amakuru

Ukeneye kwambara amaboko mugihe ukora siporo, cyane cyane mumahugurwa aremereye?Wigeze urwana niki kibazo, inshuti ukunda fitness?

Impamvu zo gukomeretsa ku kuboko

Igice cya Wrist mubyukuri nimwe mubice byoroshye gukomeretsa mumubiri wumuntu.Ubushakashatsi bwerekanye ko 60% by'imvune zikomeye mu myitozo ngororamubiri zibaho mu kuboko.Ihuriro ry'ukuboko ritangirana n'amagufa abiri y'ukuboko, ari yo radiyo na ulna, kandi rigizwe n'amagufa umunani y'intoki afite imiterere idasanzwe, atwikiriwe n'imitsi itangaje.Ubufatanye bwabo butahura uburyo bworoshye bwimikorere yintoki.Ibikorwa byacu hafi ya byose bigomba kurangizwa mubikorwa byintoki.Ariko ni mubyukuri kubera guhinduka gukomeye kwamaboko, ugereranije nukuvuga, ituze ntabwo rikomeye cyane, kandi biroroshye kwangirika mugihe imyitozo.Byongeye kandi, ingingo yintoki ifite imiterere igoye, kugenda gutandukanye, hamwe numuvuduko ukabije, ibyo bikaba bishoboka cyane ko bitera gukomeretsa no gukomeretsa ingingo.

Mu myitozo ngororamubiri, igihagararo kitari cyo, imbaraga zidasanzwe, imbaraga zintoki zidahagije nizindi mpamvu zishobora gutera ububabare bwamaboko ndetse no gukomeretsa kuboko.Kurugero, iyo tunyaga, imitsi yinyuma ya karpal ninyuma bisabwa cyane cyane guhuza no gukoresha imbaraga.Iyo uburemere bwa barbell buremereye cyane, kandi kwagura imbere kwintoki hamwe no gusunika imbere kwinkokora ntishobora kugera ku mbaraga zisabwa nuburemere bwa barbell, biroroshye kwangiza intoki.Mugihe gikomeye, irashobora kwangiza intoki hamwe nuduce twimitsi, imitsi n'amagufwa.Kubwibyo, birasabwa ko wambara izamu ryimyitozo mugihe ukora siporo, Cyane cyane mumahugurwa aremereye.Muri iki gihe, ukuboko kuzaba kwikoreye umutwaro munini, kandi umuzamu w'intoki arashobora kuduha inkunga ihamye, gufasha kubungabunga umutekano, no gukumira no kugabanya ibyago byo gukomeretsa ku kuboko.

Byongeye kandi, niba hari ibitagenda neza mu kuboko mugihe cyimyitozo ngororamubiri, ntabwo dusabwa gukomeza imyitozo, kandi tugomba guhita duhagarika imyitozo.Ibintu birakomeye, kandi ugomba kujya mubitaro mugihe.

Uburyo bwo kwirinda gukomeretsa mu kuboko

Mu rwego rwo gukumira no kugabanya imvune yo mu kuboko, twakora iki?

1. Koresha imbaraga z'ukuboko
Ikintu cya mbere ugomba gukora ni ugukomeza imyitozo yintoki no gushimangira imbaraga zamaboko.Ntishobora gukumira gusa imvune za siporo, ahubwo inagira uruhare mu myitozo ngororamubiri.

2. Shyushya kandi urambure neza
Mubihe byinshi, gukomeretsa kwamaboko mugihe cyo kwinezeza biterwa no gushyuha bidahagije.Urashobora gushyuha mbere yo kwinezeza, kunoza imiterere ihuriweho, no gufasha kugabanya no gukumira ibikomere.Nyuma yo kwinezeza, dukwiye kandi kuruhuka no kurambura, bishobora kudufasha kugabanya neza umunaniro, gufasha umubiri wawe gukira, no kwirinda cyangwa kugabanya ibibaho.Muri icyo gihe, dukwiye kandi kwirinda imyitozo ikabije cyangwa ubukana bukabije, tugashyiraho gahunda yo gukora imyitozo inshuro nyinshi, kandi ntidukabure ukuboko.

3. Menya neza imyitozo ihagaze
Umuvuduko ukabije wintoki ku kuboko hamwe nimpagarike itari yo niyo mpamvu nyamukuru itera gukomeretsa kwamaboko mugihe cyo kwinezeza, bikunze kubaho kubera imyitozo idahwitse.Kubwibyo, ni ngombwa kumenya neza imyitozo ihagaze.Inshuti zujuje ibyangombwa, cyane cyane abashya, zigomba gukora imyitozo ngororamubiri ziyobowe nabatoza.Byongeye kandi, witondere imyitozo intambwe ku yindi, ntukongere buhumyi umubare, kora uko ushoboye, kugirango wirinde gukomeretsa.

4. Kwambara ibikoresho birinda
Hanyuma, nkuko byavuzwe haruguru, urashobora kwambara ibikoresho birinda mugihe cyamahugurwa, cyane cyane mugihe cyamahugurwa aremereye, ashobora gufasha kugumya gukomera kwamaboko no kugabanya ibyago byo gukomeretsa.Gukoresha inkunga yintoki ishimangira bande hamwe na bande ebyiri birashobora guhindura ubukana uko bishakiye, gushyigikira urutoki no kugabanya umutwaro urenze cyangwa udakwiye.Wabonye inshuti zawe zikunda fitness?Witondere kurinda no kwikingira.