Igare ry'abamugaye ni uburyo bw'ingenzi bwo gutwara umurwayi wese ufite ubumuga, kandi iyo bitabaye ibyo biragoye kugenda na santimetero imwe, bityo buri murwayi azaba afite ubunararibonye bwe mu kurikoresha. Gukoresha igare ry'abamugaye neza no kumenya ubumenyi bumwe na bumwe bizamura cyane urwego rwo kwiyitaho mu buzima. Ibi bikurikira ni ubunararibonye bwihariye ku bakoresha igare ry'abamugaye, butangwa kugira ngo buri wese abwiherezeho, kandi nizeye ko bushobora gufasha inshuti.
Igice kinini cy'ubuzima bwa buri munsi bw'abarwayi gikeneye kumara mu ntebe z'abamugaye, bityo ni ngombwa kwita ku ituze n'isuku ya buri munsi y'intebe z'abamugaye. Kwicara mu ntebe y'abamugaye igihe kirekire, ikintu cya mbere uzumva ni ukumererwa nabi mu matako, kandi uzagira ikibazo cyo kumva udakomeye, bityo ugomba gutekereza kunoza umusego w'intebe, kandi uburyo bworoshye ni ugukora undi musego munini kuri wo. Kugira ngo ukore umusego, ushobora gukoresha siponji y'intebe y'imodoka (ubucucike bwinshi kandi irakomera neza). Kata siponji ukurikije ingano y'umusego w'intebe y'abamugaye. Ubunini bwayo ni hagati ya santimetero 8 na 10. Ishobora gupfukwa n'uruhu cyangwa igitambaro. Shyira agafuka ka pulasitiki inyuma ya siponji. Niba ari ikoti ry'uruhu, rishobora kudodwa icyarimwe, kandi impera imwe y'igitambaro ishobora gushyirwaho zipu kugira ngo byoroshye kuyikuramo no kuyimesa. Ukoresheje uyu musego munini, igitutu ku matako kizagabanuka cyane, bishobora kandi gukumira ibisebe byo mu buriri. Kwicara mu ntebe y'abamugaye bizatuma ubabara mu mugongo wo hasi, cyane cyane mu rukenyerero. Kubera kwangirika kw'imitsi, imbaraga z'imitsi ya psoas zizagabanuka cyane, kandi abarwayi bari mu myanya yo hejuru bazabitakaza. Kubwibyo, ububabare bw'umugongo buzaba buri kuri buri murwayi. Hariho uburyo bushobora kugabanya ububabare neza, ni ukuvuga gushyira umusego muto w'uruziga inyuma y'ikibuno, ingano ni nka cm 30, kandi ubunini bushobora kuba hagati ya cm 15 na 20. Gukoresha ubu buryo mu gushyigikira umugongo wo hasi bizagabanya ububabare bwinshi. Niba ubyifuza, ushobora no kongeramo umusego w'umugongo, maze abarwayi n'inshuti bashobora kugerageza.
Gufata neza amagare y'abamugaye buri munsi na byo ni ingenzi cyane. Akagare gafashwe neza gashobora gutuma twumva dufite umudendezo kandi byoroshye kugenda. Niba amagare yuzuye inenge, ntabwo bizatugora kuyicaraho.
Hari ibice byinshi byo kwitondera mu gihe ukoresha intebe y'abamugaye:
1. Feri:Iyo feri idafashe neza, ntabwo izaba igoye kuyikoresha gusa, ahubwo izateza n'akaga, bityo feri igomba kuba ikomeye. Iyo feri idafashe neza, ushobora kuyihindura inyuma ugafunga vis yo kuyifata;
2. Ipine y'amaboko:urupine rw'amaboko ni rwo rwonyine rukoreshwa mu kugenzura amagare y'abamugaye, bityo rugomba kuba rufatanye neza n'urupine rw'inyuma;
3. Ipine y'inyuma:Ipine y'inyuma igomba kwita ku ipine. Nyuma y'igihe kirekire ikoresha amagare y'abamugaye, ipine izarekura, bigatuma ipine y'inyuma inyeganyega, kandi bizaba bigoye cyane mu gihe ugenda n'amaguru. Kubwibyo, ipine igomba kugenzurwa buri gihe kandi ipine igomba gusigwa buri gihe. Amavuta akoreshwa mu gusiga amavuta, kandi amapine agomba kuba yuzuye, ibyo bikaba atari byiza mu kugenda gusa, ahubwo bishobora no kugabanya guhindagurika;
4. Ipine nto:Ubwiza bw'umuziga muto bufitanye isano no koroshya ingendo, bityo ni ngombwa kandi gusukura umuziga buri gihe no gusiga amavuta;
5. Amapedali:Amapedali y'amagare atandukanye agabanyijemo ubwoko bubiri: adahinduka n'ashobora guhinduka, ariko uko byagenda kose, ni byiza kumenyera uko wiyumva.
Hari ubuhanga bumwe na bumwe mu gukoresha intebe y'abamugaye, bizafasha cyane mu kugenda nyuma yo kuyimenya. Iyoroheje kandi ikoreshwa cyane ni uruziga rwo hejuru. Iyo uhuye n'agace gato cyangwa intambwe, iyo uzamutse cyane, ushobora no kwangiza intebe y'abamugaye. Muri iki gihe, ukeneye guterura uruziga rw'imbere gusa no kwambuka inzitizi, maze ikibazo kizakemuka. Uburyo bwo gutera imbere uruziga ntiburagoye. Igihe cyose uruziga rw'amaboko ruhindukiye imbere mu buryo butunguranye, uruziga rw'imbere ruzamurwa bitewe n'uburemere, ariko imbaraga zigomba kugenzurwa kugira ngo rutisubira inyuma kubera imbaraga nyinshi.
Ibintu bikurikira bikunze kugaragara mu buryo burambuye:
Inzitizi zo kwambuka:Iyo dusohotse, dukunze guhura n'utubyimba duto cyangwa imyobo. Amapine y'imbere ni mato, bityo biragoye kuyanyura iyo tuyagonze. Muri iki gihe, ni ngombwa gusa ko amapine yo imbere anyura. Amapine y'inyuma ni manini, bityo biroroshye kuyanyura.
Kuzamuka:Niba ari intebe nini y'abamugaye, hagati y'imbaraga z'umurabyo izaba imbere, kandi biroroshye kuzamuka umusozi. Niba intebe y'abamugaye ari nto, hagati y'imbaraga z'umurabyo izaba iri hagati, kandi intebe y'abamugaye izaba imeze nk'inyuma iyo uzamuka umusozi, bityo ugomba kunama gato cyangwa gusubira inyuma iyo uzamuka umusozi.
Mu gihe ukoresha intebe y'abamugaye, habaho uburyo bwo kuva ku ruziga rw'imbere, ni ukuvuga kongera imbaraga iyo uzamuye uruziga, kugira ngo uruziga rw'imbere ruzamuke, imbaraga rukuruzi zigwe ku ruziga rw'inyuma, kandi uruziga rw'intoki ruhindurirwa inyuma no inyuma kugira ngo rukomeze kuringaniza, nk'uko bigenda ku mbyino y'abamugaye. Iki gikorwa nta kamaro gafatika gifite, kandi kiragoye cyane kandi cyoroshye kugwaho, bityo gerageza kutabikora. Niba ugomba kugerageza, ugomba kuba ufite umuntu uri inyuma yawe wo kuririnda. Ingingo nyamukuru y'iki gikorwa ni uko imbaraga zigomba kuba ziringaniye iyo uruziga rugeze imbere, kugira ngo rushobore kuba mu mwanya warwo no kugumana kuringaniza.
Ku bijyanye no gukoresha neza amagare y'abamugaye, tuzahagarara hano tuzabonane ubutaha.