Imiterere y'ibibuno byawe igenwa na genetiki, iterambere ryumutsi numubare wibinure byubatswe. Niba uwambere yahindutse bidashoboka, hamwe na gatatu ukeneye kurwanya indyo, noneho ingingo ya kabiri iri kuri wewe gusa. Mubisanzwe abatoza inama yo guhugura ibibuno n'amaguru kabiri mu cyumweru hamwe n'inkoni ifite uburemere bw'ubuntu, ibiragi hamwe na tubilasi no kwigana gukora imyitozo ngororamubiri. Ariko, turashidikanya ko ufite ibikoresho byose bikenewe murugo, bityo dutanga amahugurwa dukoresheje abakozi bashinzwe uburemere - amazu ya reberi n'amacupa n'amazi.
Squats hamwe nisoko
Umuntu wese amenyereye squats ya kera, bityo dutanga verisiyo yumwimerere yimyitozo. Uhereye kumwanya uhagaze unyuzwe kugirango ikibuno kibangikanye hasi - ushobora gutangira amavi yawe amasogisi, nkumugani wibibi byubu buhanga bumaze kurasa. Kora inshuro 10-12, hanyuma ugume mumwanya wicaye amasegonda 10, guhora ukora ingendo: hejuru gato, hanyuma ujye munsi. Byose 3-4 byegereje. Ntiwibagirwe guhagarika ikibuno kugirango wumve imitsi. Niba utazi kuyobora mubyiyumvo, uhambire intoki zawe kubibuno: Ugomba kumva uko imitsi igabanuka. Niba ibi bitabaho, noneho urakwiye.
SESE - Imyitozo yibanze yo guteza imbere imitsi ya berium
Ifoto: Ibisobanuro.com.
Intebe
Iyi myitozo ikunze gushyirwa mumasomo yo guhugura mu gihugu kubera ubworoherane bw'ikoranabuhanga n'ingaruka zacyo kubera amakimbirane mu mitsi mu mwanya uhagaze. Kugirango dukore "intebe", jya kurukuta hanyuma uhagurukire kumugongo kugirango inkweto zikagerweho nurukuta. Icara kugeza kumwanya hamwe no gutinda kuriyi myanya kumasegonda 30-45. Subiramo inshuro 4-5. Kugora imyitozo, fata umupira muto, kandi mwiza wumupira wamahugurwa kumahugurwa. Shyira munsi yinyuma hanyuma ukande ku rukuta wenyine kugirango utagwa mugihe cya squats - nuko umubiri wawe uzahunga imitsi yose.
Igikona
Shira ikibuno elastike reberi, hagarara neza kandi utume ikirenge cyiburyo kiri kuruhande. Icara, uzamuke ugabanye ikirenge cyawe iburyo. Tujya kuruhande rwuruziga cyangwa muburyo ubwo aribwo bwose kugeza uhuye 20 gusubiramo. Noneho humura kandi uhindure amaguru utangiraga guhagarikwa uhereye kumaguru yibumoso. Gukora byose 4-6 byegereje.
Igikeri
Fata umupira wumukino ukaryama inda. Amapaki agomba kuba kumupira, akamuhomerera wenyine. Squate ibirenge cyangwa amaguru - hitamo uburyo byoroshye kuri wewe. Amaboko yashyizwe hasi kugirango ugereranye byoroshye kumupira. Amaguru aryamye hasi, noneho, kubera imbaraga zumitsi ya jagmed, urabarera kugeza aho urubanza. Tora amasegonda 1-2, hanyuma Hasi kandi, nta buruhukiro, ongera utereke. Gerageza kuzamura vuba amaguru hanyuma ukagabanya buhoro - ubu buhanga bugira uruhare mu kugabanya imitsi yihuta kandi birambuye, bitewe nabo byihuse mubunini. Kora inshuro 20 gusubiramo na 3-4 byegereje.
Kwishora hamwe n'uburemere
Ifoto: Ibisobanuro.com.
Nyuma yimyitozo nkaya, uzumva ububabare bushimishije mubibindi namaguru, hamwe no gusubiramo buri gihe, nyuma y'amezi abiri, reba uko indogobe yawe yakuweho.