Igice .1
Abantu benshi binjiye muri siporo
Nta nyigisho yihariye
Inzira yihariye yo kwinezeza ntabwo isobanutse
Urashobora gusa kwitoza "buhumyi" ku muvuduko wabandi bantu
Mubyukuri, amahugurwa afite gahunda yimikorere ya sisitemu
Kurikiza inzira y'amahugurwa kugirango ukore imyitozo
Kugirango ubashe kubona ibisubizo kabiri hamwe nimbaraga zimbaraga
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Kwitegura
- § Hitamo imyenda iboneye
Umufuka wa siporo ukeneye kuzana ibintu byinshi, imyenda ya siporo ikwiye hamwe na siporo, imyenda y'imbere isukuye, igitambaro, kunyerera, shampoo yo kwiyuhagiriramo, na terefone, gufunga akabati!Ku bagore, imyenda y'imbere ya siporo ntigomba kwibagirana.Nyamuneka uzane ibikoresho birinda imyitozo iremereye.
- § Tegura urutonde rwindirimbo zifite imbaraga ukunda mbere
Nibyiza guhitamo urutonde ruto rukwiriye imyitozo mbere yo gukora siporo.Birasabwa gushakisha umuziki wihuta.Ntabwo umuziki ushobora kwitangira imyitozo gusa, birashobora no kunoza imikorere yawe.
- § Kuzuza ingufu nubushuhe hakiri kare
Nibura iminota 30 mbere yo gukora siporo, ugomba kongeramo ibiryo bike muburyo bukwiye, bushobora gutuma wumva umerewe neza mugihe cyimyitozo ngororamubiri kandi ukirinda akaga nkisukari nke mumaraso.
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Gushyuha
- § Hatitawe ku mahugurwa ayo ari yo yose, ugomba gushyuha mbere yo gukora siporo.Gushyuha hakiri kare birashobora kwimura imitsi hamwe ningingo zose zumubiri kugirango ubone amavuta ahagije, kugirango imitsi igabanuke neza, kandi irashobora kwihutisha umuvuduko wamaraso kugirango wirinde gukomeretsa mugihe cy'imyitozo ngororamubiri.
- § Imyitozo yo gususurutsa ntabwo itwara igihe kirekire:
1 exercise Imyitozo ya aerobic yoroheje muminota 5 kugeza 10 kugirango ibyuya byoroheje.
2） Niba hari imyitozo yingufu uwo munsi, nyuma yo gushyushya ikirere, kora imyitozo mike hamwe nuburemere bworoshye kugirango urusheho gushyushya imitsi hamwe ningingo z'umubiri.
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Tangira Amahugurwa
Gahunda rusange yimyitozo ngororamubiri igabanijwemo imyitozo ya aerobic na siporo ya anaerobic.Birasabwa kubanza anaerobic hanyuma aerobic, kuko imyitozo yingufu irasaba umubiri cyane.Mubyongeyeho, ukurikije intego zitandukanye zamahugurwa, kugenera igihe nibintu byamahugurwa nabyo biratandukanye.Birasabwa gukora siporo inshuro 3-4 mu cyumweru.
- § Kubantu bashaka guta ibinure
Imyitozo yo mu kirere igomba kuba 70% yigihe cyose.Kwiruka, gusiganwa ku magare, gusimbuka umugozi, koga, n'ibindi nibyo byingenzi.Mugihe ukora imyitozo ya aerobic, witondere guhumeka neza kandi ntukihute.Birasabwa ko igihe cyose ari iminota 30-40, kandi urashobora kugerageza ibikoresho bitandukanye.
Imyitozo ya Anaerobic igomba kuba 30% yigihe cyose.Amahugurwa y'ibikoresho agomba gukoreshwa cyane.Koresha uburyo bwiza bwo kugenda no kugabanuka kwimitsi.Uburemere burashobora kuba bworoshye, kandi umubare ntarengwa wo gusubiramo ugomba kugenzurwa inshuro 12-15.Birasabwa kwibanda kumahugurwa ya sisitemu.
- § Kubantu bashaka kubona imitsi
Imyitozo ya Anaerobic igomba kuba 80% yigihe cyose.Imbaraga zamahugurwa nicyo cyibandwaho.Igipimo cyimikorere ningingo yukuri yimitsi igomba gutozwa.Ibiro birashobora kuba biremereye.Hitamo imyitozo ya 4-6 kuri buri gice cyumubiri, amatsinda 3-5, inshuro 8-12.
Imyitozo yo mu kirere igomba kuba 20% yigihe cyose, cyane cyane muburyo bwo kwiruka, gusiganwa ku magare, kugenda, nibindi, ariko bikwiye kongera umuvuduko no kugabanya igihe cyindege, iminota 20 irakwiriye.Niba sebum itari hejuru, kora aerobics kabiri mu cyumweru.
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Amahugurwa yose T.ime
Utitaye ku kuba ari ukunguka imitsi cyangwa gutakaza ibinure, igihe cyiza cyo kwitoza kubatangiye ni isaha 1.Hamwe no kwiyongera kwimikorere nimbaraga, igihe kirashobora guhinduka gato, ariko nibyiza kutarenza amasaha 2.Igihe gisigaye hagati yitsinda ryamahugurwa abiri ntigomba kurenza amasegonda 90.
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Kuzuza Amazi mugihe cy'imyitozo
Ibyuya mugihe cyimyitozo bizatera umubiri gutakaza amazi menshi.Muri iki gihe, urashobora kongeramo amazi make inshuro nyinshi mugihe cyo kuruhuka.Ntunywe inzoga nyinshi icyarimwe kugirango wirinde kumererwa nabi kumubiri.Niba wumva unaniwe, urashobora kongeramo glucose cyangwa ibindi binyobwa bya siporo.
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Kurambura nyuma y'imyitozo
Kurambura nyuma y'imyitozo ni ngombwa nko gushyuha mbere yo gukora imyitozo.Ntishobora gusa gukora imirongo yimitsi itunganye gusa, ahubwo irashobora no gukomeretsa biterwa no gukomera kwimitsi no kubabara nyuma yo gukora siporo.Kurambura bihamye nuburyo nyamukuru.Igihe cyo kurambura ni iminota 10..
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Wiyuhagire nyuma yo gukora imyitozo
Imyitozo ikunda kubira ibyuya byinshi;abantu benshi cyane bifuza kwiyuhagira ubukonje nyuma yimyitozo.Nubwo abahanga benshi bakora imyitozo ngororamubiri bakoresha ubwogero bukonje kugirango bagabanye umubiri, ntibisabwa kubantu basanzwe (imbaraga nke zamahugurwa) hamwe nubu buryo, gufata nabi igihe nubushyuhe ntabwo ari bibi kubakira gusa, ahubwo binagira ingaruka kumaraso, bikaviramo amaraso adahagije mubwonko, umutima nibindi bice, bitera umutwe, intege nke nibindi bimenyetso.
Byongeye kandi, hari itandukaniro ryubushyuhe mugihe cyitumba.Birasabwa kuruhuka iminota igera kuri 30 nyuma yimyitozo, hanyuma umubiri ugasubira muri leta mbere yimyitozo, koga hamwe nubushyuhe bwamazi hafi yubushyuhe bwumubiri.
