Hagarara kumusozi Wifashe ibirenge byagutse gato kurenza ubugari bwa hip.
Hindura amano hanze nka dogere 45.
Uhumeka kugirango urambure urutirigongo, usohoke mugihe wunamye kandi wunamye.
Huza intoki zawe imbere yigituza, ukande inkokora imbere yibibero byawe.
Komeza guhumeka 5-8.
2.Guhagarika Imbere Yunamye hamwe nintwaro Yaguye Inyuma
Hagarara kumusozi Wifotoje ibirenge bya hip-ubugari butandukanye.
Fata amaboko inyuma yawe, uhumeke kugirango urambe urutirigongo.
Sohora mugihe ugenda wunama imbere.
Rambura amaboko kure cyane no hejuru bishoboka.
Komeza guhumeka 5-8.
Hagarara mumusozi Wifoto yawe yagutse kuruta uburebure bwakaguru kamwe.
Hindura ikirenge cyawe cy'iburyo dogere 90, hanyuma uhindure gato ikirenge cyawe cy'ibumoso imbere.
Kuzenguruka ikibuno cyawe kugirango urebe uruhande rwiburyo, uhumeke kugirango urambe urutirigongo.
Sohora mugihe wunamye ivi ryiburyo kugirango ukore inguni ya dogere 90 hagati yibibero na shin.
Komeza guhumeka 5-8, hanyuma uhindure impande.
Tangira ku biganza no ku mavi, ukoresheje amaboko n'ibirenge hip-ubugari butandukanye.
Komeza amaboko n'amatako perpendicular kuri matel.
Uhumeka mugihe uzamuye umutwe nigituza, uhumeka mugihe uzengurutse umugongo.
Wibande kurambura urutirigongo na vertebra.
Subiramo kumirongo 5-8.
Tangira ahantu ukunda ku matiku, amaboko yawe ashyizwe iruhande rw'igituza.
Komeza ibirenge byawe hip-ubugari butandukanye, usohoke kandi ushire intangiriro yawe.
Kuringaniza amaboko n'amaguru, ufashe ikibaho.
Komeza guhumeka 5-8.
Tangirira kuri Plank Pose, uzamure ikibuno hejuru n'inyuma.
Kanda ibirenge byawe hasi, komeza ikibero cyawe hanyuma usubize inyuma.
Kura urutirigongo no kugorora amaboko.
Komeza guhumeka 5-8.
.Icara ku matiku n'amaguru yawe arambuye neza imbere yawe.
Shira ikirenge cyawe cy'ibumoso imbere cyangwa hanze y'ibibero byawe by'iburyo.
Uhumeka kugirango urambure urutirigongo, kura amaboko yawe kuruhande.
Sohora mugihe uhindura umubiri wawe ibumoso.
Kanda ukuboko kwawe kw'iburyo hanze y'ibibero byawe by'ibumoso.
Shira ikiganza cyawe cy'ibumoso inyuma yawe ku matiku.
Komeza guhumeka 5-8, hanyuma uhindure impande.
Gupfukama ku gitanda ukoresheje ibirenge bya hip-ubugari butandukanye.
Shira amaboko yawe ku kibero, uhumeke kugirango urambe urutirigongo.
Sohora mugihe wunamye inyuma, ushyira amaboko yawe kumutwe umwe umwe.
Abitangira barashobora gukoresha yoga kubufasha.
Komeza guhumeka 5-8.
Gupfukama ku matiku n'amaguru yawe yagutse gato ugereranije n'ubugari butandukanye.
Iyicare inyuma, hanyuma wuname umubiri wawe imbere.
Rambura amaboko imbere, ushyira uruhanga rwawe ku matiku.
Komeza guhumeka 5-8.
Iryamire umugongo ku matako ibirenge byawe bigari gato ugereranije n'ubugari bwa hip.
Shira amaboko yawe ku mpande zawe n'imikindo ireba hejuru.
Funga amaso hanyuma utekereze muminota 5-8.
Niba udushaka, twandikire
Igihe cyo kohereza: Kanama-22-2024
