Mnd-FS03 Gishya 3mm Thick Oval Tube Gym Ibikoresho bya Synd

Mnd-FS03 Imashini yo muri Mnd irashobora gufasha kubaka imitsi yingenzi mumaguru. Itangazamakuru ryumukobwa rikoreshwa nkigice cyumurongo ushimangira cyangwa imyitozo yumuzunguruko. Ikoreshwa mugutezimbereQuadricepsna handongi yibibero kimwe na gluteus. Nubwo bisa nkimyitozo yoroshye, ni ngombwa kwiga uburyo bwo kuyikoresha neza.

1. INYUMA: Icara muri mashini, ushyire umugongo hanyuma ukandeba (umurizo) urwanya imashini ikaze. Shira ibirenge byawe kuri plate yo kurwanya, amano yerekana imbere kandi uhindure intebe yawe hamwe numwanya wawe kugirango uhetamye kuri dogere 90 hamwe nizuka rye. Umva byoroshye imirimo iyo ari yo yose iboneka kugirango uhagarike hejuru. Amasezerano ("Brace") imitsi yo munda yo guhungabanya umugongo, witondere kwirinda kugenda mu mugongo wawe wose.

2. Humura buhoro buhoro mugihe usunika isahani yo kurwanya umubiri wawe usezerana urusaku rwawe, quadiceps na hamstrings. Komeza inkweto zawe zirwanya isahani yo kurwanya no kwirinda kugenda muri hejuru.

3. Komeza ureke ikibuno cyawe n'amavi kugeza amavi agera kumwanya woroheje, yagutse, hamwe nakati baracyakomeje kwicwa mu isahani. Ntugakore hypextend (gufunga) amavi yawe kandi wirinde guterura ikibuno cyawe ku ntebe cyangwa uzenguruke inyuma yawe.

4. Kuruhuka mugihe gito, hanyuma usubire buhoro buhoro kumwanya wawe wo gutangira no guhinduka (kunama) ikibuno n'amavi, no kwemerera isahani yo kurwanya no kurwanira. Ntukemere ibibero byo hejuru kugirango uhagarike igicapo cyawe. Subiramo kugenda.

5.Umuteguro uhinduka: Imashini imwe.

Subiramo imyitozo imwe, ariko koresha buri muka we

Tekinike idakwiye irashobora gutera ibikomere. Igenzura icyiciro cyo kwagura ukomeza inkweto hamwe nisahani hanyuma wirinde gufunga amavi. Mugihe cyo kugaruka, kugenzura ingendo kandi birinda gukuramo ibibero byo hejuru kurwanya igiti cyawe.