Fitness

Kongera amataye na sports ukoreye mu rugo

18/06/2021
kongera amataye

Muraho, amakuru y’iminsi? Mu nkuru y’uyu munsi tubazaniye imyitozo yo kongera amataye ukoreye mu rugo, ndetse akarusho ni imyitozo yose ukorera kuri tapis. Nta nimwe igusaba guhagarara ngo uyikore. Ibintu ucyenera ni tapis yo kuryamaho, isaha wabariraho amasegonda aha ushobora no gukoresha telephone yawe ubundi ubishatse wakoresha resistance bands kugirango sports zikore neza uzane amataye vuba. Ubaye aribwo ugitangira gukora izi sports, waba uretse gukoresha resistance bands ubundi ukazazikoresha wamaze kumenyera.

Video turi kureberaho ni iyi iri munsi. Ku bifuza kureba uko buri mwitozo awukora wakanda play ndetse ukaba watangirana nawe mukagendana.

Akora imyitozo 7 yose hamwe buri mwitozo awukora amasegonda 45 hanyuma akaruhuka andi masegonda 15. Harimo imyitozo akora uruhande rumwe ubundi yamara kururangiza agakora n’urundi. Imyitozo y’ubwo bwoko muragenda mubona twanditseho ngo ubikore amaguru yombi.

Reka turebere hamwe iyo myitozo iyo ariyo, kuri buri sports turagenda dushyiraho aka video gato cyane (GIF) kerekana uko ikorwa.

1) Side hip abductors

Uyu mwitozo nk’uko mubibona haruguru ni ukuryamira uruhande rumwe ubundi ukazamura ukuguru kumwe uhinnye ivi. Urangije uruhande rumwe urahindukira ugakora nurundi.

2) Side clam

Iyi sports ni kimwe ni iyo twabanje, itandukaniro ni uko ufatanya ibirenge byombi hakazamuka ivi ryonyine. Ubundi nayo ugakora amaguru yombi.

3) Fire hydrant

Uyu mwitozo ni wo wa mbere uzwiho kongera amataye, uri ku mavi n’amaguru yombi uzamura ukuguru kumwe nk’uko mubibona muri iyo GIF ruguru. Ugakomeza ukabikora kugeza amasegonda 45 arangiye warangiza ugahindura akaguru.

4) Circle fire hydrant

Iyi sports ni kimwe niyibanziriza, itandukaniro ni uko umera nkuri gushushanya uruziga nivi ryawe. Nayo ni nziza cyane, ikaba nayo uyikora amaguru yombi.

5) Hip thrust abductors

6) Lying down hip abductors

7) Single straight leg extension

Ngiyo imyitozo wakora ngo wongere amataye yawe, ubaye ushaka no kongera ikibuno wareba uko wabigeraho muri iyi nkuru ndetse no munda hato naho wareba hano. Inama imwe nabagira ni ukwitondera umubare w’imyotozo ugiye ukora kuri buri ruhande, mbese imyitozo yose wagiye ukora uruhande rumwe ubundi rwarangira ugahindura ugakora urundi. Hari igihe ushobora gusanga ukoze inshuro 10 uruhande rumwe urundi ugakora insghuro 13 urumvako ushobora kwiyongera bitangana bigasa nabi. Ushatse wakiha umubare wifuza gukora ubundi iby’amasegonda ukanabireka.

Murakoze kubana natwe muri iki kiganiro 😊, mugire umunsi mwiza ni ahubutaha πŸ™‹πŸΎβ€β™€οΈ.

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