Amakuru

Nkuko byavuzwe, imyitozo yigituza novice, imyitozo yinyuma yinyuma, ibi sibyo gusa kuko umugongo bigoye kwitoza, ariko nanone kubera ko umuvuduko winyuma winyuma utinda, kandi abantu benshi ntibashobora kubona ingaruka mugihe gito biroroshye kuri kureka.Nukuri ko muri siporo ari nziza, niba ari murugo, ntumenye uburyo, gusa ushaka kwitoza inyuma, mubyukuri biragoye.Ariko ntibishoboka.Menya uburyo bukurikira, ubizirikane, kandi hamwe nimirire myiza, uzabona ibisubizo mugihe gito.

Uburyo bwa mbere: gupfukama umwanya wo gusunika hejuru
Gupfukama gusunika ni inzira nziza yo kwitoza umugongo murugo n'amaboko yawe yambaye ubusa.Ku bijyanye no gupfukama imyanya yo gusunika, abahungu benshi barashobora kwirukana, bakibwira ko byoroshye cyane, kubikora biragoye kubikora, icyakora, nubwo imyanya yo gupfukama gusunika byoroshye gukora, kumyitozo yinyuma no kurambura , kuruta gusunika muri rusange cyangwa byinshi bigoye gusunika hejuru nabyo ni byiza.Ntugapfobye rero.Gupfukama gusunika nabyo ni byiza kubakobwa bashaka gukora umugongo, kuko bitagoye gukora nkibisanzwe.

Uburyo bwa kabiri: clip ya supine inyuma
Witoze murugo n'amaboko yawe yambaye ubusa, cyangwa ugerageze clip nziza.Nibikorwa byoroshye cyane.Muburiri buto bukomeye, cyangwa gukwirakwiza yoga MATS hasi birashobora kuba, kumwanya wa supine, koresha amaguru nko kwicara, kw, ibirenge hasi, hanyuma amaboko afatisha umubiri, ukuboko kurashobora gukomera hasi , ukuboko kwihagararaho, hamwe nubutaka buhagaritse, kugerageza kuzamura umubiri wo hejuru hasi, gutsimbarara kumasegonda make, kora nanone ubutaha, iyi myitozo ahanini ikora imyitozo inyuma, Ifasha kongeramo ubugari inyuma.

Uburyo bwa 3: Gukurura
Tuvuze urugo rwubusa imyitozo yinyuma, urashobora kandi gukoresha gukurura, iyi ni urugendo rutoroshye, abahungu ntibashobora gukora byinshi, imbaraga nto abakobwa ntibashobora gukora.Ariko ni imyitozo ikomeye kumugongo.Niba ufite ibikoresho by'imyitozo mu baturanyi, ubikore ku tubari tw’inguge, niba atari byo, ubikore ku muryango w’urugo rwawe.