Ibisobanuro bigufi:

1. Ubushakashatsi bwubuvuzi bwerekana ko nyuma yamasomo amwe yubuvuzi, bushobora kongera imitsi 16% kandi bikagabanya ibinure 19% icyarimwe.
2. Gukoresha imitsi yo munda, gushiraho umurongo wa veste / gukoresha imitsi yibibuno, gukora ikibuno cya pach / gukora imitsi yo munda yo munda, no gushiraho umurongo wamazi.
3.Gutezimbere imitsi yo munda irekura bitewe na rectus abdominis, no gushiraho umurongo wa veste. Birakwiriye cyane cyane kubabyeyi bafite ubwiyongere bwinda bwinda ninda irekuye kubera gutandukana kwa rectus abdominis nyuma yo kubyara.
4. Gukora kolagene ivugurura imitsi yo hepfo ya pelvic yo hasi, komeza imitsi ya pelvic hasi imitsi, gukemura ikibazo cyokwinjira kwinkari no kudacika intege, kandi bigerweho muburyo butaziguye no gukomera kwimyanya ndangagitsina.
5. Imyitozo ngororamubiri ishimangira imitsi yibanze, harimo ninda yingenzi yibyingenzi (rectus abdominis, oblique yo hanze, oblique y'imbere, transvers abdominis) hamwe na gluteus maximus yintangangore ntoya. Amatsinda yimitsi arashobora kurinda urutirigongo, kugumana umutekano wumutwe, gukomeza kwihagararaho neza, kunoza ubushobozi bwa siporo no kugabanya amahirwe yo gukomeretsa, gutanga ubufasha bwimiterere kumubiri wose, no kurema umubiri muto.

Imikorere
Imikorere:
1) Gutakaza ibiro;
2) Kuramo ibinure;
3) Imitsi yo munda;
4) Kuzamura uruhu
5) Kuzamura buto