Gukurura ni urugendo rwa zahabu kugirango ukoreshe itsinda ryimitsi yo hejuru yingingo, ishobora gukorerwa murugo, kandi nikimwe mubintu byipimisha mumashuri yisumbuye yigisha umubiri.

Kumara igihe kirekire gukurikiza imyitozo yo gukurura bishobora kuzamura imbaraga z'umubiri wo hejuru, kunoza guhuza umubiri no gutuza, bikagufasha gukora ishusho nziza ya mpandeshatu ihindagurika, mugihe uzamura agaciro kambere ka metabolike, bikabuza kwegeranya amavuta.

Kurikiza imyitozo yo gukurura, irashobora guteza imbere gutembera kw'amaraso, gukora urutugu n'umugongo, itsinda ry'imitsi y'intoki, bigufasha kunoza ububabare bw'umugongo, ibibazo by'imitsi, ariko kandi bikanoza igihagararo, bigahindura imyifatire igororotse.

Kubantu benshi, gukurura imyitozo biragoye, urashobora kurangiza byoroshye gusunika 10, ariko ntabwo byanze bikunze urangiza gukuramo bisanzwe. None, ni bangahe bakuramo ushobora kurangiza icyarimwe?

Ni ubuhe buryo bukurura? Wige izi ngingo zikorwa:

1️⃣ Banza ushake ikintu gishobora gufatwa, nkumurongo utambitse, umurongo wambukiranya, nibindi. Fata amaboko yawe neza kumurongo utambitse, uzamure ibirenge hasi, kandi ukomeze amaboko numubiri perpendicular.

2️⃣ Fata umwuka uhumure kandi uruhure umubiri wawe mbere yuko utangira gukora-gukuramo.

3️⃣ Noneho hindura amaboko hanyuma ukure umubiri wawe hejuru kugeza urusaku rwawe rugeze kumwanya utambitse. Kuri ubu, ukuboko kugomba kuba kugoramye rwose.

4️⃣ Komeza umwanya. Ku mwanya wawe wo hejuru, fata umwanya kumasegonda make. Umubiri wawe ugomba kuba uhagaritse rwose ibirenge byawe hasi.

5️⃣ noneho gahoro gahoro usubire inyuma kumwanya wo gutangira. Ukuboko kugomba kwagurwa byuzuye kuriyi ngingo. Subiramo ingendo zavuzwe haruguru, birasabwa gukora amaseti 3-5 ya 8-12 reps buri gihe.

Hano hari ibintu bike ugomba kuzirikana mugihe ukora ibikurura:

1. Komeza umubiri wawe ugororotse kandi ntukunamire mu kibuno cyangwa inyuma.

2. Ntukoreshe inertia kugirango uhatire, ahubwo wishingikirize kumitsi kugirango ukure umubiri.

3. Mugihe umanura umubiri wawe, ntugahubure amaboko yawe, ahubwo umanure buhoro.

4. Niba udashobora kurangiza gukurura byuzuye, gerageza gukuramo bike, cyangwa gukoresha sida cyangwa kugabanya ingorane.