Igice.1
Kugira shokora-shokora-umunani-ipaki ni intego nyamukuru yabanyamwuga benshi.Umuhanda urahagarara kandi muremure.Muri iyi myitozo, ntugomba kuyizirikaho gusa, ahubwo ugomba no kwitondera amakuru arambuye, kugirango amaherezo ubone shokora shokora!
Niki nakwitondera mugihe nkora imitsi yo munda?
1
Witondere inshuro zamahugurwa, ntukitoze buri munsi
Igihe cyose imitsi yo munda ishobora guhora itera imbaraga, imyitozo yo gutoza imitsi izaba nziza cyane.Ntabwo ahanini bikenewe gukora siporo buri munsi.Urashoboraimyitozo buri munsi, kugirango imitsi yo munda izaba ifite umwanya uhagije wo kuruhuka kandi ikure neza.
2
Ubukomezi bugomba kuba buhoro buhoro
Mugitangira imyitozo yimitsi yo munda, uko umubare wamatsinda cyangwa inshuro zingahe, bigomba kwiyongera buhoro buhoro mukuzenguruka, aho kwiyongera kwinshi mugihe kimwe, byoroshye kwangiza umubiri, kimwe ikoreshwa mubindi bice byumubiri.
3
Fata umwanya wo gukora imyitozo imwe
Muri rusange, igihe cya buri myitozo yo munda yo munda ni iminota 20-30, kandi urashobora guhitamo kubikora nyuma yo kurangiza imyitozo yindege cyangwa nyuma yo kurangiza imyitozo nini mumatsinda.Abahugura bakeneye byihutirwa gushimangira imitsi yinda yabo barashobora gufata umwanya bonyine mumahugurwa agenewe.
4
Ubwiza buruta ubwinshi
Abantu bamwe bashiraho umubare uteganijwe numubare wabyo ubwabo, kandi ingendo zabo zitangira kuba zidasanzwe mugihe bananiwe mubyiciro byanyuma.Mubyukuri, igipimo cyurugendo ni ingenzi cyane kuruta ubwinshi.
Niba utitaye kumiterere yimyitozo ngororamubiri, noneho ukurikirana inshuro n'umuvuduko wimyitozo, niyo wakora byinshi, ingaruka zizahungabana.Imyitozo yo mu rwego rwo hejuru isaba imitsi yo munda kugirango igumane impagarara mubikorwa byose.
5
Ongera ubukana uko bikwiye
Mugihe ukora imyitozo yimitsi yo munda, urashobora kongera muburyo bukwiye uburemere, umubare wamatsinda, umubare wamatsinda, cyangwa kugabanya igihe cyo kuruhuka hagati yitsinda mugihe umubiri umenyereye iyi myitozo ngororamubiri, kandi ugakora imyitozo yimitsi yo munda itwara ibiro kugirango wirinde inda. imitsi yo kumenyera.
6
Amahugurwa agomba kuba yuzuye
Mugihe ukora imyitozo yimitsi yo munda, ntugatoze gusa igice cyimitsi yinda.Nimitsi yo munda yo hejuru no hepfo nka rectus abdominis, oblique yo hanze, oblique imbere, na transversus abdominis.Imitsi yo hejuru kandi yimbitse igomba gukoreshwa kugirango imitsi yo munda ikorwa izaba nziza kandi itunganye.
7
Imyitozo yo gususurutsa ntishobora kwirengagizwa
Mubyukuri, uko imyitozo yo kwinezeza yaba imeze ite, ugomba gukora imyitozo ihagije yo gushyushya.Gushyuha ntibishobora gufasha gusa gukumira imitsi, ariko kandi bituma imitsi igenda yihuta kandi ikinjira mumyitozo ngororamubiri, bigatuma imyitozo ngororamubiri iba myiza.
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Indyo yuzuye
Mugihe cyo gukora imitsi yo munda, irinde ibiryo bikaranze, amavuta, n'inzoga;irinde kurya cyane, kurya imbuto n'imboga nyinshi, ibiryo bikungahaye kuri proteyine na fibre, kugirango umenye imirire yuzuye, kimwe no mubindi bice byumubiri.
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Abantu bafite umubyibuho ukabije barasabwa kugabanya ibinure mbere
Niba ufite umubyibuho ukabije, ibinure byinshi munda yawe bizapfukirana imitsi yo munda.Kurugero, imitsi yabakinnyi ba sumo mubyukuri iratera imbere kurenza abantu basanzwe, ariko ntibishobora kuboneka kubera ibinure byinshi.Byongeye kandi, niba ufite ibinure byinshi byo munda, uzaba utwaye ibiro byinshi, kandi ntushobora gutoza imitsi yinda yawe.
Kubwibyo, abantu bafite ibinure byinshi byo munda bagomba gukora imyitozo ya aerobic kugirango bakureho amavuta menshi yo munda mbere yo gutangira imyitozo yimitsi yo munda, cyangwa byombi.Uyu muntu witwa umuntu ufite ibiro byinshi, igipimo ni uko ibinure byumubiri biri hejuru ya 15%, ubu bwoko bwamavuta buzaba butwikiriye imitsi yinda yamenyerejwe, ugomba rero gutakaza amavuta mbere yo gutoza imitsi yinda.
Nyuma yo gusoma iyi ngingo, wabonye ibisobanuro birambuye?
