Iyo utangiye gukora siporo, wumva warataye umutwe rwose? Nrebye ibikoresho byiza cyane muri siporo, nari mfite urujijo ariko ntazi aho nahera. Ntugahangayike. Uyu munsi, ndagusangiza ibintu 5 bitazwi cyane ku bijyanye n'imyitozo ngororamubiri, bigufasha gutangira byoroshye, kwirinda inzira zinyuramo, no kwinjira vuba mu buryo bwiza bwo gukora siporo!
Ikintu cya 1 kitazwi cyane:"Intwaro y'ibanga" yo gukura kw'imitsi - Guhagarara kw'imitsi mu buryo budasanzwe. Abantu benshi batekereza ko guterura ibiremereye hakoreshejwe imbaraga ari ingenzi mu guterura ibiremereye. Mu by'ukuri, "intwari" yo gukura kw'imitsi ni uguhagarara kw'imitsi mu buryo budasanzwe, ari na yo nzira yo kurekura ibiro buhoro buhoro. Guhagarara kw'imitsi mu buryo burambuye ahanini bitwara imbaraga, mu gihe guhagarara kw'imitsi mu buryo budasanzwe ari yo sano y'ingenzi ituma imitsi ikura, kandi ni mu gihe cyo gusana iyi mitsi mu buryo buciriritse ari bwo imitsi ikura. Ubutaha uzakora imyitozo, ushobora kugabanya umuvuduko wawe mu buryo budasanzwe. Urugero, mu gihe ukora squat yimbitse, banza ubare kugeza ku masegonda abiri mu mutwe wawe hanyuma uhagarare buhoro. Mu gihe ugeze ku gasongero k'inyuma, hagarara amasegonda 2 mbere yo kugabanya. Guhindura ibi bintu byoroshye bishobora kongera ubushobozi bwo gukura kw'imitsi, bigahita bitanga umusaruro.
Ikintu cya 2 kitazwi cyane:Ingano y'imyitozo ntabwo "irushaho kuba nziza". Abatangira siporo benshi bibeshya ko uko bakora imyitozo myinshi, ari ko imitsi yabo izakura vuba. Si ko bimeze. Gukura kw'imitsi bishimangira "ubwiza" aho kuba "ubwinshi". Kwiyongera cyane kw'ingano y'imyitozo ntibituma imitsi ikura vuba gusa ahubwo bishobora no gutera imitsi gucika intege. Ubushakashatsi bwerekana ko gutegura imyitozo 12 kugeza kuri 20 kuri buri tsinda ry'imitsi ryibandwaho buri cyumweru bishobora kugera ku rugero rwiza rw'imitsi. Uretse iyi gaciro, umuvuduko wo gukora imitsi uzagabanuka. Ni byiza gutoza imitsi minini (igituza, umugongo n'amaguru) kabiri mu cyumweru, hamwe n'imyitozo 12 kugeza kuri 16 itegurwa buri gihe. Subiramo imyitozo nk'urugero. Hitamo ingendo 4 hanyuma ukore imyitozo 3 kugeza kuri 4. Imitsi mito (amaboko n'ibitugu) igomba gutozwa inshuro 2 kugeza kuri 3 mu cyumweru. Gutegura neza ingano y'imyitozo ni byo bituma imitsi ikura neza.
Ikintu cya 3 kitazwi cyane:Gusinzira – “Igitangaza cyo kubaka imitsi” ku buntu Urabizi? Igihe cyo gusinzira gifatwa nk'igihe cyiza cyo gukura no gusana imitsi, cyane cyane mu gihe cyo gusinzira cyane iyo imisemburo yo gukura igeze ku rwego rwo hejuru, ibi bikaba byafasha imitsi gusana neza. Mu gihe cyo gukora siporo, kurara usinziriye ni ikintu kidashoboka. Menya neza ko uryama amasaha arenga 7 ahagije buri munsi. Kuki utagerageza gushyira telefoni yawe hasi mbere gato, shyiraho ahantu ho gusinzira hijimye, wongere ubwiza bw'ibitotsi, kandi ureke imitsi yawe ikure bucece mu gihe usinziriye neza, ubikire imbaraga zo gukora imyitozo itaha.
Ikintu cya 4 kitazwi cyane:"Umufatanyabikorwa mwiza" nyuma y'imyitozo - Isukari + Poroteyine IterambereamahugurwaNyuma yo gukora imyitozo, imitsi iba iri mu mimerere yo gucikagurika kandi ikeneye byihutirwa inyongeramusaruro. Kuri iyi ngingo, karubohidrati na poroteyine bishobora gufatwa nk' "ibiryo byiza cyane". Poroteyine itanga ibikoresho fatizo byo gusana imitsi, mu gihe karubohidrati itanga imbaraga zo kwinjiza poroteyine. Mu minota 30 nyuma yo gukora imyitozo, kurya igitoki, igikombe cy'ifu ya poroteyine, cyangwa uduce tubiri tw'umugati w'ingano hamwe n'igi ritetse, uru ruvange rwa karubohidrati na poroteyine rushobora kongera imikorere myiza y'imitsi no gutuma umusaruro w'imyitozo ugira akamaro inshuro ebyiri ukoresheje kimwe cya kabiri cy'imbaraga.
Ikintu cya 5 kitazwi cyane: Ntugasuzugure imyitozo ngororamubiri ya Aerobic. Abantu benshi bibanda ku guterura ibiremereye kandi bakirengagiza imyitozo ngororamubiri ya aerobic. Mu by'ukuri, ni ngombwa cyane gutegura imyitozo ngororamubiri 2 kugeza kuri 3 buri cyumweru. Imyitozo ngororamubiri ya Aerobic nko gusimbuka umugozi, kwiruka, gukina imikino y'umupira w'amaguru na aerobic ishobora kongera imbaraga mu mubiri no gutuma ukora neza imyitozo ngororamubiri. Byongeye kandi, imyitozo ngororamubiri ya Aerobic ishobora no kugabanya igipimo cy'ibinure mu mubiri, ikagufasha kubaka imitsi mu gihe wirinde ko ibinure byiyongera. Ariko, kugira ngo wirinde gutakaza imitsi mu gihe cy'imyitozo ngororamubiri, ni byiza kugabanya buri myitozo kugeza ku minota 20 kugeza kuri 30 no kongera imbaraga z'imyitozo buhoro buhoro kugira ngo ugere ku ngaruka nziza zo kugabanya ibinure udatakaje imitsi.
Kumenya neza ibi bintu bitanu bitazwi cyane ku bijyanye n'imyitozo ngororamubiri bizafasha abatangira imyitozo ngororamubiri gutangira urugendo rwabo rw'imyitozo ngororamubiri mu buryo bwa siyansi no mu buryo bunoze. Wibuke ko imyitozo ngororamubiri ari intambara ndende isaba kwihangana no kwihangana. Nizeye ko buri wese ashobora kugira ubuzima bwiza n'ibyishimo binyuze mu imyitozo ngororamubiri no guhura n'umuntu mwiza kurushaho!
Igihe cyo kohereza: Gicurasi-15-2025