Kurambura ni umuyobozi uzwi cyane mumahugurwa. Kurambura bihinduka akamaro gusa kugirango ubashe kwicara kuri twine. Muri icyo gihe, elastique nziza yimitsi ibuza isura yibibazo hamwe ningingo, ububabare inyuma n'amaguru, byorohereza gutwita no kubyara. Tuvuga amategeko ashinzwe kurambura.
Icyo Gutegura Amasomo
Ku masomo ukeneye igitambaro gikozwe kuri reberi cyangwa ifuro, bibiri byangirika kuri yoga, gum ya elastike hamwe numwanya muto wubusa. Ni ngombwa kwitoza kurambura mucyumba gifite umwuka mwinshi mubushyuhe bwicyumba - dogere 25-28. Mu mitsi ikonje iragabanuka, kandi baruhutse mubushyuhe, kuburyo uzahita ubona igisubizo cyamasomo. Simbuza ibintu byoroshye, ntabwo bivanga. Mubitekerezo byacu, amahitamo yoroshye ni siporo yo hejuru namaguru, amasogisi yoroheje cyangwa ibirenge byoroheje kumaguru.
Ni kangahe isomo ryanyuma
Ibyiza, niba kurambura uzakora nyuma yimyitozo nkuru. Cyane cyane cyane kugirango urambure imitsi nyuma yo kwiruka cyangwa kugenda vuba. Ntuzigere utangira kurambura utabanje gushyushya imitsi, bitabaye ibyo urashobora kuzikomeretsa. Kora imikino ngororamubiri: kuva mu ijosi kugeza ibirenge n'amaboko. Nyuma yo gukora imyitozo, kuryama ku gitambaro no kuzunguruka ibinyamakuru - umubiri wawe rero witegure umutwaro, uzamura impinga n'umuvuduko. Turagugira inama yo gukora isaha imwe - iminota 10 yo gushyuha no gukanda, iminota 40 irambuye niminota 10 yo gutekereza. Kwicara vuba kuri twine, kora buri munsi.
Kora ubushyuhe mbere yo kurambura
Ifoto: PilixAByay.com.
Niki imyitozo yo gukora
- Hagarika kurambura mu mitsi yo mu ijosi ndetse n'umukandara w'igitugu - Kora uruziga n'imperuka, wicaye ku gitambaro. Buri gihe ukomeze umugongo ugororotse, ugerageza guhuza ibyuma: igihagararo cyiza ni ukurambura umutekano.
- Nyuma yo gukora ahahanamye kumpande zumwanya wicaye: Tera amacumbi kurupapuro, Kurura ukuboko kumusaku kuruhande. Ugomba kumva urujijo.
- Noneho kora "ikinyugunyugu": Huza ibirenge, ugerageza kubimura hafi bishoboka kugeza ku gihingwa. Fata ibiganza ku rubasiki rw'ibumoso, n'inkokora barapfukamye. Urashobora kugera kuboko kwawe imbere, ugerageza kugabanya igifu hejuru y'ibirenge.
- Noneho kora kurambura muburyo bwiza - nibyiza cyane kuruta kurambura. Hagarara ku mavi kandi ukurura ukuguru kumwe imbere, ushyira agatsinsino no kugorora mu ivi. Tera ukuguru kugororoka, guta inyuma neza. Urashobora kumera gato, ugerageza buri masegonda 15 kugirango umanuke hasi.
- Hindura ukuguru kugororoka mu ivi hanyuma wimure uburemere bwumubiri kuriwo. Wunamye ukuguru, fata isogisi ukoresheje ukuboko, hanyuma uyikwege ibibuno. Shyiramo igihe kuri terefone yawe: Umunota 1 ufashe kuriyi myanya.
- Kugorora amaguru yombi, yicaye kuri twine. Niba udakuyeho amaboko hasi cyangwa ugahindura umugongo, fata kuri yoga ukajya kuri bo. Uburemere bwumubiri bugomba kugira ngo bunanire - imitsi ya pelvis irambuye. Bitabaye ibyo, uzarambura imitsi yaguye, utazazana impyi.
- Kora imyitozo imwe hamwe nindi kirenge.
- Hanyuma uhindukire imbere. Kunama amavi no kubatunga cyane uko ubishoboye. Andika inkokora yawe hasi cyangwa uhagarika buhoro buhoro ujya imbere-inyuma. Ugomba kumva impagarara yimitsi ya pelvis.
- Kugorora ikirenge kimwe hanyuma ukomeze gukora imyitozo kumunota 1. Hindura ibirenge hanyuma usubiremo imyitozo.
- Kugorora amaguru yombi - komeza kuriyi myanya iminota 2.
Buri myitozo itangwa byibuze umunota.
Ifoto: PilixAByay.com.
Amategeko arambuye
Mugihe cy'imyitozo, ugomba kumva ko byoroshye impagarara mumitsi. Ntibikenewe kurambura kubwimbaraga mugihe wumva ububabare, bizaganisha ku gukomeretsa. Ni ngombwa kandi gukora imyitozo buri gihe kuburyo imitsi imenyere umutwaro hanyuma uruhuke buhoro buhoro. Ukimara kubona ko byoroshye kurambura, baza inshuti igufasha - shyira inyuma kugirango wongere imitsi no kongera imitsi.