Ibisobanuro bigufi:

Research Ubushakashatsi mu by'ubuvuzi bwerekana ko nyuma y’isomo rimwe ry’ubuvuzi, bushobora kongera imitsi 16% kandi bikagabanya amavuta 19% icyarimwe.

➢ 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.

Kunoza 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.

➢ Kugirango uhindure ivugurura rya kolagen yo mumitsi yo hepfo ya pelvic yo hepfo, komeza imitsi ya pelvic hasi yoroheje, ukemure ikibazo cyokwinjira kwinkari no kudacika intege, kandi bigerweho muburyo butaziguye no gukomera kwimyanya ndangagitsina.

➢ Imyitozo ngororamubiri ikomeza imitsi yibanze, harimo ninda yinda yingenzi (rectus abdominis, oblique yo hanze, oblique y'imbere, transvers abdominis) hamwe na gluteus maximus yintangangore ntoya. Amatsinda yimitsi arashobora kurinda urutirigongo, gukomeza kugumya gukomera, gukomeza neza kwihagararaho, kunoza ubushobozi bwa siporo no kugabanya amahirwe yo gukomeretsa, gutanga ubufasha bwimiterere kumubiri wose, no kurema umubiri muto.