Igare ry'abamugaye ni uburyo bw'ingenzi bwo gutwara abantu mu buzima bwa buri murwayi ufite ubumuga. Tutari muri ryo, ntabwo tuzashobora kwimuka na santimetero imwe, bityo buri murwayi azaba afite ubunararibonye bwe mu kurikoresha. Gukoresha neza amagare y'abamugaye no kumenya ubumenyi bumwe na bumwe bizafasha cyane mu rwego rwo kwita ku buzima bwacu. Abantu bafite ubumuga cyangwa abantu bafite ubumuga bwo kugenda bake bashobora kubaho gusa n'amagare y'abamugaye bamara igice kinini cy'ubuzima bwabo bwa buri munsi mu magare y'abamugaye, bityo bagomba kwitondera uburyo amagare y'abamugaye amererwa neza kandi agatunganywa buri munsi.

Kwicara mu kagare igihe kirekire, ikintu cya mbere wumva ni ukubabara mu matako, hazabaho kumva umuntu adafite icyo akora, bityo umukoresha agomba gutekereza ku kunoza umusego w'intebe, kandi uburyo bworoshye ni ugukora umusego munini kuri wo. Kugira ngo ukore umusego, ushobora gukoresha siponji y'umusego w'intebe y'imodoka (ubucucike bwinshi n'ubukonje bwiza). Kata siponji ukurikije ingano y'umusego w'intebe y'abamugaye. Shyira agapfunyika ka pulasitiki inyuma y'ikiponji. Niba ikoti ry'uruhu rishobora kudodwa icyarimwe, impera imwe y'igitambaro ishobora gushyirwaho zipu kugira ngo byoroshye kuyikuramo no kuyimesa. Ukoresheje aka gapfunyika kanini, igitutu ku matako kizagabanuka cyane, bishobora kandi gukumira ibisebe byo mu buriri. Kwicara mu kagare k'abamugaye bizatuma ubabara mu mugongo wo hasi, cyane cyane mu mugongo wo hasi. Kubera kwangirika kw'imitsi, imbaraga z'imitsi ya psoas zizagabanuka cyane, ndetse n'abarwayi bari mu myanya yo hejuru bazabitakaza. Kubwibyo, ububabare mu mugongo wo hasi buzaba kuri buri murwayi. Hari uburyo bushobora kugabanya ububabare mu buryo bukwiye, ni ukuvuga gushyira umusego muto w’uruziga inyuma y’ikibuno, ingano yawo ikaba nka cm 30, kandi ubunini bushobora kuba cm 15 kugeza kuri 20. Gukoresha uyu musego ku mugongo wo hasi bizagabanya ububabare cyane, nko kuba niba ubyifuza, ushobora no kongeramo agapira ko mu mugongo, maze abarwayi n’inshuti bakagerageza.

Gutunganya intebe y'abamugaye buri munsi nabyo ni ingenzi cyane. Akagare gafashwe neza gashobora gutuma twumva dufite umudendezo kandi byoroshye kugenda. Niba intebe y'abamugaye yuzuye ibibazo, ntabwo bizatugora kuyicaraho. Hari ibice byinshi byo kwitondera mu gihe cyo kubungabunga intebe y'abamugaye: 1. Feri, niba feri idafashe neza, ntabwo izaba igoye gusa, ahubwo izaba iteje akaga, bityo feri igomba kuba ikomeye. , Uruziga rw'amaboko ni rwo rwonyine rudufasha kugenzura intebe y'abamugaye, bityo gufunga uruziga rw'inyuma bigomba kuba bikomeye; 3. Uruziga rw'inyuma, uruziga rw'inyuma rugomba kwita ku gice cy'abamugaye, intebe y'abamugaye ikoreshwa igihe kirekire, uruziga ruzarekura, bigatuma uruziga rw'inyuma runyeganyega. Bizaba bigoye cyane mu gihe ugenda n'amaguru, bityo ugomba kugenzura igiti cyo gufunga buri gihe kandi ugashyira amavuta kuri buri gice kugira ngo worohereze amavuta, kandi ipine igomba kuguma yuzuye umwuka, ibyo ntibifasha gusa gukora, ahubwo bishobora no kugabanya guhindagurika; 4. Amapine mato, amapine mato Ubwiza bw'ikirenge bufitanye isano no koroshya igikorwa, bityo ni ngombwa kandi gusukura intebe buri gihe no gushyira amavuta; 5. Amapedali, amapedali y'amagare atandukanye y'abamugaye agabanyijemo ubwoko bubiri: ahoraho n'ashobora guhindurwa, ariko uko ubwoko bwose bwaba bumeze kose, ahindurwa uko amerewe. Hari ubuhanga bumwe na bumwe mu gukoresha amagare y'abamugaye, bizadufasha cyane mu bikorwa byacu nyuma yo kumenya neza. Iy'ibanze kandi ikoreshwa cyane ni amagare yo mu gihe cyo kuzamuka. Iyo duhuye n'inzitizi nto cyangwa intambwe, dushobora kudashobora kuvunika amagare y'abamugaye niba tuyazamuye cyane. Muri iki gihe, dukeneye gusa guterura amagare y'imbere no kurenga imbogamizi, maze ikibazo kizakemuka. Uburyo bwo gutera imbere amagare ntabwo bugoye, igihe cyose amagare y'intoki ahinduriwe imbere mu buryo butunguranye, amagare y'imbere azamurwa bitewe n'uburemere, ariko imbaraga zigomba kugenzurwa kugira ngo wirinde ko asubira inyuma.

Hasi ndatanga intangiriro irambuye ku bintu byinshi dukunda guhura nabyo: kwambuka inzitizi. Iyo dusohotse, dukunze guhura n'imirongo mito cyangwa imyobo mito, kandi ipine ry'imbere ni rito, bityo biragoye kunyuraho. Kuzamuka ingazi: Iyo usohotse, hari intambwe imwe ku ruhande rw'umuhanda. Ushobora kuzamuka niba uzi ubuhanga bwo guteza imbere ipine. Banza wimure ipine hejuru y'intambwe, hanyuma uhagarare imbere kugira ngo wimure hagati y'imbaraga z'umurava imbere, hanyuma uhindure ipine ry'intoki kugira ngo uzamure ipine ry'inyuma kugira ngo wongere umwanya wicayeho, ariko ntugashingire ku gice cy'inyuma kugira ngo uhindure ipine ry'inyuma, bizatuma igare ry'abamugaye rijya inyuma. Uburebure bw'intambwe bugomba kuba santimetero icumi. Niba irenga santimetero icumi, bizagorana kuzamuka ipine ry'inyuma. Ibintu by'ingenzi byo kumanuka ingazi ni bimwe n'ibyavuzwe haruguru, kandi intambwe zishobora gusubizwa inyuma. Kuzamuka: Niba ari igare ry'abamugaye rinini, hagati y'imbaraga z'umurava izaba imbere cyane, kandi bizoroha kuzamuka umusozi. Niba intebe y'abamugaye ari nto kandi hagati mu kirere hari hagati, uzumva intebe y'abamugaye isubira inyuma iyo uzamuka umusozi, bityo ugomba kunama gato iyo uzamuka umusozi.gukoresha intebe y'abamugaye, hari uburyo bwa tekiniki aho ipine ry'imbere rivanwaho, ni ukuvuga iyo ipine rizamutse, imbaraga ziyongera, ipine ry'imbere rirazamurwa, imbaraga rukuruzi zigwa ku pine ry'inyuma, kandi ipine ry'amaboko rikazunguruka kugira ngo rikomeze kuringaniza, nk'uko bigenda mu mbyino y'abamugaye. Iki gikorwa nta kamaro gafatika gifite, kandi kiragoye kandi cyoroshye kugihindura, bityo gerageza kutabikora. Niba ugomba kugerageza, ugomba kuba ufite umuntu uri inyuma yawe wo kuririnda. Namaze kwitoza iki gikorwa mbere, kandi ingingo y'ingenzi ni uko imbaraga zigomba kuba ziri hagati iyo uruziga ruzamutse, kugira ngo rushobore kuba ahantu kandi rukomeze kuringaniza.