Umwaka mushya nimwe mubiruhuko bikundwa mugihugu cyacu. Icyakora, nyuma y'ibiruhuko bya Mutarama, uruzitiro rw'umwaka mushya no guterana byagaragaye cyane mu gicuku, benshi bavuze ko ubutegetsi bwabo bwarashwe: ntibasinzira mu gihe cya nyuma bakabyuka mu gitondo. Urashobora gushiraho ubutegetsi busanzwe ubifashijwemo nimyitozo yo guhumeka izwi cyane, tuzakira inzobere muri Yoga-imyitozo Nina KoloMyceva.
Imyitozo yubuhumekero ntiribaho gusa kugarura gusa nyuma yo kohereza Orvi no kubungabunga ubudahangarwa, ahubwo no kwidagadura. Imyitozo yo guhumeka nimugoroba itezimbere ubuziranenge, nkuko bakwemerera guhuza ibiruhuko biri imbere. Mubindi bintu, imyitozo yo guhumeka mbere yo kuryama ifasha kwerekana inzira y'ubuhumekero, kuzamura imitsi yamaraso, bigira uruhare mu bisanzwe bya sisitemu y'imitsi, birinda ibitotsi no gusinzira.
Mbere yo gukanda imyitozo yo guhumeka, ugomba gukora ibikorwa bike byoroshye. Ubwa mbere, ni itegeko ryo guhumeka icyumba. Niba udafite ibibazo byubudahangarwa, urashobora gusiga idirishya ku ijoro ryose. Icya kabiri, hitamo imyenda yo gusinzira kuva mumyenda isanzwe. Icya gatatu, uzimye ibikoresho byose, inzira imwe cyangwa ikindi gukumira ibitotsi bisanzwe, birimo TV.
Nina KoloMyceva
Gym yubuhumekero irashobora gukorwa kuryama muburiri n'amaso afunze. Ni ngombwa cyane kwibanda kumasezerano yo gukora kandi ntutekereze muriki gihe bimwe mubibazo byawe, ibibazo, nibindi bibazo byose bigomba gusigara kugeza mugitondo, kuyoborwa nubwenge. Guhumeka mugihe cymmnastics igomba gukorwa gusa. Ni ngombwa ko umwuka ari ngufi kuruta umunaniro.
Imyitozo nimero 1. Guhumeka. Hanyuma utangire buhoro buhoro, wuzuze umwuka wambere igifu (bigomba kuba cyarashize), hanyuma akarere kavurizwa), umwuka wanyuma wuzuza igice cyo hejuru cyigituza (harimo n'akarere ka clavicle) . Umunaniro nazo zikorwa buhoro buhoro kandi muburyo butandukanye: igice cyo hejuru cyigituza, imbavu, igifu. Subiramo uyu mwitozo byibuze inshuro 5.
Imyitozo nimero ya 2. Hano ukeneye kwibanda ku mwuka w'inda. Gerageza kudakoresha igituza nigice cyo hejuru. Kugenzura ukuri kwicwa yiyi myitozo, shyira ikiganza cyawe ku gifu. Subiramo uyu mwitozo kuva inshuro 5-7.
Imyitozo nimero 3. Iyi myitozo irashobora kwitwa guhumeka kuri konti. Guhumeka. Noneho tangira guhumeka kandi, mugihe ubikora, tekereza kuri 4, komeza umwuka wawe kandi ubare kugeza kuri 7, usohoke buhoro, usohoke kuri 8. Fata umwuka inshuro nyinshi.
Imyitozo ya 4. Muri iyi myitozo, tubona kuri 10: imibare idasanzwe - guhumeka, ndetse - guhumeka. Ubu buhanga bufasha kwibanda no kwiga guhagarika isi. Iyo ukora, ntukibagirwe ikintu cyingenzi - umwuka mugufi, guhumeka cyane. Kandi ibi byijejwe kugufasha gusinzira vuba.