Kugira inguni zisobanuwe ningirakamaro kubantu bose bashaka kugumana imiterere yumubiri iringaniye.

Kugira inguni zisobanuwe ningirakamaro kubantu bose bashaka kugumana imiterere yumubiri iringaniye.Ntabwo yongera ubwiza bwumubiri gusa ahubwo inerekana urwego rwo hejuru rwimyitwarire na disipulini.Waba uri umukinnyi wabigize umwuga, wubaka umubiri, cyangwa ushaka gusa kunoza isura yawe muri rusange, kugira impande zisobanutse bigomba kuba iby'ibanze.

Kimwe mu bice byingenzi bigomba gukurikira inguni zisobanuwe ni imitsi yo munda.Icyifuzo cya paki esheshatu nicyo cyerekana inda yaciwe.Kubigeraho bisaba guhuza indyo yuzuye hamwe nimyitozo igamije gushimangira imitsi yibanze.Ikibaho, kwicara, no kuzamura ukuguru ni ingero zimwe na zimwe zimyitozo ngororamubiri ifasha gutobora imitsi yo munda no gukora inguni zisobanuwe.

Ikindi gice aho impande zisobanutse zigira uruhare runini ni ibitugu.Ibitugu bigari, byacagaguye bitanga kwibeshya mu rukenyerero ruto, bikora umubiri uringaniye.Kanda ibitugu, kuzamuka kuruhande, no kumurongo ugororotse ni imyitozo imwe nimwe yibasira imitsi yigitugu kandi ifasha kurema inguni zisobanuwe.Byongeye kandi, gushiramo imyitozo ikomeza imitsi yinyuma yinyuma, nkumurongo no gukurura, birashobora kurushaho gushimangira inguni yigitugu no kunoza imyifatire yawe muri rusange.

Inguni zisobanutse ntizagarukira gusa ku mitsi yo munda no mu bitugu.Birashobora kandi kugerwaho mubindi bice bitandukanye byumubiri, nkamaboko namaguru.Biceps zishushanyije hamwe na triceps birema isura ishimishije cyane cyane iyo ihindagurika, yerekana impande zisobanutse no gutandukanya imitsi.Ukuboko kwamaboko, kwibiza tricep, hamwe no gusunika byose ni ingero zimyitozo ngororamubiri ishobora gufasha gutunganya imitsi no kugera ku mpande zifuzwa.

Mu buryo nk'ubwo, impande zometse ku maguru zigira uruhare muri rusange muri siporo.Imyitozo ngororamubiri nka squats, ibihaha, hamwe no korora inyana irashobora kugufasha gutondeka quadriceps yawe, hamstrings, n'imitsi y'inyana, bigatanga ibisobanuro nibisobanuro by'imitsi.Imyitozo ngororamubiri yo hepfo ntabwo itezimbere ubwiza gusa, ahubwo inongera imbaraga zimikorere no kugenda.

Kugirango ubone impande zisobanutse kumatsinda iyo ari yo yose, ni ngombwa gukurikiza imyitozo ngororamubiri yuzuye ikubiyemo imyitozo yo kurwanya no gukora imyitozo yumutima.Imyitozo yo kurwanya irwanya imbaraga imitsi no gukora izo mpande, mugihe imyitozo yumutima nimiyoboro yumutima ifasha gutwika amavuta arenze no kunoza ibisobanuro byimitsi.

Usibye imyitozo ngororamubiri, imirire nayo igira uruhare runini mu kubona impande zisobanutse.Indyo yuzuye hamwe na poroteyine ihagije, karubone, hamwe n’amavuta meza bitanga intungamubiri zikenewe mu mikurire no gusana.Ni ngombwa gukomeza kuringaniza karori kugirango umubiri wawe ubone imbaraga zihagije zo gushyigikira imyitozo, ariko ntibitera amavuta arenze umubiri.

Byose muri byose, kugira inguni zisobanutse nikintu cyifuzwa kubantu bose bashaka kunoza umubiri wabo.Yaba imitsi yo munda, ibitugu, amaboko, cyangwa amaguru, guhuza imyitozo igamije, imirire ikwiye, no kwiyemeza gukora imyitozo ngororamubiri yuzuye ni ngombwa.Nubwo kugera ku mpande zisobanutse bishobora gufata igihe n'imbaraga, inyungu nziza nziza nziza hamwe nubuzima muri rusange birakwiye.Tangira rero gushyiramo imyitozo yibanda kumatsinda yihariye yimitsi kandi wemere urugendo kugirango ugere kuri izo mpande zisobanuwe.