** Sobanura: **
Muri supine nini cyane, kuryama hasi, uzamure ukuguru kumwe hejuru, ureke amano yawe, kandi ufate amano yawe manini, kugumana umubiri wawe.
** Ibyiza: **
1. Kurambura ukuguru nimitsi yinyuma, kuzamura guhinduka.
2. Hura inyuma inyuma hamwe na hip impagarara, koroshya igitutu cya LUNDAR.
3. Guteza imbere gukwirakwiza amaraso, kugabanya umunaniro.
4. Biteza imbere uburimbane bwumubiri no guhuza.
### ihuza intwari pose / indogobe
** Sobanura: **
Mu ntwari zishushanya / indogobe, icara hasi n'amavi yawe yunamye, ushyira ibirenge byombi kumpande zombi z'ikibuno. Buhoro buhoro ushimangire umubiri wawe inyuma kugeza uryamye hasi.
** Sobanura: **
Mu mutwe-ku -pfukama, hamwe n'amaguru amwe ugororotse undi yunamye, azana ikirenge cyawe hafi yibibero byimbere. Hindura umubiri wawe wo hejuru mu cyerekezo cyamaguru yawe ugororotse hanyuma ubyuke imbere nkuko ubishoboye, ufashe amano cyangwa inyana zawe n'amaboko yombi.
** Ibyiza: **
1. Kurambura amaguru, umugongo no kuruhande kugirango wongere guhinduka.
2. Komeza imitsi munda no kuruhande rwumugongo kugirango utezimbere umubiri.
3. Gushishikariza imyambaro yo munda no guteza imbere imikorere y'igifu.
4. Kugabanya inyuma no guhagarika umutima no kugabanya imihangayiko.
** Sobanura: **
Muri pose irwanya umurwanyi, ikirenge kimwe kiramutse, ivi inamye, andi maguru agororotse, amaboko agororotse, kandi umubiri umaze kuvamo gukomeza gushyira mu gaciro.
** Ibyiza: **
1. Kwagura impande zawe, igituza, n'igitugu kugirango bateze imbere guhumeka.
2. Komeza amaguru, ikibuno, na core.
3. Kunoza uburimbane no guhuza ibikorwa.
4. Ongera ibimenyetso byo guhinduka no kugabanya igitutu cya LUNDAR.
Umurwanyi 1 pose
** Sobanura: **
Mu barwanyi 1 Pose, ihagarare igororotse hamwe n'imbuto imwe iri imbere yawe, ivi yunamye, andi maguru agororotse, amaboko agororotse, umubiri ureba, ugororotse.
** Ibyiza: **
1. Komeza amaguru, ikibuno na core.
2. Kunoza uburimbane bwumubiri no gutuza.
3. Kunoza guhinduka no gukumira ibikomere bya LUBAR N'IMBOZI.
4. Bitezimbere kwigirira icyizere n'amahoro byimbere.
### inyabutatu ya triangle
** Sobanura: **
Muri triangle izunguruka, ikirenge kimwe kiragenda gisubirwamo, hasigaye ukuguru ako kanya, umurambo ugororotse, hanyuma ukuboko kugororoka, hanyuma ukuze buhoro, kugera buhoro buhoro umurambo ku kirenge ikindi ukuboko ku kirere.
** Ibyiza: **
1. Amatako, imitsi ya Iliopsoas no mu kibuno kugirango yongere umubiri guhinduka.
2. Komeza amaguru, ikibuno, na core.
3. Kunoza ibintu byoroshye guhinduka, kunoza igihagararo no kwishyiriraho.
4. Shingura ingingo zipiganwa no guteza imbere imikorere ya digisi.
### yicaye imbere iruhande
** Ibyiza: **
Muburyo bwicaye bwo kunyerera, icara hasi hamwe namaguru yawe ugororotse imbere yawe hamwe n'amano yawe yerekana. Imbere imbere, ukora ku mano cyangwa inyana kugirango ukomeze kuringaniza.
Niba utwitayeho, nyamuneka twandikire
Igihe cya nyuma: Gicurasi-31-2024
