Imyitozo yo guturika: gusimbuka ku gituza hakoreshejwe barbell!

Guturika ni ingenzi cyane mu mikino. Basketball, umupira w'amaguru, rugby n'abaterura ibiremereye byose bizwiho ubuhanga bwabyo mu gutera ibisasu bikomeye.

Mu by’ukuri, si abakinnyi gusa, ahubwo n’abakunzi ba siporo basanzwe bakeneye imbaraga zidasanzwe!

Imyitozo yo gutera imbaraga ishobora kongera ubushobozi bw'imitsi bwo kumva, kongera uburyo bwo gukora imyitozo ngororamubiri, no guhuza neza imikorere y'imitsi.

Mu gihe gito, imyitozo ngororamubiri ikoresha imbaraga zidasanzwe ikora siporo nyinshi kugira ngo ikore imitsi myinshi mu myitozo. Ibi bivuze ko ushobora guterura ibiro byinshi no kongera imitsi myinshi.

Mu gihe kirekire, gukangura uturemangingo tw’imitsi kugira ngo tubone uturemangingo twiza tw’umubiri nyuma yo kwiyandikisha. Uzarushaho kugabanya igihe cyo gukora. Iyo uturemangingo tw’imitsi tugize ubukana, imbaraga zawe, imbaraga zawe zo guturika n’imitsi bizarushaho kuba byiza!

Uyu munsi, ndashaka kubagezaho igikorwa cyiza cyane cyo gutoza imbaraga ziturika: gusimbuka ku gice cyo hasi cya barbell.

Nkuko bigaragara ku ishusho: fata agace k'icyuma cy'imirimbo n'amaboko yombi hanyuma uhite usimbuka ukoresheje squat!

Iki ni igikorwa cyiza cyane: ugereranyije n'imyitozo yo guterura ibiremereye ku rutugu, imyitozo yo guterura ibiremereye yoroshye kuyiga. Abakinnyi benshi ba rugby na basketball bo mu mahanga bakoresha iki gikorwa mu gutoza imbaraga zo guturika.

Ariko, mbere yo gukora imyitozo ngororamubiri ikomeye, ugomba kugira imbaraga nziza z'imitsi n'ubuhanga bwo gusimbuka, ndetse no kuba umuhanga mu gusimbuka ukoresheje squat!

Inzira y'ibikorwa ni iyi ikurikira:

1. Igipimo cyo gutangira ni uguhagarara: hagarara amaguru yawe atandukanijwe n'ubugari bw'ibitugu byawe, fata inkingi ku ruhande rwawe, komeza umugongo wawe uhamye kandi utagira aho ubogamiye, kandi komeza umugongo wawe ukomeze!

2. Noneho fata buhoro buhoro ikibuno cyawe n'amavi yawe kugira ngo wicare kugeza kuri 1/2 cy'umwanya wo kwikubita, ku buryo umubiri wawe wose wuzuyemo umuvuduko

3. Hanyuma, binyuze mu mbaraga zishoboka zo gukurura zibikwa mu mitsi itarakura, tangira kwikubita no gusimbuka vuba (ukoresheje uburyo bwo kurura, ingingo eshatu zirakura zizamuka icyarimwe, hanyuma zigaca mu butaka nk'isakaroti izamuka kugira ngo irangize guhaguruka)

4. Mu mwanya wa nyuma, manuka vuba hanyuma ushyireho igitutu mu mwanya wo gusimbuka kugira ngo usubire ku mwanya wa mbere!

Amabwiriza yo kwirinda kugira ngo habeho igikorwa:

1. Igomba kuba yoroshye kandi ituje iyo igwa, bigaragaza ko dukoresha imitsi mu kwinjirira umuvuduko, aho gukoresha imitsi n'ingingo zitagira aho zihurira kugira ngo zitware umuvuduko! Ni byiza ko igice cy'imbere cy'ikirenge kigomba kubanza kugwa hasi hanyuma kikajya ku gatsinsino. Iyi myanya ifasha mu kwipfuka, kwinjirira no kurekura umuvuduko!

2. Ntugapfundike amavi yawe imbere. Komeza amavi yawe mu cyerekezo kimwe n'amano yawe!

3. Ntugasimbuke cyane, buri gihe komeza umugongo uhamye kandi utagira aho ubogamiye, kandi ntugapfukame cyangwa ngo urambure!

Inama ya nyuma: Iki ni igikorwa cyiza cyane. Ku bantu bafite imyitozo runaka, ni byiza cyane kubishyira muri gahunda y'imyitozo kugira ngo bigufashe kugira imbaraga ziturika n'imbaraga z'imitsi!