Ivyiza vy'Ukuguruye

Mu gihe c’imyimenyerezo, ugume inda n’amatako biri hafi y’intebe ya Prone Leg Curl, n’amavi ahuye n’urubibi rw’intebe, kandi wirinde gutera umugongo canke gutera imbere mu mugongo. Igihe umanutse amaguru yo hasi, ubikore buhoro buhoro gushika amavi ahagaze hafi ariko atapfutse, kugira ngo ntihagire umukazo w’urubavu n’ukudatekana kw’umugongo kwo hasi bitewe n’urugero rw’ukwinyiganza birenze urugero canke ukudahagarara neza.

Ni vyiza gutangura n’uburemere bukeyi bwo gutoza ubwa mbere kugira ngo habeho 12-15 transpostions zisanzwe zishobora kurangira. Iyo uguhinduka kw’inyigisho kwabayeho, ugabanye uburemere bwa Prone Leg Curl ubwo nyene kugira ngo nturambure cane ibihimba vy’umubiri canke vyononekaye ku nzira y’ivi. Buhoro buhoro bubaka ubushobozi bwo kugenzura imitsi imbere y’uko butera buhoro buhoro uburemere.

Exhale iyo ariko arakorana n’amaguru yo hasi n’inguvu, wumva ko umutsi w’umubiri ugenda neza; guhumekera igihe umuntu ariko aragabanya no kugaruka, akaguma afise umubabaro udahera. Irinde guhema-kufata mu gihe c’imyimenyerezo, kuko bishobora gutuma haba ukwiyongera bukwi na bukwi mu gipimo c’igihimba c’irondoka no mu nda, kwongereza umuzigo w’umutima, bigira ico bikoze ku kubandanya kw’ukwinyiganza no kugabanya ubushobozi bwo kwimenyereza.

Iyo ushikiwe n’ububabare bukomeye ku ruhande rw’imbere rw’ivi, ububabare mu mugongo wo hasi canke mu gihe c’imyimenyerezo mu gihe c’imyimenyerezo, reka kwinyiganza ubwo nyene maze usuzume nimba iyo nzira ari ukuri canke nimba uburemere burenze urugero. Ni vyiza gukora 5- iminota 10 y’ugususurutsa inguvu kugira ngo ukore imitsi yo hasi y’amaguru n’amaboko imbere y’uko umuntu wese akoresha umutsi w’amaguru w’amaguru; gukora igikorwa co gutera imbere kugira ngo umuntu akureho uguhagarika umutima no kugabanya uguteba kw’imitsi gutangura.

Imirongo imwe y’uguhingura ivyuma, gutera urushinge rw’ibice, gusukura ubutaka, n’ibindi.

Gushiramwo ibikoresho vyo gusudira n’ibikoresho vy’ubuhinga bwa none, n’ubuhinga bwo gukora ibikoresho vy’ingenzi, gutuma ibikoresho bigenda neza (nk’ugutera imbere kw’inzira, inkomezi zo gusudira mu mibumbe), kugira ngo haboneke ukuntu ibintu bihuye n’ugushikama kw’umurongo wa Prone Leg Curl.

Gushinga urutonde rwuzuye - uburyo bwo gusuzuma uburyo bw'uburyo bupfutse "ibikoresho vy'ubuhinga - gukora - vyarangije ibintu". Ibikoresho biza birageragezwa birageragezwa kugira ngo bigire inkomezi z’ibintu n’ugukingira ibidukikije; inzira zo gusudira no gukoranya zifatwa mu gihe c’uguhingura; ibintu vyarangiye mu gupima ikoreshwa ry’ibintu vyinshi cane kugira ngo bimenyekane ibikoresho vy’agaciro kanini - uburyo bwo gukora n’ibikoresho bikomeye biva mw’ihinguriro.

Gushigikira - guhingura, guhindura ibikorwa n’ukuntu umuntu agaragara (ibara, ikimenyetso) c’Igice ca Prone Leg Curl hakurikijwe ivyo umukiriya akeneye, guhindura ningoga imigambi y’uguhingura, no gushitsa ibisabwa ku bijanye n’amategeko.