Gutegereza umwana ni igihe gishimishije cyane mu buzima bwawe, si byo se? Ariko uko inda yawe ikura umunsi ku wundi, utangira kumva ububabare n'imibabaro mu mugongo wawe, si byo se? Ntabwo ugomba guhangayikishwa n'ibi, si wowe wenyine, abagore bagera kuri 7 kuri 10 batwite bababara umugongo . Ariko ntabwo ugomba kubabara. Reka turebe impamvu ibi bibaho n'ibintu byoroshye twakora kugira ngo tubone uko tubyihanganira.
Kuki umugongo wanjye ubabara mu gihe ntwite?
Hari impamvu nyinshi z'ingenzi zibitera. Reka tubisobanukirwe mu buryo bworoshye.
Tekereza, uko umwana wawe akura, inda yawe igenda itera imbere buhoro buhoro. Hanyuma uburyo ibiro by'umubiri wawe bikwirakwizwa, ni ukuvuga 'Center of Gravity' yawe, birahinduka. Rero, kugira ngo ukomeze kuringaniza , usubira inyuma gato utabizi. Ibi byongera umugongo wawe wo hasi, bigashyira igitutu kinini ku mitsi n'umugongo muri ako gace.
Byongeye kandi, imisemburo irekurwa mu gihe utwite ituma ingingo zo mu kibuno cyawe n'umugongo birekura. Ibi ni ukugira ngo umubiri wawe witegure kubyara. Ariko, uku kurekura bishobora kugabanya inkunga umugongo wawe ubona, bishobora gutera ububabare. Ibi byose hamwe bikunze gutera ububabare bw'umugongo.
Uburyo 5 bworoshye bwo kugabanya ububabare bw'umugongo
Sawa, reka turebe ibintu byoroshye dushobora gukora mu rugo kugira ngo tugabanye ubu bubabare.
1. Dukomeze kugira imiterere myiza!
Ibi bishobora gusa nkaho ari ibintu byoroshye, ariko bishobora kugorana kwicara ugororotse igihe inda yawe irimo gukura. Ariko kuguma uhagaze neza bishobora kugabanya cyane umuvuduko ku mugongo wawe. Icara ku ntebe, shyira amaboko yawe ku bibero byawe, hanyuma umanure ibitugu byawe. Hanyuma, zunguza ibitugu byawe inyuma hanyuma ukandagire ibitugu byawe hamwe mu gihe cy'amasegonda agera kuri 5. Bikore gatatu kugeza kuri kane ku munsi. Ibi bizakomeza imitsi yawe y'umugongo kandi biguhe ihumure ryiza ku mugongo wawe.
2. Imyitozo ngororamubiri ni inshuti magara
Ushobora kuba wibaza uti "Ese gukora imyitozo ngororamubiri utwite nta kibazo?" Mu by'ukuri, imyitozo ngororamubiri idatera ingaruka mbi ni wo muti mwiza wo kuvura ububabare bw'umugongo muri iki gihe. Imyitozo ngororamubiri ikomeza imitsi kandi ikongera ubushobozi bwo koroherwa. Ibi bituma umugongo woroherwa no kumenyera impinduka mu mubiri wawe .
- Kugenda n'amaguru : Ni byiza cyane kugenda n'amaguru gato buri munsi.
- Koga: Koga ni imyitozo myiza ku mugongo kuko umubiri wumva ufite ibiro bike mu mazi.
- Gutwara igare rihagaze: Iyi ni imyitozo ngororamubiri kandi itekanye .
Icy'ingenzi ni ukuganira na muganga wawe no kumuha uburenganzira mbere yo gutangira imyitozo ngororamubiri iyo ari yo yose.
3. Gusezera ku nkweto ndende igihe gito.
Kwambara inkweto ndende bihindura imiterere y'ikibuno cyawe, bigatera umugongo wawe imbaraga nyinshi. Ibi bishobora gutera ububabare bw'umugongo nubwo utari utwite. Rero, irinde kwambara inkweto ndende rwose muri iki gihe. Ahubwo, ambara inkweto zirambuye kandi nziza kandi zifashe neza ibirenge byawe, nk'inkweto za tenisi.
4. Imisego itanga ihumure mu gihe usinziriye
Uburyo bwiza bwo gusinzira mu gihe utwite ni ukuryama uryamye ku ruhande . Mu gihe usinziriye gutya, shyira umusego hagati y'amavi yawe. Ibi bizagabanya cyane umuvuduko ku mugongo wo hasi. Ushobora kugerageza gushyira umusego mu buryo butandukanye. Urugero, niba ufite ububabare bw'umugongo wo hejuru, ushobora gushyira umusego hagati y'amaboko yawe. Uko inda yawe ikura, ushobora no gushyira umusego munsi y'inda yawe kugira ngo ushyigikire. Ababyeyi benshi basanga ari ingirakamaro gukoresha 'umusego wuzuye' utanga inkunga y'umubiri wose.
5. Vugana na muganga.
Nubwo ububabare bw'umugongo ari ibisanzwe mu bihe byinshi, jya utega amatwi umubiri wawe. Niba ububabare bukomeye, budashobora kwihanganira, cyangwa niba ufite impungenge, ntugatinye gushaka inama kwa muganga . Muganga wawe ashobora gusuzuma neza ububabare bwawe no kukugira inama yo kubwivuza neza.
Imyitozo 3 yoroshye ushobora gukora uri mu rugo (Stretches)
Yoga yo mu gihe cyo kubyara, yagenewe cyane cyane gutwita, ni uburyo bwiza bwo kwirinda ububabare bw'umugongo no kugabanya ububabare usanzwe ufite. Niba udafite umwanya wo kujya mu ishuri, gerageza ibi bikorwa byoroshye uri mu rugo.
| Imyitozo ngororamubiri (Kurambura imitsi) | Uburyo bwo kubikora |
|---|---|
| Kurambura Injangwe | Fata amaboko yawe n'amavi yawe hanyuma utere imbere. Noneho fata umwuka buhoro, shyira inda yawe imbere hanyuma ushyire umugongo wawe (nk'injangwe yarakaye). Fata uyu mwanya mu gihe cy'amasegonda 10-20, hanyuma ugaruke uko bisanzwe. Bikore nk'inshuro 10. |
| Inyonga zihagaze zihengamye | Hagarara ugororotse, wegamiye ku rukuta. Rambura ibirenge byawe ubyambuke ubugari bw'urutugu. Noneho kanda umugongo wawe wo hasi (umwanya uri hagati y'umugongo wawe n'urukuta) ku rukuta. Fata akanya gato hanyuma uruhuke. Bikore inshuro 10. Ibi bizakomeza imitsi yo mu mugongo wawe wo hasi. |
| Gutera umupira wo kwinonora imitsi | Icara hasi imbere y'urukuta. Shyira 'umupira wo gukora imikino ngororamubiri' hagati yawe n'urukuta. Noneho pfukama amavi yawe, shyira ibirenge byawe hasi, hanyuma wegamire umupira. Noneho kanda umugongo wawe wo hasi ku mupira hanyuma uwusunike hejuru. Fata amasegonda 10-20, hanyuma usubire ku mwanya wawe wa mbere. Bikore inshuro 10. |
Ubutumwa bwo kujyana mu rugo
- Kubabara umugongo mu gihe utwite ni ibintu bisanzwe cyane, bityo ntugahangayikishwe cyane nabyo.
- Gufata neza imiterere, gukora imyitozo yoroshye kandi yoroshye, no kwambara inkweto zirambuye kandi ziryoshye bishobora gutanga ihumure rikomeye.
- Ushobora kugabanya umuvuduko ku mugongo wawe uryamye ugaramye kandi ugashyira imisego hagati y'amavi yawe no munsi y'inda yawe.
- Niba ububabare bukabije, bukomeje, cyangwa buherekejwe n'ibindi bimenyetso nko kugira umuriro, kugira ibinya mu maguru n'ibindi, ntugapfushe ubusa kandi nta kabuza urebe muganga wawe .
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Kwipimisha kanseri y'ibere, kwisuzuma no kwirinda byakozwe byoroshye. Kanseri y'ibihaha
Ishyirireho intego ya calorie hanyuma ubare itariki yo kugabanya ibiro.