Hagarara kumusozi utanga ibirenge byawe cyane kuruta ubugari bwa hip.
Hindura amano yawe hanze kuri dogere 45.
Uhumeka kugirango urambure umugongo, guhumeka uko upfukama no guswera hasi.
Zana ibiganza byawe imbere yigituza cyawe, ukande hejuru yawe imbere yibibero byawe.
Gufata umwuka 5-8.
2.Ibijyanye no kunama n'amaboko yaguye inyuma
Hagarara kumusozi ufotora ukoresheje ibirenge byawe.
Gukaraba amaboko yawe inyuma yawe, uhumeke kugirango urambure umugongo.
Guhumeka uko uzunama buhoro.
Kwagura amaboko inyuma no hejuru bishoboka.
Gufata umwuka 5-8.
Hagarara kumusozi utanga ibirenge byawe kuruta uburebure bwamaguru.
Hindura ikirenge cyawe iburyo, hanyuma uhindure gato ibirenge byawe imbere.
Kuzenguruka ikibuno cyawe kugirango uhangane kuruhande rwiburyo, uhumeke kugirango uzamure umugongo.
Guhumeka uko uzunama ivi ryanyu ryo gukora impamyabutaka ya 90 hagati yibibero na shin.
Fata umwuka 5-8, hanyuma uhindure impande.
Tangirira kumaboko yawe n'amavi, amaboko yawe n'amaguru yibeshye.
Komeza amaboko n'amatako kuri perpendicular kuri matel.
Uhumeka uko urera umutwe nigituza, ukarahurwe uko uzengurutse umugongo.
Wibande ku kurambura vertebra ya vertebra by vertebra.
Subiramo kuzenguruka 5-8.
Tangira uhagaze neza kuri matel, amaboko yawe ashyizwe kuruhande rwigituza.
Komeza ibirenge byawe ubugari bwamabindi, bihumeka kandi ujye wishora inyuma.
Kugorora amaboko n'amaguru, ufashe umwanya wa PATEK.
Gufata umwuka 5-8.
Tangira kuva kuri shitingi, uzamura ikibuno cyawe hanyuma usubire inyuma.
Kanda ibirenge byawe mu butaka, komeza ibibero byawe hanyuma ubisubire inyuma.
Kurambirwa umugongo kandi ugorore amaboko.
Gufata umwuka 5-8.
.Icara ku mato n'amaguru yaguye imbere yawe.
Shira ikirenge cyawe cyibumoso imbere cyangwa hanze yikirebe cyawe cyiburyo.
Uhumeka kugirango urambure umugongo, ukure amaboko kumpande.
Guhumeka uko uhindura umubiri wawe ibumoso.
Kanda ukuboko kwawe kw'iburyo ugana hanze y'ikirebe cyawe cy'ibumoso.
Shira ukuboko kwawe ibumoso inyuma yawe ku matiku.
Fata umwuka 5-8, hanyuma uhindure impande.
Gupfukama ku matiku hamwe n'ibirenge byawe ibirenge byawe bitandukanye.
Shira amaboko yawe ku kibuno, uhumeke kugirango uzamure umugongo.
Guhumeka uko usubira inyuma, ushyira amaboko yawe kushyano wanyu icyarimwe.
Abatangiye barashobora gukoresha yoga guhagarika.
Gufata umwuka 5-8.
Gupfukama ku mato hamwe n'ibirenge byawe cyane kuruta ubugari bwa hip.
Icara inyuma yawe, hanyuma wuzure torso yawe imbere.
Kwagura amaboko imbere, uruhuke uruhanga rwawe kuri matel.
Gufata umwuka 5-8.
Kuryama ku mugongo ku matiku hamwe n'ibirenge byawe cyane kuruta ubugari bwa hip.
Shira amaboko kumpande zawe hamwe nintoki zireba.
Funga amaso kandi utekereze kuminota 5-8.
Niba utwitayeho, nyamuneka twandikire
Igihe cya nyuma: Aug-22-2024
