MND-FS03 Gishya 3mm yubugari bwa Oval Tube Gym Ibikoresho Byamaguru Kanda

MND-FS03 Imashini ikanda amaguru irashobora gufasha kubaka imitsi yingenzi mumaguru. Imashini yamaguru ikoreshwa nkigice cyo gushimangira ukuguru cyangwa imyitozo yumuzunguruko. Byakoreshejwe mugutezimberekwadricepsna hamstrings yibibero kimwe na gluteus. Nubwo bisa nkimyitozo yoroshye, ni ngombwa kwiga kuyikoresha neza.

1. GUTANGIRA POSITION: Wicare muri mashini, ushyire inyuma na sacrum (umurizo) uringaniye inyuma yimashini. Shira ibirenge byawe ku isahani irwanya, amano yerekeje imbere hanyuma uhindure intebe yawe hamwe nikirenge cyawe kugirango uhetamye mu mavi yawe agera kuri dogere 90 hamwe n'inkweto zawe. Fata byoroheje ibikoresho byose biboneka kugirango uhagarike impera yawe yo hejuru. Amasezerano (“brace”) imitsi yo munda kugirango uhagarike urutirigongo, witondere kwirinda kugenda mumugongo wo hasi mumyitozo ngororamubiri.

2. Sohora buhoro mugihe usunika isahani irwanya umubiri wawe wanduye glute, quadiceps na hamstrings. Komeza inkweto zawe hejuru yisahani irwanya kandi wirinde ikintu icyo aricyo cyose mugice cyo hejuru.

3. Komeza kwagura ikibuno n'amavi kugeza igihe amavi ageze ahantu hatuje, harambuye, hamwe n'amatako agikanda cyane ku isahani. Ntugashyire hejuru (gufunga) amavi yawe kandi wirinde kuzamura ikibuno cyawe kuntebe cyangwa kuzenguruka umugongo wo hasi.

4. Hagarara akanya gato, hanyuma usubire buhoro buhoro aho utangiriye uhindagurika (wunamye) ikibuno n'amavi, hanyuma ureke isahani irwanya ikugereho muburyo buhoro, bugenzurwa. Ntukemere ko ibibero byawe byo hejuru bigabanya imbavu zawe. Subiramo urugendo.

5.Imyitozo itandukanye: Kanda ukuguru kumwe.

Subiramo imyitozo imwe, ariko koresha ukuguru kwigenga

Tekinike idakwiye irashobora gukomeretsa. Igenzura icyiciro cyo kwaguka ukomeza inkweto zawe hamwe nisahani kandi wirinde gufunga amavi. Mugihe cyo kugaruka, genzura urujya n'uruza kandi wirinde kwikuramo ibibero byo hejuru kurubavu rwawe.