Amakuru

Nyuma y'imyitozo ngororangingo, buri gihe twumva ko imitsi yamaguru yacu ifite ubukana, cyane cyane nyuma yo kwiruka, iyi myumvire iragaragara cyane.Niba bitorohewe mugihe, birashoboka ko ukuguru kwaba umubyimba kandi ukabyimbye, bityo rero tugomba kurambura ukuguru kugihe.Waba uzi icyo gukora nukunangira ukuguru?Nigute ushobora kurambura imitsi ikomeye y'amaguru?

Nigute ukuguru kwakaguru kurambuye
Rambura quadriceps yawe
Hagarara inyuma yawe igororotse, ibitugu byongerewe inyuma, inda muri, pelvis imbere.Hagarara hamwe n'amaguru yawe, hindura ivi ry'iburyo inyuma hanyuma uzane agatsinsino k'ikirenge cyawe cy'iburyo hafi y'ikibuno cyawe.Fata akaguru cyangwa umupira wamaguru ukuguru kwi buryo hanyuma uhindure ibiro byawe ukuguru kwi bumoso (ukoresheje urukuta cyangwa inyuma yintebe kugirango uburinganire).Buhoro buhoro uzane ikirenge cyawe hafi yumurizo wawe kandi wirinde gushira umugongo.Nyuma yo gufata amasegonda 15 kugeza kuri 20, subira kumwanya wo gutangira hanyuma usubiremo kurambura ukundi kuguru.

Kurambura
Ukuguru kugoramye ivi, ifi ifata kuri padi, ukundi kuguru kugororotse, kugenzura imbere yumubiri.Komeza kurambura amasegonda 20 kugeza kuri 40, hanyuma usubiremo ukuguru gutandukanye kumaseti 3 ya buri kuguru.

Rambura biceps yawe
Ukoresheje ibirenge byawe murwego rwo hejuru, igorora ibirenge hanyuma ukande umubiri wawe kuruhande.Gerageza gukora ku birenge byawe ukoresheje urutoki rwamaboko yawe hanyuma wumve urambuye inyuma yibibero byawe.

Impamvu yo kunangira imitsi yamaguru
Mugihe c'imyitozo ngororamubiri, imitsi yo hepfo yo hepfo igabanuka kenshi, kandi imitsi ubwayo nayo irananirwa kurwego runaka.Ibi bivamo amaraso menshi yo kugenda kwinyana, byiyongera no kwaguka kwimitsi mito mumitsi.Ubwinshi bwimitsi yimitsi nyuma yimyitozo ntibishobora guhita bishira, kandi imitsi izabyimba cyane.Ku rundi ruhande, iyo imitsi ikanguwe no gukwega imyitozo, imitsi ubwayo nayo izabyara umunaniro runaka, kandi fassiya nayo izabyara imbaraga zimwe na zimwe, nazo zikazamura kubyimba.