Imyitozo ngororamubiri umugore utwite ashobora gukora igice cya 2


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REKA TUREBE IMYITOZO NGORORAMUBIRI YEMEWE N’ITEMEWE K’UMUGORE UTWITE

( IGICE CYA KABIRI )

Ese waba uzi imyitozo ngororamubiri yemewe n’itemewe ku mugore utwite?

Ese waba uzi zimwe muri siporo nziza ku mugore utwite?

Kuva ku muto kugeza ku mukuru twese dukenera siporo dore ko ari ingenzi mu gutuma tugira amagara mazima.

Usanga nyamara abantu bibaza niba umugore utwite nawe yemerewe gukora siporo, ndetse bakibaza niba abyemerewe izo yemerewe izo ari zo.

Ni muri urwo rwego rero hano twaguteguriye amoko agera kuri atanu ya siporo nziza ku mugore utwite, ndetse akarusho akaba ari siporo yakorera no mu rugo atagombeye kujya mu mazu yagenewe gukora siporo.

Kandi izi siporo zikaba zemewe gukorwa n’umugore wese utwite, uko inda yaba ingana kose, mu mezi yose yaba ifite.

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Ese waba uzi siporo nziza ku mugore utwite?
Izi zimwe muri siporo nziza ku mugore utwite yagakwiye gukora kandi ntizimugireho ingaruka:
1. Plié:

Iyi siporo yitwa plié dore uburyo ikorwamo:

(Urebe ifoto hepfo)

Hagarara iruhande rw’intebe ndende (chaise), ufatisheho ikiganza noneho akandi kaboko ugafatishe ku kibero cy’ukuguru biri kumwe.

Tandukanya amaguru nk’uko twabikweretse ku ifoto iri hepfo,

ariko ku buryo budakabije, gusa uko inda ikura niko usabwa kurushaho kuyatandukanya,

Manuka buhoro nk’ugiye gusutama ariko wemye, udahese umugongo, wongere uzamuke uhagarare wemye.

Mbere yo kuzamuka banza wegeranye imbaraga noneho ka kaboko gafashe ku ntebe ariko wishingikirizaho uzamuke neza.

Ibi ubikora inshuro ushoboye, wakumva unaniwe ukarekera aho.

Akamaro:

Iyi siporo ikomeza inyama z’ibibero n’amatako ndetse igatuma n’ikibuno kimera neza.

Ikindi ni uko ituma umubiri ugira uburinganire.

 

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2. Urubavu:
Iyi ni siporo ikorwa uryamiye urubavu, ni nayo mpamvu tuyise urubavu.

Uko ikorwa:

Ryamira urubavu rw’iburyo wiseguye akaboko,

Hina ukuguru uryamiye (kw’iburyo) bikore imfuruka ya 45° (uguhina bidakabije) naho ukw’imoso ukurambure,

Kugirango ube ukomeye, ukuboko kw’imoso gufatishe hasi,

Zamura akaguru k’imoso ugeze aho ushobora ukarekereyo umwanya ushoboye,

Mu kuruhuka, gahine noneho urambure ak’iburyo.

Ibi ubisubiremo inshuro zingana ku mpande zose, ibyo wari wakoreye iburyo noneho ubikorere ibumoso.

Akamaro:

Iyi siporo ikomeza ibibero amatako n’inda,

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3. Plank:

Iyi siporo yenda kumera nko gukora pompage (push-up).
Uko ikorwa:

Mera nk’ugiye gukambakamba, ariko upfukamye,

Noneho wishingikirije ku nkokora, ni ukuvuga igice cy’ukuboko cyo hepfo cyose kiri hasi,

urambure amaguru uyajyana inyuma,

Umubiri wawe ube ugororotse n’amaguru arambuye neza ashinze ku mano,

kandi ntiwikomeze mu nda,

Witsa nka kabiri cyangwa gatatu,

gusa ushoboye wanageza kuri gatanu,

ukagarura amaguru imbere (upfukamye),

noneho wamara kuruhuka ugasubiramo.

Ubikora inshuro ubashije.

Akamaro:

Iyi siporo ikomeza inda, amaboko n’umugongo.

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4. Curl and Lift:

Iyi ni siporo iri muri siporo zo guterura uretse ko hano udaterura ibiremereye.
Uko ikorwa:

Icara ku ntebe yaba chaise cyangwa agatabureti,

Ariko wicare aho irangirira,

mbese wicaze agace k’inyuma k’ikibuno,

Mu kwicara ube wemye, umugongo ugororotse mbese udahese umugongo,

Ni byiza ko iyo ntebe ituma wicara ibirenge bikora hasi neza kandi udatunnye amavi,

Muri buri kiganza fatiramo ikintu gipima ibiro hagati ya 2.5 na 4,

ugipfumbatije (byiza wakoresha udukoresho twabugenewe),
Hina inkokora ku buryo mu nkokora hakora imfuruka igororotse,

Akaboko ko hejuru gafashe ku mubiri,

Bikore inshuro ushobora hagati y’inshuro n’indi uruhuka.

Mu gupfumbatiza, ibiganza bibe birebana.

Akamaro:

Ibi bikomeza ibizigira, inkokora n’amaboko muri rusange.
5. Akaboko:

Nanone iyi ni siporo twavuga ko ivanga guterura n’ibimeze nka pompage.

Uko ikorwa:

(Urebe ifoto hepfo)

Pfukamisha ivi ry’iburyo ku ntebe (ahicarwa),

imoso ihagaze irambuye,

Unama ku buryo umugongo uba uringaniye no hasi,

noneho ufatishe akaboko k’iburyo ku ntebe (ahicarwa),

Mu kaboko k’imoso terura igifite ibiro hagati ya 2.5 na 4 akaboko gahinnye ariko kareba hasi,

ikiganza kikureba,

Uko akaboko gahinnye bikore imfuruka igororotse,

Mara akanya utyo, noneho wongere urambure akaboko ukamanura,

Bikore kuri buri ruhande, rumwe niruruha ukoreshe urundi.
Akamaro:

Ibi bikomeza umugongo, ibizigira n’imikaya y’ukuboko.
Icyo ugomba kwitondera

Izi si zo siporo zonyine umugore utwite yakora, kuko aba asabwa no kugenda,

Ndetse iyo inda ikiri ntoya aba ashobora gukora siporo yo kwiruka n’iyo gutwara igare,

Cyangwa siporo yo koga nk’uko twabibonye mu gice cya mbere cy’iyi nkuru,

gusa zo uko inda igenda ikura asabwa kugenda azigabanya.

Utwite wemerewe koga rwose gusa uko ugenda unanirwa ukazabihagarika.

Icyakora ntibyemewe na rimwe ko umugore utwite akora abdomino (sit-ups), cyangwa siporo yose akora agaramye.

Umugore utwite ntiyemerewe gukora abdomino,

Gusa izi twaguhitiyemo igihe cyose wazikora, amezi yose inda yaba ifite.

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