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Siporo 5 zidasaba ibyuma bihambaye zagufasha gutakaza ibiro mu buryo bwihuse

Yanditswe na: Nadia Kangabe
Taliki:27/11/2021 10:15
0

Imwe mu mpamvu uzasanga abantu benshi badakora siporo cyane, ni uko akenshi hari abatekereza ko isaba ibyuma bihambaye, cyangwa se kujya muri gym. Siporo zo gukora wenyine zimenyerewe zikaba kwiruka gusa, kandi bamwe bikabarambira.Gusa hari siporo zaguha umusaruro ku buryo bwihuse, kandi zidasabye ibikoresho byinshi.



Siporo 5 zifasha gutakaza ibiro cyane:

1.Squat Jumps


Izi siporo zo gusutama wunama gacye ‘squat jumps’ hanyuma ukiterera hejuru zifasha umubiri gukora cyane, no gutwika ibinure ku buryo bwihuse, kubera ko ibice byose by’umubiri biri gukora. Ziza imbere muri siporo zifasha gutakaza ibiro cyane.

2.Lunges


Mu gukora izi siporo ni byiza ko igice cyo hejuru kigomba kuba kigororotse, kandi ukuguru washyize imbere ikirenge cyose kikaba gikandagiye hasi (nk’uko ubibona ku ifoto).

Izi siporo zifasha gukora imyitozo neza ku gice cyo hasi; amatako kimwe n’ikibuno.

3.Spider pushups

Pompage (cyangwa pushup) ubusanzwe ziri muri siporo zikomeza umubiri cyane, kandi zigafasha gutwika ibinure ku buryo bwihuse.

Guhindura push ups zawe ukazajya ujyana akaguru ku ruhande (nk’uko bimeze ku ifoto) bigufasha kugira igice cyo hejuru gikomeye ndetse n’amaboko ateye neza.

4.Gusimbuka umugozi

Gusimbuka umugozi ni siporo ifasha gutwika ibinure cyane mu buryo bwihuse, igatuma ubasha kwiterura no kwihuta mu byo ukora. Ikindi ifasha kandi, kuriya usimbuka ubara biba binakoresha ubwonko, bityo ikaba sport ifasha ubwonko gukora no gufata vuba.

5.Box jumps


Ushobora gukoresha intebe cgyangwa akandi kantu kegeye hejuru, ukazajya usimbuka umanuka wongera wurira.

Iyi siporo ifasha imikaya gukomera, gutwika cyane ibinure ndetse no kurinda ingingo kwangirika uko ugenda ukura.

Ku bagore ushobora gukoresha akantu kareshya hagati ya centimetero 30 na 50 (30 – 50cm)

Naho ku bagabo ni hagati ya centimitero 50 na 60 (50 – 60cm).

Ushobora gusimbuka inshuro 10 kugeza kuri 20, ukabikora inshuro 3.

Izi siporo zose uko ari 5 ni siporo ushobora gukorera iwawe, kandi zitagusabye ibikoresho bihambaye.Kuzikora hagati y’inshuro 3 n’4 mu cyumweru, ugakora byibuze iminota 45, bizagufasha gutakaza ibiro byinshi kandi mu gihe gito.

Src:www.healthline.com






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