###Lunge nkeya
** Ibisobanuro: **
Mu mwanya wo hasi lunge, intambwe imwe yintambwe igana imbere, ivi, izuba rirambuye inyuma, amazu acika hasi. Kuringaniza umubiri wawe wo hejuru imbere hanyuma ushire amaboko kumpande zombi z'amaguru yawe imbere cyangwa uzamure kugirango ukomeze kuringaniza.
** Inyungu: **
1. Rambura imitsi yimbere na Iliopsoas kugirango igabanye ibibero.
2. Gushimangira ukuguru nimitsi yo kubeshya kugirango utezimbere umutekano.
3. Kwagura igituza n'ibihaha guteza imbere guhumeka.
4. Kunoza gahunda yo gutekesha no guteza imbere ubuzima bw'inzego zo munda.
### Inuma
** Ibisobanuro: **
Muri pose inuma, amaguru amwe yunamye imbere yumubiri, hamwe n'amano areba hanze. Kwagura ukundi ukuguru inyuma, shyira amano hasi, kandi uhengamye umubiri imbere kugirango ukomeze kuringaniza.
** Inyungu: **
1. Kurambura imitsi ya iliopsoas n'ibibuno kugirango igabanye sitica.
2. Kunoza Hip Guhinduka hamwe no kugenda.
3. Kugabanya imihangayiko n'amaganya, guteza imbere kwidagadura n'amahoro yo mu mutima.
4. Shingura sisitemu yo gutekesha kandi itezimbere imikorere yinzego zo munda.
###Plank Prose
** Ibisobanuro: **
Muri Shork Style, umubiri ukomeza umurongo ugororotse, ushyigikiwe namakuru n'amano, inkokora irakandaga cyane ku mubiri, imitsi yibanze irakomeye, kandi umubiri ntirukomera cyangwa uhindagurika cyangwa kunyeganyega.
** Inyungu: **
1. Shimangira itsinda ryimitsi, cyane cyane Abdorus Abdonis hamwe na Abdonis.
2. Kunoza umutekano wumubiri nubushobozi buringaniye.
3. Kuzamura imbaraga zamaboko, ibitugu, na inyuma.
4. Kunoza igihagararo no gushiraho kugirango wirinde ibikomere ninyuma.
### guhinga pose
** Ibisobanuro: **
Muburyo bwubwenge, umubiri uryamye hasi, amaboko ashyirwa hasi, amaboko ahanganye hepfo. Buhoro buhoro uzamure amaguru kandi ubareke ugana kumutwe kugeza amano yawe.
** Inyungu: **
1. Kurambika umugongo n'ijosi kugirango ugabanye impagarara inyuma n'ijosi.
2. Kora glande ya tiroyide na adrenal, guteza imbere metabolism.
3. Kunoza gahunda yerekana no guteza imbere amaraso.
4. Kugabanya umutwe n'amaganya, guteza imbere kuruhuka kumubiri no mumutwe.
### pose yeguriwe akabariro marichi a
** Ibisobanuro: **
Mu buratsa ku banyabwenge Mariya pose, ukuguru kumwe nunamye, hakurwaho ukundi ukuguru kwaguka, umubiri uhinduka imbere, kandi amaboko yombi afata amaguru cyangwa amaguru yombi kugirango akomeze kuringaniza.
** Inyungu: **
1. Rambura ibibero, ibinure, kandi umugongo kugirango utezimbere umubiri.
2. Shimangira itsinda ryimitsi n'imitsi yinyuma, no kunoza igihagararo.
3. SHAKA INGINGO Z'i Gutaka no guteza imbere imikorere y'igifu.
4. Kunoza uburimbane bwumubiri no gutuza.
###Pose yeguriwe umufuka marichi c
** Ibisobanuro: **
Mu burahu ku banyabwenge Mariya C pose, ukuguru kumwe byunamye imbere yumubiri, amano yakandagiye hasi, hakuyemo ukundi ukuguru kwagutse inyuma, umubiri wo hejuru urahaguruka, kandi amaboko yombi afata amaguru cyangwa amaguru yombi .
** Inyungu: **
1. RERA ibibero, ikibuno, hamwe n'urugongo mugutezimbere umubiri.
2. Shimangira itsinda ryimitsi n'imitsi yinyuma, no kunoza igihagararo.
3. SHAKA INGINGO Z'i Gutaka no guteza imbere imikorere y'igifu.
4. Kunoza uburimbane bwumubiri no gutuza.
### yinjiye ikinyugunyugu
** Ibisobanuro: **
Mu kinyugunyugu cya supine, ndyamye hasi, ndumire, uhuze ibirenge hamwe, ushire amaboko ku mpande zombi z'umubiri wawe. Buhoro buhoro uruhuke umubiri wawe hanyuma ureke amavi yawe akingure hanze.
** Inyungu: **
1. Kugabanya impagarara mu kibuno n'amaguru, no kugabanya SCIatica.
2. Humura umubiri, kugabanya imihangayiko n'amaganya.
3. Gushishikariza imyambaro yo munda no guteza imbere imikorere y'igifu.
4. Kunoza ibintu byoroshye no guhumurizwa.
Niba utwitayeho, nyamuneka twandikire
Igihe cya nyuma: Gicurasi-18-2024
