Amaboko akuze - umurimo uroroshye, kuko imitsi iherereye kuri bo byoroshye kugaragara kuruta ikibazo cyumubiri. Nubwo bimeze bityo ariko, abantu bake barabikora - ukeneye rugi, ukeneye ibiragi, ukeneye igihe.
Ariko kugirango uzane imitsi mumajwi, ntabwo akeneye siporo cyangwa ibikoresho byihariye, iminota 10 gusa inshuro 2-3 mucyumweru no kwifuza. Murakoze imyitozo yoroshye, amaboko yawe ntazareba cyane, cyangwa aryoshye, kandi nanone ntukagutera guterana kwa shampiyona yumubiri.
Burigihe nibyiza gutangirana nubushyuhe buto, kandi aba bamenyereye abantu bose kuva mumyaka muto yimashini, uruziga, inzoka, nibindi.
N'ubu IMYITOZO:
1. gusunika kera
Amaboko ku mugari w'ibitugu, urashobora guhagarara ku mavi. Komeza umugongo wawe ugororotse, n'imitsi yitangazamakuru mu mpagarara. Igihe cyose umanutse torso kugirango amabere akora hasi. Uyu mwitozo ukora neza muri triceps zombi n'imitsi yonsa. Kora ibisubizo 10. Igihe kirenze, urashobora kugora umurimo ugakanda inkokora kumubiri mugihe ukanze.
2. Kwirukana
Gukora iyi myitozo uzakenera inkunga ikomeye, yaba intebe, uburiri, imbonerahamwe, imbonerahamwe yigitanda cyangwa intebe. Kugirango ubikore, shyira amaboko inyuma hejuru hejuru kandi ukagirire intoki zawe hepfo. Amaguru yawe urashobora gufata iburyo no kumurongo wiburyo. Hasi kandi uzamure ishyari hamwe nimbaraga zamaboko. Kora ibisubizo 10.
3. Kugabanya imikindo
Kwicara cyangwa guhagarara hamwe. Urutoki kurwego rwigituza, intoki hejuru, inkokora mumurongo ugororotse. Tangira kuyarya n'imbaraga zose, fata ugera kuri icumi, humura imitsi. Kora ibisubizo 10. Imyitozo kandi ikurura imitsi yo mu gatuza.
Icy'ingenzi kwibuka mu myitozo:
Ntukihutire, witondere witonze inzira zose;
Komeza umwuka wawe, ntugatinde, mu rwego rwo guhumeka.
Kora imyitozo yose muri 3 yegereje. Aya masezerano uko ari atatu yoroshye ntabwo asaba umwanya munini, ariko bizagufasha kwirinda amaboko yawe mu ijwi, kugirango ukomere, birashoboka ko yambara imyenda yo hanze nta mbogamizi .
Kugirango hejuru usa neza, birakenewe kandi gukora kumitsi yumugongo, ibitugu nigituza. Guha amaboko neza, urashobora guhuza ibitaramo bipima 1.5 - 2 kg. Ntiwibagirwe ko imitsi ireba mu buryo bubyibushye, iki gikoresho gikeneye kugabanuka, reba imbaraga zawe.