Bimaze gusubira inyuma yimyitozo ngororamubiri, imashini yo koga igenda yiyongera cyane mu kwamamara - ku buryo ubu hariho sitidiyo zose za butike zabigenewe hamwe n’inyungu ziteye ubwoba umubiri wose. Inkomoko yizewe
Ariko imashini irashobora gutera ubwoba mbere.Nyobora n'amaguru cyangwa amaboko?Ese ibitugu byanjye byakagombye kubabara?Kandi ni ukubera iki ibirenge byanjye bikomeza kunyerera mu mishumi?
Ahubwo, wibande ku gukoresha ibyaweimbaraga zo hasi-umubiriimitsi - glute, hamstrings, quad - kugirango wirukane hanze hanyuma usubire inyuma witonze. Mbere yo kwibira mubuhanga bwinshi, dore amagambo abiri azafasha kuyobora imyitozo yawe:
Amagambo yo koga
Inkoni ku munota
Ninshuro zingahe utondekanya (stroke) muminota 1.Gumana iyi nimero kuri 30 cyangwa munsi yayo, Davi ati.Wibuke: Byerekeranye nimbaraga, ntabwo kuzunguza umubiri wawe inyuma gusa.
Gutandukanya igihe
Nibihe byigihe bifata kumurongo wa metero 500 (cyangwa kimwe cya gatatu cya kilometero).Intego kuminota 2 cyangwa irenga.Kugirango wongere umuvuduko wawe, usunike n'imbaraga nyinshi - ntugasunike amaboko byihuse.
Noneho ko umaze kunonosora imiterere yawe hanyuma ukumva ijambo ryibanze ryo koga, fata akanya hanyuma ukore imyitozo ya Melody.hano.
Uzakora ingendo haba kumashini yo koga kugirango ikomeze ibintu bishimishije kandi bikomeye.Tegerezaimbaho,ibihaha, nasquats(mubandi) kumyitozo yumubiri wose.Bizagufasha neza kandi bikomeze imitsi yose ukeneye kugirango uzane imbaraga zikomeye mumasomo yawe yo koga.
Igihe cyo kohereza: Ugushyingo-16-2022