E3071-Urukurikirane?Umutoza urambuye yashizweho kugirango atange igisubizo cyiza kandi cyizewe cyo gushyuha no gukonjesha mbere na nyuma y'imyitozo. Ubushyuhe bukwiye mbere yimyitozo irashobora gukora imitsi hakiri kare kandi ikinjira mumahugurwa byihuse. Ntabwo aribyo gusa, ariko birashobora gukumira neza ibikomere mugihe na nyuma yimyitozo.

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Imyanya myinshi
●Imyanya myinshi ifata yemerera abakora imyitozo kurambura imitsi ihuye hamwe no guhuza imyanya itandukanye yo gufata amaboko mugihe bagenzura ubukana nigihe kirekire.

Ubwoko butandukanye
●Shigikira abakoresha kurambura inyuma, inyuma, ibitugu, hamstrings, glute, quadriceps, nandi matsinda yimitsi.

Ihamye kandi ihumuriza
●Ikirenge cyibice bibiri bituma umukoresha arushaho gutuza umubiri, kandi intebe hamwe ninyana yinyana bitanga inkunga ihamye kandi ikanezeza mugihe cyo kurambura.

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Urukurikirane, nkuburyo bwa kera bwa DHZ, nyuma yo kugenzurwa no gusya, byagaragaye imbere yabaturage bitanga pake yuzuye kandi byoroshye kubungabunga. Kubakora imyitozo, inzira yubumenyi nububiko buhamye bwaUrukurikirane kwemeza uburambe bwuzuye bwamahugurwa nibikorwa; Ku baguzi, ibiciro bihendutse hamwe nubuziranenge buhamye byashizeho urufatiro rukomeye rwo kugurisha nezaUrukurikirane.