituma umubiri wawe uhagarara neza, cyane cyane umurongo wimbaraga zumubiri wawe wose.Haba kuva hejuru kugeza hasi, uhereye ibumoso ugana iburyo, cyangwa kuva imbere ugana hanze, burigihe hariho impagarara.Kwemerera gutoza uru rugendo imbaraga zose no kubona ikibuno n'amaguru birasa.Ibi bigufasha gutwika amavuta menshi mumubiri wawe no gukomeza amatsinda menshi yimitsi.Rero, urashobora kubaza ibirwanisho "imitsi".
Nizere ko ibivuzwe haruguru bishobora kugufasha.Niba ushaka kumenya byinshi, urashobora kujya kuriUrubuga rwa NQFITNESSKuri byinshi.
Igihe cyo kohereza: Ukuboza-07-2022