Abantu batandukanye bahitamo gahunda zitandukanye zamahugurwa, dushobora guhitamo gahunda nziza yo kwinezeza dukurikije intego zacu.
Ntabwo kujya mu myitozo ngororamubiri gusa byitwa fitness, jya mu myitozo ngororamubiri bizaba rwose bifite gahunda, ibikoresho biruzuye.Ariko, ibi ntibisobanura ko abantu badafite ibyangombwa byo kujya mumikino ngororamubiri, ntibashobora gukora imyitozo ngororamubiri.
Hariho uburyo butandukanye bwimyitozo ngororamubiri, dukeneye gusa gutegura gahunda yimyitozo idukwiriye kandi tuyikomeza, kugirango tubashe kugera ku ntego n'ingaruka z'imyitozo ngororamubiri.
Abantu bamwe bakorera murugo bagura amabandi ya elastike, dumbbells, yoga yoga, utubari, nibindi bikoresho, ahanini kugirango bagere murugo mumikino ngororamubiri.Kubanyeshuri, badafite amafaranga nibisabwa kugirango bagure ikarita ya fitness cyangwa kugura ibikoresho bya fitness, noneho ikibuga cyishuri nacyo ni ahantu heza ho gukorera imyitozo.
1. Shyushya mbere hanyuma imyitozo isanzwe
Mbere yimyitozo yimyitozo ngororamubiri, tugomba mbere na mbere imyitozo yo gususurutsa, kurambura imbaraga, ibikorwa byumubiri hamwe nitsinda ryimitsi, hanyuma itsinda ryisimbuka rifunguye kandi rifunze cyangwa iminota 10 yo kwiruka kugirango tuzamure amaraso mumubiri, kugirango umubiri ushyushye buhoro, ushake uko siporo imeze, ishobora kugabanya ibyago byo gukomeretsa siporo no kunoza imikorere yimyitozo.
2. Komeza imyitozo ubanza hanyuma ikaride
Ku bijyanye n'amahugurwa yo kwinezeza bisanzwe, dukwiye kuzirikana izo mbaraga zambere hanyuma umutima.Komeza imyitozo mugihe cyimbaraga nyinshi zumubiri, urashobora kwibanda kumyitozo yuburemere, guteza imbere kurya glycogene, no gukora neza imitsi yawe, kugirango utezimbere ingaruka zo kubaka imitsi.
Imbaraga zamahugurwa hanyuma imyitozo ya aerobic, iki gihe ikoreshwa rya glycogene riri hafi, uruhare rwamavuta ruzatera imbere cyane, nukuvuga, mugihe imyitozo yindege, imikorere yo gutwika amavuta izanozwa.
Imyitozo yo mu kirere igabanijwemo ubukana buke (kugenda, gusiganwa ku magare, kwiruka, kuzamuka, mu kirere, koga, gukina umupira, n'ibindi) n'uburemere bwinshi (umukino w'iteramakofe, kwiruka intera, imyitozo ya HIIT, imyitozo yo gusimbuka umugozi, n'ibindi), abashya barashobora gahoro gahoro kuva mumyitozo ngororamubiri muke cyane, kandi buhoro buhoro utezimbere kwihangana kwumubiri, gushimangira imikorere yumutima.
Imbaraga zamahugurwa zirasabwa gutangirira kumyitozo ngororamubiri, ishobora gutera imbere mumatsinda yimitsi myinshi icyarimwe, abashya barashobora gutandukanwa cyangwa gutozwa trichotomize, kandi abantu bafite uburambe noneho bagahinduka hamwe namahugurwa atanu.
Niba intego yawe yo kwinezeza ari ukunguka imitsi, noneho igihe cyo kwitoza imbaraga muminota 40-60, igihe cyumutima kuminota 20-30 gishobora kuba, niba intego yawe yo kwinezeza ari ugutakaza ibinure, noneho igihe cyo kwitoza imbaraga muminota 30-40, igihe cyumutima Iminota 30-50 irashobora.
3. Kora akazi keza ko kurambura no kuruhuka, kugarura ubushyuhe bwumubiri, hanyuma ujye kwiyuhagira
Nyuma yimyitozo ya fitness, ugomba kandi kurambura no kuruhura imitsi igenewe imitsi mbere yuko imyitozo yemewe irangira.Ntukajye muri douche ako kanya nyuma yimyitozo ngororamubiri, iki gihe sisitemu yumubiri irakennye cyane, byoroshye kurwara, tugomba gukora imyitozo irambuye irambuye kugirango tworohereze amatsinda yimitsi, twirinde imitsi kandi dutezimbere gusana imitsi.Gutegereza ubushyuhe bwumubiri gusubira mubisanzwe mbere yo kwiyuhagira bifatwa nkuburyo bwiza.
4. Kora ibiryo bikwiye kugirango uteze imbere gusana umubiri
Abantu bunguka imyitozo yimitsi, nyuma yiminota 30 nyuma yimyitozo barashobora kongeramo ifu ya protein cyangwa amagi yatetse hamwe nuduce 2 twumugati kugirango twuzuze ingufu kandi biteze imbere gusana imitsi.Gutakaza ibinure byamahugurwa abantu, urashobora guhitamo kutarya cyangwa kuzuza amagi yatetse.
Igihe cyo kohereza: Gicurasi-18-2023