Amakuru

Dutangirana nimyitozo isubiramo, kandi mugihe runaka ikubita ikibaya, kandi abantu benshi barayirambiwe.Ahubwo, umupira wimiti ni imyitozo yimashini kubuntu.Imipira yubuvuzi irashobora kudufasha kugabanya ibiro, none uzi niyihe myitozo ine yumupira wumupira uzagufasha guta ibinure?

Imbaraga zikurikira zamahugurwa, fitness abantu barashobora ukurikije ibinure byabo, guhinduka gukwiye, igipimo cyibinure ni kinini kuriyi shingiro kugirango bongere umubare wamahugurwa, kurundi ruhande, ibinure biri hasi kugirango ugabanye umubare wamahugurwa, ikigamijwe ni kugabanya ibinure no kugenzura imikurire yibinure.

Igikorwa 1: Umupira wubuvuzi kuri squat kugirango umenagure umupira
Hagarara mubisanzwe ibirenge byawe bigari gato kuruta ibitugu byawe.Fata umupira wimiti ukoresheje amaboko yawe kumpande zombi zumupira, urinde igituza hanze numugongo wawe muburyo butabogamye, bikomeza imitsi yinyuma yo hepfo.Mu myitozo, amaboko yajugunye umupira w’imiti hasi kandi umubiri uranyeganyega icyarimwe, bituma ibibero bigereranywa nubutaka.Imbaraga zamahugurwa zari amatsinda 4, kandi buri tsinda ryakoze inshuro 20.

Igikorwa cya kabiri: imyitozo yo kuvura igituza umupira wo guswera
Umubiri karemano uhagarara, uburebure bwibirenge hamwe nubugari bwigitugu bitandukanije, amano hanze gato, ufashe umupira wimiti mugituza, amaboko yinkokora yimibiri umubiri wagumye uhagaze neza, kugenda, umubiri ukora squats ibikorwa hanyuma ureke inkokora n'amavi bikora, hanyuma uhagarare neza ugaruka kuri aho gutangirira, guhagarara kwintwaro, gusubiramo inshuro enye, buri tsinda gukora inshuro 20.

Igikorwa cya gatatu: Kuzamura umupira wumuti
Hagarara bisanzwe ukoresheje amaboko yawe hejuru yumubiri wawe mugihe ufashe umupira wimiti n'amaboko yawe, kandi ukomeze ibirenge byawe.Mugihe c'imyitozo ngororangingo, umubiri wawe uzakora hasi, amaboko yawe azunama inkokora imbere yigituza, hanyuma umubiri wawe uhagarare neza mugihe amaboko yawe azahita asubira aho atangirira.Imbaraga zamahugurwa zirasabwa gukora amatsinda 2 kuruhande, inshuro 15 kuri buri tsinda.

Igikorwa cya kane: bikunda guhinduranya intambwe kumyitozo yumupira
Umubiri uri muburyo bwo gusunika, amaboko nubugari bwigitugu bifasha hasi, amaguru kugeza inyuma yumubiri ugororotse, kugirango umupira wamaguru wikirenge kumiti, komeza iyi myifatire, ukore imyitozo yo kwikuramo ikibuno , igihe kirekire gishoboka, ingaruka zizarushaho kugaragara.Imyitozo isabwa gukomera ni umwuka 20 mumasegonda 30.