Uburyo bubiri bwo gukora imyitozo ngororamubiri neza kuri tennis

Bitewe n'urwego rw'igihugu rwo gukora siporo no gukundwa kwa treadmill zo mu rugo, abakunzi benshi b'imyitozo ngororamubiri bagura treadmill zo mu rugo kugira ngo bakore siporo kandi bakomeze kugira ubuzima bwiza. Icyo bita "akazi ko gukora ibintu byiza kagomba kubanza gukarisha ibikoresho byako", niba ukoresheje treadmill gusa kugira ngo wiruke, gishobora kuba impfabusa cyane. Uyu munsi ndakwigisha uburyo bubiri bwo gukoresha neza treadmill mu gukora siporo, no guteza imbere imikorere ya treadmill mu rugo ku buryo bushoboka. Reka turebe.

01 Uburyo bwo gutembera mu misozi
Twese tuzi ko imikino yo kuzamuka imisozi ishobora kwigana imiterere y’umusozi ikoresheje uburyo bwo kuzamuka imisozi. "Gutembera mu misozi" nk'uburyo bw'imyitozo yo kuzamuka imisozi, birakwiriye cyane ku nshuti zitarahabwa amahugurwa yo kwiruka y'umwuga kandi zikoresha uburyo bwo kuzamuka imisozi.ikibuga cyo kwirukahoku nshuro ya mbere.
Koresha uburyo bwihariye bwo "gutembera mu misozi": Banza ushake aho buto yo gukosora imiterere y'umusozi iherereye kuri treadmill, hanyuma urebe imbaraga z'imyitozo zijyanye n'agaciro gatandukanye k'imiterere y'umusozi. Mu ntangiriro, imiterere y'umusozi ishobora guhindurwa ku ruhande rwo hagati rw'ubutaka, ibyo bikaba byoroshye kugira ngo imitsi yacu igere mu rwego rwo gukora imyitozo. Nyuma yo gushyushya kare, umubiri wacu ugenda umenyera kandi ushobora guhangana byoroshye n'imbaraga z'imyitozo munsi y'umusozi, kandi buhoro buhoro uhindura agaciro k'umurongo w'amaguru, kugira ngo urusheho gutoza imikorere y'umutima n'imbaraga z'imitsi.
Menya ko iyo dukora imyitozo yo "gutembera mu misozi", tugomba kugumana imiterere iciriritse mu buryo busanzwe no imbere gato, amaboko agahinduka mu buryo busanzwe mu gihe cyo kugenda, ivi ntirigomba gufungwa, kwitondera uko ikirenge giteye iyo kigwa, no gukoresha imbaraga zuzuye zo gupfuka kugira ngo hirindwe ko ivi ryangirika cyane. Byongeye kandi, igituza ntigikwiye kuzamurwa cyane, kandi ukuguru kugomba kuguma inyuma cyane kugira ngo hirindwe gukomereka k'umugongo wo hasi. Gukoresha hakiri kareikibuga cyo kwirukahoNshuti mutoza, ntimugatekereze ko "kuzamuka buhoro buhoro" byoroshye cyane, igihe cyose buri wese ashobora kubibona nyuma y'ibyo, ingorane si nto. Mu by'ukuri, imyitozo yo gusiganwa ku maguru ifite umwihariko, buri kwiyongera k'uburemere bw'uburemere, uruhare rwacu mu mitsi y'amaguru ruzarushaho kunozwa cyane, kandi bizasaba sisitemu nyinshi zo gukora aerobic na anaerobic kugira ngo bitabire. Iyi ni imwe mu mpamvu ituma treadmill ishobora gutoza aerobic neza no kurema imitsi yo mu kibuno n'amaguru.

Niba uburyo bwa mbere ari uburyo bwo kwitoza mu cyiciro cya mbere, "umuvuduko mwinshi wuzuye" ni uburyo bwo kwitoza mu gihe gito, kandi bukoresha imbaraga nyinshi. "Kwiruka mu gihe gito" byibanda cyane ku gihe cyo gukora imyitozo, kandi uburyo bwo kwitoza mu gihe gito bushobora kwihutisha kwiyongera kwa β-endorphin mu maraso yacu, bishobora gutuma tugira imiterere myiza yo mu mutwe. "Kwiruka mu gihe gito" ni uburyo buzwi cyane bwo gukora imyitozo muri iki gihe, muri rusange amasegonda 20 kugeza kuri 60 yo kwiruka mu muvuduko wose amasegonda 20 kugeza kuri 60 yo kuruhuka ni uruziga nk'urwo, rushobora kudufasha kugera ku ngaruka za Qi n'amaraso atembera neza no kongera ubuzima bwiza. Kuki ingaruka zo kwitoza mu "kwiruka mu gihe kinini" ari nziza kurushaho? Ibi biterwa nuko kwiruka mu muvuduko wose bisaba imbaraga nyinshi z'imitsi n'imikoranire y'ingingo mu mubiri wacu wose. Muri icyo gihe, tugomba kugira imikorere myiza y'umutima n'ibihaha no kubungabunga uburinganire bw'imitsi y'umubiri. Nubwo imyitozo ngororamubiri ya "high-intensive intermittent full speed" ari myiza kandi yihuta, bivuze kandi ko ishobora kwangirika cyane, bityo rero niba ushaka gukora imyitozo ya "high-intensive intermittent full speed", banza ukore amatsinda menshi y'imyitozo yo kwishyushya, kugira ngo imitsi y'ingingo z'umubiri wose ishyushye mu buryo bwo gukora, bishobora kugabanya cyane imvune zo mu mikino. Uretse uburyo bubiri bwo gukora imyitozo ngororamubiri bwavuzwe haruguru, hari uburyo bwinshi bushimishije kandi bushimishije bwo gukora siporo dushobora gusuzuma. Niba ufiteikibuga cyo kwirukahobyoroshye, mbara inkweto zo kwiruka ako kanya.