BONHEUR YvesMuri iki gihe usanga abagore benshi bakunda guhitamo kubyara babazwe (Cesarian section), ahanini bitewe no gutinya kubabara cg se kutabasha gusunika.
Mu gihe cyo gutwita benshi, bavuga byinshi bitandukanye; ibyemewe n’ibitemewe gukorwa, ibiribyo n’ibitaribyo. Mu bushakashatsi bwakozwe bwerekanye ko hari sport zishobora kugufasha kubyara neza kandi utababaye.
Gusa, ugomba kuzirikana ko mu gukora imyitozo ngorora mubiri utagomba kwinaniza cyane nk’umuntu usanzwe kandi ni ingenzi kubanza kugisha inama muganga ugukurikirana.
Hano tugiye kukugezaho imyitozo ngorora mubiri 5 yagufasha kubyara neza, no gufasha umubiri wawe kwitegura umwana.
1. Squat
Squat ni ubwoko bwa sport bushobora kugufasha kubyara neza bitakugoye, ndetse niba hari sport ukwiye gukora mu gihe utwite ni squat. Zigufasha gukomeza imikaya y’igice cyo hasi mu mayunguyungu no gufunguka neza kw’inda ibyara.
Uburyo zikorwa:
• Hagarara uhagaze wemye, amaboko arambuye, amaguru atandukanye
• Manuka gahoro (ku buryo amavi aringanira n’ibirenge), usa nk’usutama, amaboko uyerekeze imbere, wongere uzamuke
• Ushobora kubikora inshuro 20
Ubu ni ubundi buryo ushobora gukoramo squat wicaye gutya byibuze amasegonda 30
2. Kugenda n’amaguru
Kimwe mu bintu bikunda kugora no kubangamira abagore batwite, ni ukuribwa umugongo. Kugenda n’amaguru uretse kugufasha kugabanya kuribwa umugongo, byanagufasha kuba wabyara neza.
Iyi sport irinda kuribwa umugongo cyane, kandi burya binakurinda stress itajya ibura ku mugore utwite
Kugenda n’amaguru bifasha umwana kumanuka mu gice cyo hasi, bityo ukabyara neza, bifasha kandi nyababyeyi kwiyongera, bityo ukabyara bitakugoye.
3. Siporo ya kegel
Iyi ni sport y’ingenzi cyane ku bagore batwite mu gihembwe cya 3
Kegel ifasha imikaya yo mu rukenyerero gukora neza, iki gice akaba ari nacyo kigira uruhare runini mu gihe umwana ari gusohoka. Kwikanya no kwikanyura kw’iyi mikaya (ari nayo ifasha mu gufunga inkari) iminota hagati y’10 na 15 ku munsi bishobora kugufasha kubyara neza.
4. Kuzamuka escalier
Kuzamuka escalier (stairs) buhoro buhoro bishobora kugufasha kubyara neza. Iyi sport ifasha kongera umuvuduko w’amaraso, uko ugenda uzamuka umanuka bituma kandi umwana yicurika mu nda, bityo kubyara ntibikurushye cyane.
Uretse ibi, ifasha kandi kwiyongera kw’inda ibyara no kongera inzira icamo umwana muri nyababyeyi, byose byagufasha kubyara utababaye.
5. Butterflies
Iyi sport ikorwa wicara ugasobekeranya amaguru; ni sport ifasha mu gukomeza imikaya y’umugongo, mu rukenyerero n’amatako. Ituma mu mayasha hagororoka, amaraso atembera neza mu gice cyo hasi bikoroshya no kubyara.
Uko ikorwa
• Ni ukwicara hasi (cg tapis ukoreraho sport), usobekeranyije amaguru
• Hanyuma ukoresheje amaboko yawe, ukagerageza kugeza amatako yawe hasi, kandi ukaba wicaye wemye (ushobora no kwiyegamiza igikuta kugira ngo wicare wemye).
• Kuguma wicaye gutya byibuze amasegonda 15
• Ukabisubiramo inshuro 5 kugeza ku 10.
Izi ni zimwe muri sport zoroshye ushobora gukora.
Ubushakashatsi bwagaragaje ko imyitozo ngorora mubiri ari bumwe mu buryo bwiza bushobora gutuma ubyara neza. Kuko bifasha umubiri kwitegura ibihe bikomeye byo kubyara ndetse no kugabanya uburibwe.
Gusa nubwo iyi myitozo yoroshye, ni ngombwa kuyikora uri kumwe n’undi muntu wagufasha mu gihe ugize ikibazo. Kandi ni ngombwa kubanza kugisha inama muganga mbere yo gukora iyi myitozo ngorora mubiri.
Source:https://www.quechua.com
