Ubuzima

Ibyagufasha kugabanya ibinure byo mu kiziba cy’inda

Ku bantu bari kuri gahunda yo kugabanya ibiro, cyangwa se abantu bose muri rusange, usanga bibabera ingorabahizi kugabanya ibinure ku gice cyo hasi kunda, munsi y’umukondo. Cyahawe akabyiniriro ka FUPA (Fat in Upper Pubic Area)

Iki gice ni ukuvuga ahakunze kwitwa bas ventre cyangwa mu kiziba cy’inda usanga benshi kugabanya uko hangana bahangana na byo bikanga. Ni byo koko ntabwo ushobora kugabanya igice kimwe gusa by’umubiri ariko hari ibyo wakora bigatuma kiriya gice kigenda kigabanyuka, ubifatanyije no guhindura imirire.

Ni byo hano tugiye kuvuga.

Imyitozo wakora ikagufasha kugabanya ibinure byo mu kiziba cy’inda

Nubwo siporo muri rusange ari nziza ariko siporo zimwe ziba burya ari nziza ku gice runaka cy’umubiri.

Hano reka tuvuge kuri siporo zafasha abifuza kugabanya ibinure byo muri kiriya gice.

1.   High plank

Iyi siporo mu gutangira utarayimenyera, biravunana pee. Ariko uko ugenda uyimenyera ubasha kuyikora igihe kirekire ndetse ikagufasha cyane kuri kiriya gice.

Ikorwa ite rero?

  1. Mu gutangira, bikore nk’aho ugiye gukora pompage. Ariko ibiganza ubirebeshe imbere. Kandi amaguru abe arambuye neza, washinze amano, amaboko na yo abe arambuye neza.
  2. Zamura ukuguru kumwe, ugukure hasi ariko kukirambuye. Ibi ubikore ingufu uzongera mu maboko, naho imikamba y’inda uyireke ibyayo birikora.
  3. Sa nk’ukora pompage ariko ntugere hasi, ubikore nk’amasogonda 30.
  4. Ongera uzamuke, uhindure ukuguru, ubikore nanone nka kwa kundi.
  5. Bikore inshuro ushoboye, gusa mu gutangira niyo wakora inshuro 10 gusa, ariko buri munsi ukagenda wongera.

2.   Kuzamura amaguru

 

Iyi iri muri siporo zorohera abantu batangiye ibya abdomino, na yo ikaba ingenzi igihe wifuza kugabanya mu kiziba cy’inda.

Ikorwa ite yo rero?

 

  1. Ryama ugaramye, hasi. Amaboko arambuye ku mpande zawe naho amaguru azamuye, ibirenge bireba hejuru, aringaniye neza.
  2. Kora ku buryo umugongo wose uba ukora hasi, noneho ya maguru yombi uyamanurire rimwe agarukire hagati ukore imfuruka ya dogere 45, mbese ibirenge bibe biri imbere y’amaso yawe. Ubimanure mbese kugera hamwe wumva umugongo wo hepfo ushaka kwiyegura.
  3. Yagumishe aho amasogonda agera ku icumi, wongere uyazamure buhoro buhoro uyageze aho yari ari, uruhuke amasogonda yandi 10. Wongere umanure kwa kundi
  4. Numara kubimenyera jya uvanga noneho. Uyamanurire rimwe ubundi umanure kumwe kumwe.

3.   Agapine

Iyi siporo ikoreshwa akantu benshi bita agapine. Ni akantu gakoze nk’ipine, karimo hagati icyo ufata, twakita igiti gitambitsemo. Gusa iyi siporo isaba kwitonda kuko ushobora kuyikora nabi ukikubita hasi.

Uko ikorwa

1.   Tangira nka kwa kundi ko muri high plank, ariko aha noneho amaboko aba afashe ka gapine.

2.   Buhoro buhoro gacunge uganisha imbere kugera aho amaboko yawe agarukira, ubwo inda iraba isa n’iyageze hasi

3.   Ongera ucunge ugaruka inyuma, amaguru akirambuye ahubwo noneho ukoreshe umugongo, usa n’uhina amaboko ariko nugera aho amaboko yari ari, wongere uyarambure.Ubikore inshuro ushoboye.

4.   Abdomino

Izi zo abenshi bamenyereye kuzikora, gusa nanone hano hari akantu turi bwongeremo.

1.   Ryama ugaramye, amaboko arambitse hasi ndetse n’amaguru arambuye neza, hasi

2.   Sa n’uwegura umutwe ku buryo wumva inda yo hasi itangiye kwiyegeranya. Aho rero hita uzamura amaguru buhoro ku buryo akora imfuruka ya dogere 45, uvuye ku butaka. Yagumishe aho amasogonda make nka 10, kugera ubwo wongera ukayamanura, wongere uyazamure gutyo gutyo

3.   Mu gihe uri kubikora rero, nyuzamo uzamure n’amaboko kumwe kumwe.

 

5.   Kwegura amabuno

Aha na ho ubikora nka kwakundi uba ugiye gukora abdomino.

1.   Ryama ugaramye amaguru yegeranye, amaboko na yo arambuye iruhande

2.   Zamura amaguru yombi agifatanye, ibirenge birebe hejuru, amaguru arambuye neza

3.   Egura ikibuno, wifashishije ingufu zo ku mikamba y’inda, amaboko afashe hasi ngo bigutize ingufu, ube wegutse nka10cm ku gice cyo ku kibuno gusa, umare amasogonda 10 wongere umanuke. Ubikore inshuro ushaka.

 

Uretse izi siporo tuvuze, wanakora izindi zirimo kwiruka, gutwara igare, koga, kujya muri gym ugafatanya n’abandi.

Icyakora zirikana iki. Burya ntabwo siporo gusa yagufasha mu gihe utarya ibikwiye. Ni yo mpamvu ibi twavuze hejuru byonyine bitagufasha uramutse utanarya indyo iboneye. Rero mu byo ukora byose zirikana kurya indyo iboneye.

Burya ubashije kugabanya hagatiya 500 na 1000 calories ku munsi ku ifunguro ryawe, ushobora gutakaza hagati y’ikiro kimwe na bibiri mu cyumweru. Kurya amafunguro akwiye, kureka isukari n’ibyo yongewemo, na byo ni ingenzi. Wibuke ko igihe cyose ushaka kugabanya ibiro muri rusange usabwa kurya ifunguro rikungahaye kuri poroteyine, ribonekamo Imboga nyinshi n’imbuto.

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