Nkabana, twese twishimiye gusimbuka umugozi, ariko uko tugenda dukura, guhura niki gikorwa biragabanuka.Ariko, gusimbuka umugozi mubyukuri nuburyo bwiza bwimyitozo ngororamubiri ikurura imitsi myinshi.Hano haribyiza byo gusimbuka umugozi, gutandukana kwayo, no kwirinda.
Mugihe cyo gukora imyitozo ngororamubiri, ndasaba cyane gushyiramo umugozi wo gusimbuka kubisubizo byiza byimyitozo!Amakuru yerekana ko nyuma yiminota 30 HIIT isomo, wongeyeho umugozi wo gusimbuka birashobora kugufasha gutwika karori 800 ziyongera kumunsi, bihwanye nisaha yo koga.Ibi bituma biba byiza kubashaka kugabanya ibiro ariko bafite igihe gito.Umugozi wo gusimbuka utanga inyungu umunani zikurikira:
1. Ingaruka zidasanzwe zo gutwika
Gusimbuka umugozi ku muvuduko usanzwe, aho uhumeka gato ariko ukaba ushobora kuvuga, birashobora gutwika karori hafi 400 mu minota 30, bisa no kwiruka mu minota 60.Byongeye kandi, iyo ikirere kitameze neza cyangwa uhuze cyane, umugozi wo gusimbuka wujuje ibyo usabwa kumwanya, umwanya, no gukora neza!
2. Kwiyongera k'amagufwa
Usibye kugabanya ibinure no guteza imbere ubuzima bwimitsi yumutima, gusimbuka umugozi binatera imikurire yamagufa kandi byongera ubwinshi bwamagufwa.Ubushakashatsi bwerekana ko abagore basimbuka umugozi inshuro 50 kumunsi bashobora kongera amagufwa yabo 3-4% nyuma y amezi atandatu, bityo bikagabanya ibyago byo kurwara ostéoporose.
3. Kunoza ubuhanga
Kubiruka cyangwa abiruka mumuhanda, gusimbuka umugozi nuburyo bwiza bwo guhugura.Kubera ko ibirenge byombi bigira 相似 imbaraga mugihe cyo gusimbuka umugozi, bikemura ikibazo cyo kutaringaniza imitsi kandi bigateza imbere guhuza no kwihuta.
4. Kunoza imikorere yumutima nimiyoboro
Gusimbuka umugozi ni imyitozo yo mu kirere, hamwe nimyitozo ihamye, izamura imikorere yumutima.Mugihe imikorere yumutima nimiyoboro yimitsi ikomeza, umubiri wawe urakira neza uburyo bwimyitozo yimbaraga nyinshi, bikanoza imikorere yimikino.
5. Kongera kwihanganira imitsi
Nubwo gusimbuka umugozi ari imyitozo yo mu kirere, inzira yo gusimbuka itoza cyane kwihanganira imitsi yo mu mubiri.Kongera umuvuduko wo gusimbuka umugozi bisaba kandi imbaraga nini zamaboko nigitugu, kongera imbaraga mumubiri no hepfo.
6. Birashoboka
Igizwe n'imigozi ibiri n'umugozi, umugozi wo gusimbuka ufite ubunini bungana na 500ml icupa ryamazi iyo rishyizwe hamwe, rifata umwanya muto mumufuka wawe.Rero, urashobora kuyitwara ahantu hose no gukora imyitozo igihe cyose ubishakiye.
7. Biroroshye gukora no kwishimisha
Umugozi wibanze wo gusimbuka ntugoye, kandi hafi ya bose barashobora kubikora.Hamwe no gushyuha neza mbere yo gukora siporo, gusimbuka umugozi ntacyo byangiza umubiri.
8. Ibyago bike byo gukomeretsa siporo
Nkuko byavuzwe haruguru, gusimbuka umugozi bitera ibyago bike byo gukomeretsa siporo.Benshi barashobora kwibaza bati: "Ntabwo umugozi wo gusimbuka udakomeye ku mavi?"Inzobere mu buvuzi zerekana ko umuvuduko ku mavi mugihe cyo gusimbuka umugozi mubyukuri ari muto ugereranije no kwiruka!Jogging ingingo ikirenge kimwe kugirango imbaraga zifatika, hamwe ningendo zoroshye zivi zivi, bikavamo ingaruka zikomeye kumavi.Ibinyuranye, gusimbuka umugozi bikubiyemo imbaraga zingana kumaguru yombi n'imbaraga zihagaritse, ugashyira imbaraga nke kumavi.
Niba igitekerezo cyawe cyo gusimbuka umugozi kigarukira gusa hejuru-kumanuka, reba gahunda zishimishije zateguwe numwigisha.Hano haribintu bitatu byintangiriro-byimuka bikwiranye nudushya dusimbuka umugozi:
1. Dynamic Lateral Intambwe Gukoraho
Kuringaniza umugozi wo gusimbuka utambitse kugirango ugaragaze intera yintambwe zegeranye.Shira amaboko yawe imbere yigituza, ukoresheje ibirenge byawe ubugari butandukanye hamwe n'amavi yunamye gato.
Kanda ikirenge cyawe cy'iburyo iburyo, hanyuma uzane ikirenge cyawe cy'ibumoso iruhande rwacyo iburyo, wimure umubiri wawe nyuma nk'igikona kugeza ku musozo w'umugozi wo gusimbuka.Buhoro buhoro wuname kugirango ukore ku ntoki, uhaguruke, hanyuma wimuke ku rundi ruhande rw'umugozi wo gusimbuka.Subiramo ibikorwa.
2. Gusimbuka Umugozi Shuttle Kwiruka
Na none, kugorora umugozi wo gusimbuka hasi hanyuma uhagarare kumutwe umwe wumutwe, hamwe nibirenge byawe ubugari-bitugu kandi ukandagira umugozi.Buhoro buhoro wiruke imbere kugeza ugeze kurundi ruhande rwumugozi, wunamye kugirango ukore ku ntoki.Haguruka ukore kwiruka inyuma gahoro gahoro kurundi ruhande rwumugozi, wongere ukore ku ntoki.Subiramo ibikorwa.
3. Kuruhande-kuruhande Gusimbuka hamwe n'ibirenge hamwe
Gwizamo umugozi wo gusimbuka ukuboko-ku-guhagarara hanyuma uhagarare kuruhande rwiburyo bwumugozi.Shira amaboko yawe inyuma hanyuma wunamye gato, ugerageza guhuza ibirenge hamwe.Kuzamura amaboko yawe imbere, koresha imbaraga z'umubiri wawe, hanyuma usimbukire kuruhande rw'ibumoso rw'umugozi mugihe ukomeje ivi ryunamye umaze kugwa.
Mugihe gusimbuka umugozi bifite ibyago bike byo gukomeretsa, ntabwo rwose nta kaga.Hano hari ibintu bitandatu ugomba kwirinda:
1. Gusimbuka Umugozi
Hariho ubwoko butandukanye bwo gusimbuka imigozi iboneka, harimo iy'abana n'amahugurwa, bitandukanye muburebure n'uburemere.Guhitamo uburebure bukwiranye nibyo ukeneye bizamura ibisubizo byimyitozo.Kugirango umenye uburebure bwumugozi mwiza, kanda kumugozi hanyuma uzamure imikono kumpande zombi.Iyo inkokora yawe igizwe na dogere 90, uburebure bugomba kugera hafi yumukondo wawe.Ibiro birashobora gutoranywa ukurikije ibyo umuntu akunda, ariko abatangiye badafite imbaraga zifatizo bagomba guhitamo uburemere busanzwe.
2. Ntabwo bisabwa kubantu bafite ibiro byinshi cyangwa abafite ibikomere byamavi
Nubwo ingaruka zo gusimbuka umugozi ari nto, abantu bafite uburemere bukabije cyangwa amateka yo gukomeretsa ivi bafite ivi ridakomeye ugereranije nabandi.Nibyiza kutagerageza gusimbuka umugozi utabanje kubaza umutoza wumwuga cyangwa umuganga niba ushaka kugerageza.
3. Hitamo ahantu heza
Imyitozo ngororamubiri ahantu hizewe nintambwe yambere yo kwirinda ibikomere.Irinde gusimbuka umugozi hejuru cyane cyangwa hasi.Ahubwo, hitamo inzira ya PU yiruka kumikino cyangwa shyira mato yoga munsi yamaguru yawe kugirango wongere umusego.
4. Kwambara inkweto za siporo
Waba usanzwe usimbuka umugozi utambaye ibirenge cyangwa wambara inkweto murugo?Kureka iyo ngeso mbi!Kwambara inkweto za siporo ningirakamaro mugusimbuka umugozi.Inkweto zifite ubuhanga bworoshye kandi zitwikiriye zirinda ibirenge byawe, birinda imishitsi.
5. Gusimbuka Uburebure
Nta mpamvu yo gusimbuka hejuru cyane;gusimbuka hejuru ntabwo byanze bikunze bitwika karori nyinshi.Uburebure busabwa gusimbuka burahagije kugirango ureke umugozi unyure munsi yamaguru yawe.Gusimbuka cyane byongera umutwaro ku mavi kandi birashobora gukomeretsa amaguru.
6. Gushyushya no Kurambura Mbere na Nyuma y'imyitozo
Wibuke gushyuha mbere yo gukora siporo kugirango utegure umubiri wawe, wirinde ibikomere, kandi wongere imikorere.Nyuma yo gukora siporo, kurambura kugirango imitsi yawe ishyushye ikonje buhoro buhoro hanyuma ugarure guhinduka!
Igihe cyo kohereza: Ugushyingo-17-2023