1. Ninde ukunda guterura amaguru
Ikintu kinini kiranga ukuguru ni uko umubiri wo hejuru ushingiye ku ntebe.Kudahagarika umubiri bigabanya uruhare rwitsinda ryimitsi yimitsi, byongera ingaruka zo kwigunga kuri quadriceps, kandi bigufasha kugenzura neza urwego rwo kuzamura.
Hariho ubwoko bwinshi bwimyitozo ihitamo gukoresha amaguru:
Kubantu bateye imbere, ongera ukuzenguruka ukuguru kandi werekane imirongo yimitsi yibibero.
Abantu badashobora kwikubita hasi cyangwa ntiborohewe.
Abitangira, imbaraga zingenzi zirakomeye cyane, kandi squat ntabwo ihagaze bihagije.
2. Impamvu zo kubabara umugongo
Kugirango uzamure ingaruka zamahugurwa, abantu bateye imbere bakunze gukoresha uburemere buremereye no kongera intera yimikorere.Iyo ukora kanda kumaguru, kugorora ivi nigikorwa kibi cyane, mubisanzwe rero byongera gukuramo ivi mugihe umanuka.
Abitangira badashoboye guswera ntibashobora guhagarara neza mugihe bakoresheje imbaraga kubera imbaraga zabo nke.
Kubwibyo, mugihe cyo kuzamura ukuguru, ikibuno nu kibuno birashobora guhagarikwa kuntebe, kandi igitereko kigoramye inyuma.Uku gusubira inyuma bizagorora inguni yumugongo (mubisanzwe ni nyagasani gato), bigatera akaga kihishe kubabara umugongo.
Impamvu ya 1: Iyo igitereko kigoramye inyuma, disikuru ihuza uruti rwumugongo izahagarikwa numubiri wurugingo hanyuma ikabyimba inyuma, ishobora guhagarika imitsi ikikije.
Impamvu ya 2: Iyo uruti rw'umugongo ubwarwo rumaze kuba ku mpande zidafite umutekano, uburemere bw'igikoresho bwongera umutwaro ku ruti rw'umugongo.
3. Uburyo bwo kwirinda
Kugabanya ingaruka zishobora guterwa no gukanda amaguru, dore inama 4.
Inama 1 Menya neza ko ikibuno cyawe n'ikibuno cyawe bifatanye kuntebe kugirango wirinde gusubira inyuma.
Inama 2 Mugabanye kumanuka gato, urebe neza ko uburemere buri kumaguru no kugabanya uruhareya peuruti rw'umugongo.
Impanuro ya 3: Iyo wumva ko imitsi ya quadriceps idahagije, manura umwanya wibirenge ho gato, ibyo bikaba bishobora kongera umuvuduko woguhuza ivi kandi bikagabanya ibikorwa byikibuno, bityo bikongerera imbaraga za quadriceps femoris.
Impanuro ya 4 Mugihe ukoresheje uburemere buremereye, koresha umukandara kugirango ufashe kongera umuvuduko wimbere munda, utuma imitsi yibanze irinda neza uruti rwumugongo.
Igihe cyo kohereza: Jun-17-2022