HARAGIRIMANA Dieudonne
Ubusanzwe igitsina gore usanga gihangayikishwa n’imiterere ku buryo ntacyo atakora ngo atere neza. Iyo bigeze ku mabuno ho biba akarusho.
Buri mugore yifuza kugira inyuma hameze neza. Hari n’abagombera kwibagisha ngo babigereho ariko hari uburyo bworoshye bwo kuba wagira amatako, amabuno ateye neza. Ibi kandi binagufasha kumva umeze neza mu mubiri, n’akazi kakagenda neza.
1. Siporo ya Squart: Iyi ni siporo twagereranya na makeri ariko yo ntusimbuka ngo uve aho uri nk’uko bikorwa muri makeri. Urasutama ukajya uhaguruka ukazamuka ukagera hagati na hagati ntuhagarare, ukongera ukamanuka gutyo gutyo. Iyi siporo ni ingezi mu gutuma ikibuno gitera neza ku gitsina gore ariko bisaba kuyikora neza kugira ngo igere ku ntego.
Urasutama ukageza ikibuno munsi y’amavi ukajya uhaguruka kuri retime ushaka. Ni siporo wakorera aho ariho hose, uko waba wambaye kose kandi mu minota mike. Wahitamo kuyikora buri gitondo cyangwa buri kigoroba, ariko ukayikora buri munsi kandi ugakora umubare ungana.
Ugomba gukora nibura muvoma hagati y’izigera ku 10 na 20 ku munsi. Iyi siporo inagufasha kugira imbaraga mu gikorwa cy’akabariro ndetse ukabasha no kuba muri pozisiyo zose igihe uri muri iki gikorwa.
2. Siporo ya abudomino: Ni siporo wakorera aho ushaka hose, wambaye uko ushaka kose kabone n’ubwo waba wambaye ubusa. Iyi siporo ituma abagore cyangwa abakobwa bagira munda hato, icyo bita munda zero.
Akenshi iyo ufite ikibuno giteye neza ukagira no munda zero abagore barabikunda cyane kandi koko aba ateye neza. Iyi siporo by’umwihariko ifasha abagore babyaye kugabanya imyuka ivuga nk’imisuzi ijya isohoka iyo bari mu gutera akabariro.
3. Indi siporo yitwa Kegels: Iyi ni siporo ifasha abagore cyane. Ituma imikaya ikikije inda ibyara, ikibuno n’inzira z’inkari ikora neza, ituma wirekura mu gutera akabariro, ushobora no kuyikoresha mu gushimisha umugabo mu gikorwa.
Iyi kandi igufasha kwikomeza igihe ushaka kwihagarika inkari zikaba zitagucika. Ibi bigaruka no ku bo umwanda ukomeye wacika bitewe n’uburwayi butandukanye.
Iyi myitozo ikorwa witoza kwifata mu buzima busanzwe. Murabizi iyo uri kwihagarika ushobora gufunga inkari aho zigeze, iyo ushaka gusura hari uburyo wikomeza umwuka ntuzohoke, biriya byose uba uri kubikoresha iriya mikaya twavuze haruguru. Ibi rero unabikora udashaka kwihagarika cyangwa gusura.
Niba ugiye kuyikora ryama ugaramye ariko wabanje kujya kwihagarika kuko iyi myitozo ntugomba kuyikora ufite inkari mu ruhago. Niba waryamye, tangira ukanye ya mikaya yawe amasegonda atatu wikurikiranya, nurangira wirekure uhumeke gutyo gutyo. Iyi myitozo wanayikora uhagaze cyangwa ugendagenda. Icyo bigusaba ni ukwiha gahunda ukabikora inshuro eshatu ku munsi ugakaya ukayura inshuro hagati ya 10 na 15.
