Amakuru

Nutrilite inda yizunguruka iratandukanye, ariko igomba gukurikiranwa kugirango ihame ridashobora kuva mu ruziga rwo gutwara, uburyo busanzwe bwo mu nda bwubuzima bwiza burimo: hejuru yurukuta, gupfukama, guhagarara, kwitoza ukuguru, umugongo, yoga, imitsi yigituza, kugenda gutandukanye bifite bitandukanye Ingaruka y'imyitozo, ibikurikira bizasobanura buri gikorwa muburyo bwimyandikire yimyitozo namahugurwa.

Uburyo bwa mbere bwo kwinezeza (uburyo bwo gutoza urukuta)

Ibice byamahugurwa: bikoreshwa cyane mugukoresha umubiri wo hejuru urutugu, igituza, nibyo byoroshye kubatangiye gutangira urugendo.Ntabwo ifasha gutoza imitsi yinda, kandi irashobora gukoreshwa nabantu bafite umubyibuho ukabije.

Uburyo bw'imyitozo ngororamubiri: Guhura ku myitozo y'urukuta bivuga gufata uruziga rw'imitsi yo mu nda rwerekeje ku rukuta, kuzamura uruziga ruringaniye n'amaboko yombi ku rukuta no kuzamuka hejuru y'urukuta.Muri icyo gihe, umubiri ugomba kwaguka hejuru hamwe no gusunika uruziga, hanyuma ugahita usubira muburyo bwambere mugihe ugeze kumupaka.Urashobora kandi kuzamura umubiri gusubira kurukuta n'amaboko yombi kugeza munda, gusunika inyuma no kurukuta, umubiri noneho kwaguka cyane, gusubira inyuma, kubaga inshuro nyinshi birashobora gukoresha umugongo nu mugongo.

Uburyo bwa kabiri bwo kwinezeza (gupfukama uburyo bwo guhugura)

Ahantu ho guhugura: gukuramo ibibyimba, ikibuno nicyo kinini, kandi amaboko, amaboko, igituza nibindi bice nabyo birashobora gukina imyitozo ifasha, ariko udafite imbaraga zimitsi runaka ntukore imyitozo yihuse, biroroshye kugwa hasi.

Icyerekezo: uburyo bwo gupfukama uburyo bwo kumva izina ryabwo, ni ukureka tugapfukama hasi hamwe namahugurwa yibiziga, amaboko yombi afashe ikiganza cyigikoresho cyo munda hamwe nimbaraga, inshuro nyinshi gusunika imbere no gukurura igikoresho cyo munda, mugihe twagura umubiri kurwego ntarengwa, hanyuma usubire kumwanya wambere wumwanya wo gupfukama, bityo imikorere isubirwamo.

Uburyo bwa gatatu bwo kwinezeza (Uburyo bwo Guhugura Imyitozo)

Ahantu ho guhugura: Imyitozo yo mu kibuno no munda niyo igaragara cyane, ariko kandi irashobora gukangura ibice bimwe byamaboko (ibitugu, ukuboko).Ariko ntukore imyitozo yihuse udafite imbaraga zimitsi runaka, biroroshye kugwa hasi.

Uburyo bwo kugenda: Mbere ya byose, amaguru yatandukanijwe gato mugari kuruta ubugari bwigitugu, hanyuma usunike imbere ufite uruziga mu ntoki, witondere ikibuno ninda n'imbaraga, guhumeka mumuhanda, gerageza kudahumeka.

Inzira ya kane yo gukomeza kuba mwiza (inyana yerekana)

Urubuga rwimyitozo: rushobora kunanura amaguru, gukora imyitozo yinyana, gushaka kunanuka amaguru yabantu beza ntibibuza kugerageza.

Kwimuka bisobanura: Imyitozo yicaye ku ntebe, ibirenge bibiri bikandagira ku ntoki zo gutera inda nzima, gusunika inda nzima ukoresheje ikirenge, umusaraba ugera imbere uko bishoboka kose, usubire mu mwanya wambere ukurikira, bityo ukore inshuro nyinshi.

Uburyo bwa gatanu bwo Kwitwara neza (Amahugurwa Yinyuma)

Ibice by'amahugurwa: Koresha imbaraga z'umubiri wo hejuru, umugongo n'ibitugu, ariko kandi urambure urutugu rw'igitugu, rubereye abakobwa, abatangiye.

Uburyo bw'imyitozo ngororamubiri: umwitozo yicaye hasi, shyira igikoresho cyo gukora mu nda inyuma, ufate ikiganza cyimyitozo ngororangingo yo munda ukoresheje amaboko yombi hanyuma usunike inyuma n'inyuma, icyarimwe, umubiri urambura inyuma kugeza ku rugero runini, hanyuma agasubira kumwanya wambere.

Uburyo bwa gatandatu bwo Kwitwara neza (Yoga Style Training)

Ahantu ho guhugura: Gukangura byoroheje amaboko, igituza, inda, bibereye abakobwa, abatangiye.

Uburyo bwo kugenda: icara hasi, tandukanya amaguru muburyo bwa V, amaboko yombi afashe ikiganza cyinda, umubiri urambuye ugana kumipaka ntarengwa hanyuma ugasubira kumwanya wambere.

Uburyo bwa karindwi bwo kwinezeza (Imyitozo yo mu gatuza)

Urubuga rwamahugurwa: igituza, deltoid, triceps, biceps, ikibero.

Uburyo bwimyitozo ngororamubiri: abakora imyitozo ngororamubiri bakeneye kugira ibiziga bibiri byimyitozo ngororamubiri, ihame nugukora imashini yintebe ya dumbbell, ariko ingaruka ni nziza cyane kuruta intebe yintebe ya dumbbell, kuko iki gituza cyo kwihanganira uburemere bwumubiri wose wo hejuru, bigoye, bashaka gukora imyitozo inshuti imitsi yigituza irashobora kugerageza.