Emera, benshi muritwe biragoye cyane kwinjira mubuzima bwa buri munsi kuva mugitondo. Muri ibi bihe, ikirego cyo kuzigama kiva mu gutabara, ku byerekeye ibyiza tuzabibwira.
Niki gitanga imbaraga zumubiri kuva mugitondo?
Ubwa mbere, umubiri uza mumajwi, imitsi irashyuha, kandi ubwonko burabyuka burundu. Byongeye kandi, mubyumweru bike byimitwaro ihoraho mugitondo uzabona uburyo ishusho yawe iba nziza, urashobora gutakaza rwose ibiro bimwe. Kandi, birashoboka, icyo cyingenzi wongeyeho - ukurikiranyweho neza, kuko imbaraga zumubiri zitera umusaruro wibyishimo.
Turagusaba kumenyera hamwe nimyitozo yoroshye ushobora gukora byoroshye buri gitondo mbere ya mugitondo.
Ni ngombwa gutangira mugitondo muburyo bwiza
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Kuririmba
Nkingingo, dutangira kwishyuza hamwe no kurambura. Hagarara neza, shyira amaguru ku bugari bw'ibitugu. Yakubye mu gihome gikururwa, ubahindure. Irinde umugongo wawe ugororotse. Kora imyitozo inshuro nyinshi kugeza kumasegonda 15.
INTEGO
Benshi muritwe duhita twirengagiza akarere kahagarara, kandi hano hari umubare munini wingingo zifatika zifite inshingano zinzego zingingo. Kuri massage nkeya yibirenge, ugomba guhindura ahantu hava mumaguru kugeza ku kuguru, uhore uhagarike agatsinsino, hanyuma kurugo. Imyitozo irahagije kugirango ukoreshe iminota 5-10.
Kuzunguruka
Imyitozo ngororamubiri ni ingirakamaro cyane kubintu. Dutangira imyitozo tuvuye kumutwe, duhindukirira ibitugu, amaboko, ibirenge namaguru. Kuri buri gice cyumubiri, tegereza iminota 5. Icy'ingenzi ni ukubuza ibyiyumvo bibabaza.
Ntabwo abantu bose barashobora gukanguka bagahita bakomeza kurangiza imanza
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Ahahanamye hamwe na squats
Imyitozo ntizafasha kwishima gusa, ahubwo izashyiraho urutonde rw'ibibuno na kiriyamo. Fata neza, ugorore inyuma, shyira amaboko yawe kumukabune. Ntukihutire, dukora tilts imbere, tugoroha umugongo, noneho kora buhoro buhoro. Mugihe ukora imyitozo, kunama gato kumavi kugirango utangiza ingingo. Subiramo imyitozo inshuro 15-20, buhoro buhoro wiyongera umubare wurugero.