Kwitwara neza mubuzima ntabwo arinzira yo gutakaza ibinure no kongera imitsi, nuburyo bwubuzima.Nigute ushobora gukora imyitozo ngororamubiri?
1. Intego igomba kuba ndende, ariko ntigerweho
Byaba ari ukunoza kwihangana kwawe, kwitabira triathlon, cyangwa gukora 25 byuzuye-gusunika, kwishyiriraho intego birashobora rwose kugufasha kubikomeza neza.
Niba intego zawe ari igihe gito, cyihariye kandi gifatika, nka "Ngiye kugenda iminota 20 kumunsi," aho kuvuga ngo "Ngiye gukora cyane," biroroshye kubikomeza.Niba ugeze ku ntego yawe byoroshye, shyira hejuru kandi ubyemeze buri byumweru 4-6 kugirango umenye neza ko utayobye muburyo bwiza.
2. Iga kwihesha agaciro
Niba ushobora gukomeza gukora umwaka wose, ihemba urugendo cyangwa urugendo rwo guhaha cyangwa ikindi kintu.Ubushakashatsi bwerekanye ko abajya mu myitozo ngororamubiri bahora bihesha inshuro 1-2 amahirwe yo guhura na “American College of Sports Medicine Imyitozo ngororamubiri” kurusha abatigera bihemba.
3. Andika iterambere ryawe
Ubushakashatsi bwerekanye ko abantu bumira ku ndyo cyangwa bagakomeza gukora imyitozo ngororamubiri bashobora guta ibiro.Mubyongeyeho, mubushakashatsi bumwe, abantu babitse inyandiko zirambuye bari gutakaza ibiro byikubye kabiri abatibutse.Witondere uburyo bwimyitozo ngororangingo, igihe cyimyitozo ngororamubiri, ubukana, intera, karori yatwitse hamwe n’aho ukorera imyitozo, hamwe nubwenge bwawe, urwego rwimyitwarire, gusinzira ijoro ryakeye nimirire.
Pedometero, igenzura ry'umutima hamwe nisaha yo guhagarara birashobora kugufasha kubika inyandiko zirambuye zishobora kuguha kumva ako kanya ibyo wagezeho kandi birashobora kugufasha kumva intera wiruka kandi wihuta wiruka cyangwa ugenda, kalori zingahe watwitse, niterambere ryinshi.Koresha ibi bikoresho kugirango wihangane kandi wishyirireho intego nshya.
4. Imyitozo ngororamubiri ya “Mini”
Niba uhuze cyane, noneho urashobora gushyira ku ruhande iminota 10-15 kumunsi kugirango ukore imyitozo kugirango umubiri wawe n'ubwenge bwawe bumeze neza (imyitozo yo kwihangana cyangwa imyitozo yimbaraga irahari).Nubwo gukora imyitozo ya micro 1 kumunsi bizafasha gushimangira ingeso zawe zo kwinezeza, ariko niba ushobora kubona umwanya wo gukora inshuro 3 kumunsi, ariko kandi bigufasha kugabanya ibiro birenze.
Ubushakashatsi bwerekanye ko abantu bakora mubudozi burimunsi bashoboye kwegeranya igihe cyimyitozo ngororamubiri kurusha abakomera kuri gahunda isanzwe yo kumara iminota 30-45.Niba udashobora kwemeza isaha imwe yo kugenda, nibyiza rero gusohoka no gukora siporo mugihe ufite umwanya, niyo byaba iminota 15 gusa.
5. Shakisha umufasha ukwiye
Kujya muri siporo hamwe ninshuti bifasha gukora neza gahunda ya fitness.Ariko ibi ntibisobanura ko inshuti iyo ari yo yose ishobora gukora ibi, hariho gahunda yo kwinezeza kandi abitangira gukorana numufatanyabikorwa bazabona ibisubizo byiza byubuzima bwiza kuruta umutoza wambere wenyine, kandi bombi barashobora gufashanya, guterana inkunga, kuva itsinda ryinshingano zo kunguka.
6. Amahitamo menshi yo gukora imyitozo
Ishyaka ry'umuntu ku myitozo ngororamubiri runaka rishobora gucika mu mezi make, bityo rero tugomba kwiga gukoresha ishyaka ryacu ryo gukora siporo.Niba wumva ko udafite ishyaka ryinshi cyangwa udashobora kongera gutera imbere, hindukira muburyo butandukanye bwimyitozo ako kanya.
Kurugero, jya mubikorwa byintambara hamwe numwana wawe, cyangwa ufate isomo ryo kubyina, nibindi. Nukomeza gukomera, uzagira imbaraga nyinshi zo kwitabira indi mikino, kandi mugihe kimwe, ibi bizafasha kugumana urwego rwo hejuru rwa kwibwiriza.
7. Imyitozo ya buri munsi
Guhindura imyitozo ngororamubiri ya buri munsi, ntukajye kurenza iminsi ibiri ikurikiranye utiriwe ujya muri siporo.Abantu bakora imyitozo inshuro 1-2 mucyumweru birashoboka cyane ko batanga igice cya kabiri kurusha abakora inshuro 3-4 mucyumweru.
Kuberako inshuro zimyitozo ngororangingo kuruta igihe cyimyitozo ngororangingo cyangwa imyitozo ngororamubiri irashobora kugira ingaruka kumyitwarire yawe.Ishuri rikuru ryimikino ngororamubiri muri Amerika rirasaba gukora imyitozo yiminsi 3-5 mucyumweru, kandi niba ushobora guhitamo iminsi 3 mucyumweru kugirango ukore, noneho ugomba gukwirakwiza iyo minsi 3 kugirango ukomeze imbaraga.
8. Shira ku ruhande umwanya wo kwinezeza
Shira icyuma gikwiye kuri mudasobwa yawe cyangwa ushireho isaha yo gutabaza kugirango ikwibutse gukora mugihe cyagenwe buri munsi.Iyo ukoze ikintu kimwe icyarimwe burimunsi, urashobora gutsimbataza akamenyero.Iyo imiterere isanzwe imaze gushingwa, imyitozo ya buri munsi izaba ingenzi nkinama yikigo.Ubushakashatsi bwerekana kandi ko abantu bakora imyitozo mugitondo bazabona ibisubizo byiza kurenza abakora imyitozo nyuma ya saa sita cyangwa nimugoroba, kuko abantu bazibanda cyane kumubiri mugitondo, kandi ugomba kubona igihe cyiza cyumunsi cyo gukora hanze.
Igihe cyo kohereza: Apr-22-2022