Urashaka gutangira urugendo rwawe rwo gukora siporo kandi uribaza uko watangirakwiruka kuri tekiniki yo gutemberamo? Noneho wageze ahantu heza! Waba uri umutangizi cyangwa utangiye bundi bushya nyuma yo kuruhuka igihe kirekire, kwiruka kuri treadmill ni uburyo bworoshye kandi bufite akamaro bwo kunoza urwego rwawe rw'imyitozo ngororamubiri. Muri iyi blog, turakwereka intambwe zose z'ibanze kugira ngo wiruke kuri treadmill mu kanya gato. None rero, reka dushyireho imishumi y'inkweto zacu dutangire!
1. Shyiraho intego kandi ushyireho gahunda:
Mbere yo kwinjira mu irushanwa ryo kwiruka, ni ngombwa gushyiraho intego ushobora kugeraho. Ibaze impamvu watangiye kwiruka n'icyo wifuza kugeraho. Ese ni ukugabanya ibiro, kunoza ubuzima bw'umutima n'imitsi, kugabanya imihangayiko, cyangwa ikindi kintu? Umaze kugira intego mu mutwe, shyiraho gahunda ikubiyemo intego zifatika, nko kwiruka inshuro 3 mu cyumweru mu gihe cy'iminota 20 mbere na mbere, hanyuma ukongera buhoro buhoro imbaraga n'igihe uko igihe kigenda gihita.
2. Tangira ukoresheje uburyo bwo kwishyushya:
Kimwe n'indi myitozo ngororamubiri iyo ari yo yose, kwishyushya neza mbere yo gutangira kwiruka kuri tennis ni ingenzi cyane. Mara nibura iminota itanu kugeza ku icumi ukora drisk strengths na cardio bulky, nko kugenda bulky cyangwa kwiruka, kugira ngo utegure imitsi yawe ku myitozo iri imbere. Kwishyushya ntabwo birinda gusa imvune, ahubwo binatuma imikorere yawe muri rusange irushaho kuba myiza.
3. Menya neza icyuma cyo kwirukaho (treadmill):
Ntukihutire kwiruka ako kanya; fata umwanya wo kumenyera uburyo bwo kugenzura imikorere y'imikingo n'iy'imikingo. Tangira uhindura uburyo bwo kuzamuka, umuvuduko, n'izindi ngero zose kugira ngo umenye neza urwego rwawe rwo kwisanzura. Inyinshi mu mikingo y'imi ...
4. Tangira n'urugendo rurerure:
Niba uri mushya mu kwiruka cyangwa umaze igihe utabikora, ni byiza gutangira ugenda buhoro buhoro kuri tennis. Shaka umuvuduko mwiza kandi uhamye ugufasha gukomeza kugira imiterere myiza. Ongera umuvuduko buhoro buhoro uko wumva ufite icyizere kandi wongere kwihangana.
5. Teza neza uburyo bwawe bwo kwiruka:
Gukomeza kugira imiterere myiza ni ingenzi mu kwirinda imvune no kongera inyungu zo kwiruka. Komeza igituza cyawe kizamutse, utugu twawe tworohewe, n'amaboko yawe ku mfuruka ya dogere 90. Kora ku butaka buhoro ukoresheje ikirenge cyawe cyo hagati cyangwa imbere, ureke agatsinsino kawe gakore hasi gato. Irinde kunama imbere cyangwa inyuma, kandi ukomeze gutera intambwe karemano. Itoze kwifata neza, shyira umutima wawe mu nda, kandi wumve imbaraga mu maguru yawe.
6. Bivange:
Kwiruka bishobora kugorana iyo udafite uburyo butandukanye bwo gukora imyitozo ngororamubiri. Kugira ngo ibintu bikomeze kuba bishimishije kandi bigire ingaruka ku mitsi itandukanye, huza imyitozo ngororamubiri ikorwa hagati y’igihe runaka, imyitozo yo ku misozi, cyangwa se ugerageze imyitozo itandukanye yateguwe mbere kuri treadmill. Ushobora kandi kumva umuziki cyangwa ibiganiro bitanga imbaraga kugira ngo ukomeze kugira ishyaka mu gihe cyose wiruka.
mu gusoza:
Noneho ko umaze kumenya inama zose z'ibanze z'uburyo bwo gutangira kwiruka uri kuri tennis, ni cyo gihe cyo kuzishyira mu bikorwa. Wibuke gutangira buhoro buhoro, gushyiraho intego zifatika, no guhora uhoraho. Kwiruka uri kuri tennis ni uburyo bwiza bwo kunoza ubuzima bwawe, kugabanya ibiro, no kunoza ubuzima bwawe muri rusange. Rero, tangira kugenda, komeza kugira ishyaka, kandi wishimire urugendo rwawe rugana ku buzima bwiza! Kwiruka wishimye
Igihe cyo kohereza: Kamena-26-2023