Nziza, igitsina na feminine inda - ibangamira abagabo. Inda ni ikigo cyingufu zumugore, magnet kubantu badahuje igitsina. Hejuru yubwiza bwayo ukeneye gukora hanze no imbere. Ariko ntabwo buri gihe ibisubizo bituma byumvikana vuba. Kubwibyo, ntucike umwanya n'imbaraga kubusa, nzakwereka bimwe mubikorwa byiza cyane kumurongo winda.
1. Gukomera ku nda.
Uburyo bworoshye kandi bwiza, ndetse no ku munebwe, buri gihe, aho uri hose, kugira ngo imitsi yo munda iri mu ijwi. Kugirango rero ndahwema gushushanywa. Byoroshye gukora uyu mwitozo mubwikorezi: Ntukihutire kwicara, guhagarara neza no gukurura inda. Guhumeka ni ndetse.
Murugo, duhumeka cyane, dushyira igifu, kandi duhumeka, twangiza rwose inda kuva mu kirere no kubyutsa. Gutera imbere: Kubera ko iyi myitozo nayo ihumeka, witondere, tangira guhera inshuro 5, burimunsi wongera umubare wumwuka no kunanirwa. Icyemezo cy'ubwenge, icyemezo cyihuse kiremejwe! Ubwonko bwawe buzanezeza!
2. Impeta ku mpande.
Imyitozo ngororamubiri ihagaze. Ikirenge ku mugari w'ibitugu cyangwa yagutse gato, kanda hasi. Amavi arunama gato, ikibuno cyongereye, umurizo urambuye hasi. Inda irahangayitse. Amaboko imbere yanjye. Dukora ahantu hahanamye. Taz arakosowe. Ibitugu n'umutwe bimukira hamwe. (Iminota 1-2).
3. Isubira inyuma ku mavi.
Shaka amavi ku gitambaro. Ibirenge ku mugari wa pelvis / ibitugu. Ikibuno gishushanyije cyane. Inyuma. Amaboko imbere yanjye. Mu mwuka utandukana buhoro buhoro no guhumeka dusubira kumwanya wambere. Muri iyi myitozo, usibye kuvoma imbaraga zikomeye kubinyamakuru, imitsi yubuso bwimbere bwibiti biratoroshye. Kubwibyo, ndasaba gukora massage nto yigenga yimitsi yubugari bwukubero kugirango adakora "amanota".
4. Plandck.
Haguruka mu kabari. Ibirenge bigororotse, ibirenge ku kashe ku mugari w'igitugu. Imikindo neza munsi yigitugu. Ikibuno n'indabyo biragoye. Duhagaze amasegonda make, hanyuma tujye inyuma kubera amano. Kandi guhagarara gato mubarema. Igitereko, inyuma, umutwe ni umurongo umwe ugororotse.
5. Kureka kubeshya.
Imyitozo ngororamubiri ikozwe kubeshya. Kubatangiye, Ndasaba gushyira amaboko mumaguru munsi yigituba. Gukomeza - amaboko inyuma yumutwe cyangwa hejuru yumutwe. Turakora amaguru yunamye mu kibero (kuzamura amaguru). Ku mpuru, ku mwuka, tumanura amaguru, ntabwo duhuza hasi (cm 20-30 kuva hasi). Reka dutangire inshuro 10. Gukomeza - kuva inshuro 30.
Amabwiriza yihariye: mugihe cyumutwaro, imitsi yacu ikeneye ogisijeni. Kubwibyo, gukora imyitozo, guhumeka neza kandi neza. Nta rubanza rwo gutinda umwuka wawe. Imitsi izaba mike "ifunze" kandi yishimye cyane. Nyuma yamasomo cyangwa nijoro kumunsi wakazi, fata kwiyuhagira. Noneho amahugurwa yawe azazana umunezero.
Ba mwiza, wishimye, ufite ubuzima bwiza kandi wuzuye imbaraga!
Kwandika amasomo: Mutagatifu Petersburg HTPS//vk.com/Id2839201