Hari siporo umugore utwite yakora ndetse n’izo atemerewe cyane ko abenshi batekereza ko ubusanzwe umugore utwite aba akwiye kwigengesera.

Hari siporo abagore batwite bemerewe kandi buri wese yakora hatitawe ku ngano y’umugore cyangwa uko inda yaba ingana kose.

Umwe mu bagore batwite waganiriye na Kigali Today ni uwitwa Abayizera Marie Grace, wamamaye ku izina rya Young Grace, dore ko asanzwe ari n’umuhanzikazi mu njyana ya RAP.

Asobanura uko afata siporo ndetse n’ibyiza byayo kuri we nk’umugore utwite, ati “Umuntu utwite agira siporo akora ariko zoroheje. Kuri jye bituma numva mfite ubuzima bwiza kandi nta bunebwe, nta munaniro ikindi biragufasha bituma n’umwana agubwa neza kandi bigufasha no mu kubyara birihuta.”

Young Grace kandi yagize icyo avuga ku bantu batekereza ko gukora siporo byaba bibangamira umwana. Ni byo yakomeje asobanura ati “Gukora siporo utwite ni byiza, gusa hari abantu bagira ubwoba ariko nyamara hari izo umuntu yakora ntizimubangamire.

Nkanjye izo nkora ndoga. Iyo uri mu mazi umwana agubwa neza cyane ko n’abaganga babikugiramo inama. Hari n’ubundi buryo ushobora kugorora umubiri bitabangamiye umwana kandi burya iyo umwana abangamiwe uba ubyumva.”

Uburyo bukurikira buri mugore utwite yabukoresha akora siporo uko inda yaba ingana kose

Usibye ubu buhamya bwa Young Grace (umwe mu bagore batwite), hari n’ubundi buryo bwafasha umugore utwite gukora siporo nk’uko bigaragara ku rubuga rwa Internet www.umutihealth.com.

Hagarara iruhande rw’intebe ndende ufatisheho ikiganza noneho akandi kaboko ugafatishe ku kibero cy’ukuguru biri kumwe. Tandukanya amaguru ariko ku buryo budakabije gusa uko inda ikura niko usabwa kurushaho kuyatandukanya. Manuka buhoro nk’ugiye gusutama ariko wemye, udahese umugongo, wongere uzamuke uhagarare wemye.

Mbere yo kuzamuka, banza wegeranye imbaraga noneho ka kaboko gafashe ku ntebe ube ariko wishingikirizaho uzamuke neza. Iyi siporo ifasha mu gukomeza inyama z’ibibero n’amatako ndetse igatuma n’ikibuno kimera neza. Ikindi ni uko ituma umubiri ugira uburinganire.

Hazamo kandi n’ubundi buryo buzwi nka push up (pompage)

Mera nk’ugiye gukambakamba, ariko upfukamye. Noneho wishingikirije ku nkokora, ni ukuvuga igice cy’ukuboko cyo hepfo cyose kiri hasi, urambure amaguru uyajyana inyuma. Umubiri wawe ube ugororotse n’amaguru arambuye neza ashinze ku mano kandi ntiwikomeze mu nda.

Witsa nka kabiri cyangwa gatatu, gusa ushoboye wanageza kuri gatanu, ukagarura amaguru imbere (upfukamye) noneho wamara kuruhuka ugasubiramo. Ubikora inshuro ubashije. Iyi siporo ikomeza inda, amaboko n’umugongo.

Izindi siporo umugore utwite yakora kandi harimo koga muri pisine kuko bifasha kutababara umugongo kandi ingingo zose z’umubiri zigakora.

Kugendagenda gake ariko ukirinda kwinaniza. Ibi bifasha amaraso kuzenguruka mu mubiri neza.

Kubyina ariko ukabikorera ahantu wisanzuye ku buryo batagucura umwuka`
Hazamo no kunyonga igare, ariko ibi bikorwa igihe inda ikiri nto ukabihagarika igihe itangiye kuba nini.

Urundi rubuga rwa Interineti www.babycentre.com rwo rwerekana ibyo uba utemerewe gukora muri siporo igihe utwite. Muri byo harimo;

Kwirinda gutangirana siporo imbaraga nk’umuntu ubimenyereye, ahubwo rukavuga ko ukora gake gake ukurikije uko wiyumva.

Birabujijwe kujya nko muri Sauna cyangwa mu mazi ashyushye. Muri make ukurikiza uko umubiri wawe uri kuwumva kugira ngo umenye igipimo cy’ubushyuhe udakwiye kujyamo.

Nyuma y’ibyumweru 16, ntabwo byemewe na rimwe ko umugore utwite akora abdomino (sit-ups), cyangwa siporo yose akora agaramye ngo azamure amaguru kuko byamutera kugwa hasi cyangwa n’isereri.

Ukwiriye kandi kwirinda gukora siporo zatuma habaho ingorane zo gukubitwa umupira mu nda. Muri zo harimo Football,Netball,Rugby cyangwa Boxing.