Mwaramutse mwese! Ndi katalia nemkova, umwarimu w'ibyo byerekezo nko kuvanga (kubyina), kurambura no guhugura. Mu busore bwe, yakoraga imikino ngororamubiri - Powerlifting, mfite ibikururwa na 3 byakuze muri iyi siporo. Nyuma yaho, bahambiriye ubuzima bwe kubyina no kugereranya: bakorana nindabyo zisi nka papa na Budidhabar.
Muri gahunda zawe zirambuye ku iherezo ryisomo, burigihe nitondera gutekereza no gukora kubwumva umubiri wanjye, buri gice, ingingo zimbere. Ifasha ubwonko kohereza ikimenyetso kuri kiriya gice cyumubiri, muribi gikenewe cyane (urugero, mugihe cya vitamine) - aho niho imisemburo yoherejwe aho, kandi ubudahangarwa bugira uruhare runini mubikorwa. Nize ubu buryo mu gukorana n'umubiri w'umuntu muri ba shebuja benshi wakoraga mu ibyuma by'Ubuhinde (Ashram ni analogue ya monasiteri), yogis n'abatoza.
Isomo rya mbere wahisemo kutwigisha Natalia ninzozi zabakobwa benshi. Twine! Nigute ushobora kwiga iyi siporo nikibyiniro murugo? Rero, duharanira kuringa hamwe numwigisha wacu.
Ntabwo nzacira urubanza mu nsanganyamatsiko yukuntu irambuye kubuzima bwumubiri numuco. Gusa mvuga ko ari byiza kandi birahari kubantu bose, ndetse numuntu wa siporo. Ikintu nyamukuru nugutangirira hamwe na gito kandi buhoro buhoro.
Hamwe no kurambura, ni ngombwa cyane cyane kwitondera guhumeka neza kandi ntakibazo kiri mubihe byimbaraga. Mugihe ukora imyitozo, guhumeka bigomba gukorwa kugirango urambura imitsi, mugihe ubiruhura icyarimwe.
Ihuriro ryoroshye ryimyitozo irambuye izazana inzitizi ndende cyane. Urwego - NewBies no gukomeza.
Kurambura bigomba gutangirwa no gushyushya. Ndasaba squats 10 n'umunota umwe wo gusimbuka.
Turambuye akarere k'imbere kandi inyuma yikibero.
1. yaguye. Imyitozo irashobora gukorwa, yegamiye amaboko haba ku ivi, cyangwa kwishingira, yishingikirije hasi. Ubwiza buto (kunyeganyega), bihumeka. Icyitonderwa: Niba ubuziranenge bukabije, tegereza ibitero byimitsi (ububabare mumitsi bivuka mumasaha make cyangwa iminsi nyuma yumutwaro udasanzwe). Kandi kugirango imyitozo ya kabiri yo kuzana umunezero, burigihe ufate kwiyuhagira nyuma yambere.
2. Hasi ukuguru. Zamura ukuguru kwawe kumeneka hanyuma ufate ukuboko gutandukanye kuri we, ukurura sock kuri buto ya Buttoack hamwe. Turabisubiramo kimwe n'ikirenge cy'iburyo.
3. Hama ukuguru kw'ibumoso kurasa, kugorora ukuguru kw'iburyo imbere hanyuma ushireho agatsinsino, hamwe na Exhale witonze umanure amazu kumaguru iburyo. Turasubiramo ikintu kimwe, guhindura ukuguru.
4. Ukuguru kw'ibumoso kuguma ku nkombe z'igitambaro, kandi tugororoka ukuguru kw'iburyo dushyire agatsinsino, kunyerera - hasi.
5. Nukubahana n'amaboko yawe, ubanza kure hasi ya mbere yo guterura amaguru, hanyuma ivi kandi ushireho ikirenge kuri oams. Dukora ubuziranenge bworoshye. Komeza amaboko yawe (!). Turabisubiramo kimwe kumaguru.
6. Niba bishoboka, tujya kuri twine.
Usibye ibyifuzo, wicaye kuri twine wiga murugo, ndashobora gusaba amaguru ya Mahi, Ubundi. Kugira ngo ukore ibi, birakenewe cyane gufata amaboko yawe kubwinkunga. Imashini bikorwa kuri elehale. Hamwe na Mahah, ijosi ntigomba guhungabana, igomba kuruhuka, ariko mu ijwi.
Nkwifurije, bihenze, intsinzi mu bikorwa n'ibikorwa. Tangira na nto, ariko buri gihe, kandi ibisubizo byawe bizaza vuba.
Tegereza amasomo mashya!