Hamwe nimyitozo ngororamubiri yigihugu hamwe no gukundwa gukandagira murugo, abantu benshi kandi bakunda imyitozo ngororamubiri bagura imashini murugo gukora siporo no kubungabunga ubuzima. Ibyo bita "akazi ko gukora ibintu byiza bigomba kubanza gukarisha ibikoresho byacyo", niba gusa ukoresheje inzira yo kwiruka, birashobora kuba impfabusa. Uyu munsi, nzakwigisha inzira ebyiri zo gukoresha neza inzira yo gukora neza, kandi utezimbere imikorere ya podiyumu murugo kugeza kuri byinshi. Reka turebe.
01 Uburyo bwo kugenda kumusozi
Twese tuzi ko gukandagira bishobora kwigana imisozi muguhindura agaciro. "Kugenda kumusozi" nkuburyo bwibanze bwimyitozo ngororamubiri yo gukandagira, birakwiriye cyane kubinshuti zitabonye imyitozo yo kwiruka yabigize umwuga kandi ikoreshagukandagirabwa mbere.
Koresha uburyo bwihariye bwo "kugenda kumusozi": Banza ushake umwanya wa buto yo guhinduranya ahahanamye kuri podiyumu, hanyuma umenye imbaraga zamahugurwa ahuye nagaciro kamwe. Ku ikubitiro, ahahanamye harashobora guhindurwa kumurongo wo hagati wubutaka, bikaba byoroshye imitsi yacu kwinjira mumyitozo ngororamubiri. Nyuma yo gushyuha hakiri kare, imibiri yacu ihinduka gahoro gahoro kandi irashobora kwihanganira byoroshye ubukana bwimyitozo ngororamubiri munsi yumusozi, hanyuma igahindura buhoro buhoro agaciro kamanuka ka podiyumu, kugirango turusheho kumenyereza imikorere yimitsi yumutima nimbaraga zimitsi.
Menya ko mugihe dukora imyitozo "kugenda kumusozi", tugomba gukomeza kwihagararaho muburyo busanzwe kandi imbere gato, amaboko azunguruka mubisanzwe mugihe cyo kugenda, ingingo y'amavi ntigomba gufungwa, witondere uko ikirenge gikurikirana mugihe kugwa, kandi ukoreshe byuzuye imbaraga zo gusunika arche kugirango wirinde ivi kutagira ingaruka no kwangirika. Byongeye kandi, igituza ntigomba kuzamurwa cyane, kandi ukuguru kugomba kubikwa mugihe kinini cyane kugirango wirinde gukomeretsa umugongo. Gukoresha karegukandagiragutoza inshuti, ntukumve ko "kuzamuka buhoro" byoroshye cyane, mugihe cyose buriwese ashobora kubona nyuma yuburambe, ingorane ntabwo ari nto. Mubyukuri, imyitozo yo gukandagira ifite ikintu kiranga, buri kwiyongera kurwego rwingorabahizi, ubwonko bwimitsi yo mumaguru yacu bizatera imbere cyane, kandi bizasaba sisitemu nyinshi zo mu kirere na anaerobic kubigiramo uruhare. Iyi nayo ni imwe mu mpamvu zituma umutambagiro ushobora gutoza byimazeyo icyogajuru no gukora imitsi yibibuno n'amaguru.
Niba ibyambere aribwo buryo bwinjira-urwego rwamahugurwa, "intera-intera intera yuzuye umuvuduko" ni ngufi, yimbaraga nyinshi zo gutambuka. "Umuvuduko mwinshi intera yuzuye umuvuduko ukabije" witondera cyane igihe cyamahugurwa, kandi uburyo bwigihe gito bwimyitozo ngororamubiri irashobora kwihutisha kwiyongera kwagaciro β-endorphine muri plasma yacu, bishobora gutuma tubyara ubwenge bushimishije leta. "Umuvuduko ukabije wihuta wihuta kwiruka" nuburyo bukunzwe bwo kwinezeza muri iki gihe, muri rusange amasegonda 20 kugeza kuri 60 yumuvuduko wuzuye ukoresha amasegonda 20 kugeza kuri 60 yo kuruhuka uruziga, rushobora kudufasha kugera ku ngaruka za Qi no gutembera kw'amaraso kandi ongera ubuzima bwiza. Ni ukubera iki ingaruka zamahugurwa y "umuvuduko mwinshi intera yuzuye yihuta" nziza? Ni ukubera ko kwiruka ku muvuduko wuzuye bisaba imbaraga zimitsi myinshi hamwe no guhuza umubiri wose. Mugihe kimwe, dukeneye kugira umutima mwiza nibihaha kandi tugakomeza kuringaniza imitsi yibanze yumubiri. Nubwo imyitozo ya "high-strength intermittent full full run run" ni nziza kandi yihuse, bivuze kandi ko ishobora kwibasirwa cyane n’imvune, niba rero ushaka gukora uburyo bwo guhugura "imbaraga-ndende-intermittent full speed run", menya neza gukora amatsinda menshi yimyitozo yo gususurutsa mbere, kugirango imitsi yose yumubiri yumubiri ishyushye muburyo bwo kugenda, bishobora kugabanya cyane imvune ya siporo. Usibye imyitozo ibiri yavuzwe haruguru, hariho inzira nyinshi zishimishije kandi zishimishije zo kwinezeza. Niba ufite agukandagirabyoroshye, shyira inkweto ziruka ako kanya.
Igihe cyo kohereza: Mutarama-01-2025