Ihutishe urugendo rwawe rwo gutwika ibinure ukoresheje imyitozo ngororamubiri ya Treadmill

Muri iyi si yihuta cyane, aho imibereho yo kwicara no guhitamo ibiryo bidafite akamaro byahindutse ikintu gisanzwe, kugabanya ibinure byo mu nda byabaye intego rusange kuri benshi. Nubwo ibyo bice bitandatu by'imitsi byifuzwa bishobora gusa n'aho bitashoboka, gushyiramo ikinamico mu myitozo ngororamubiri bishobora kongera imbaraga zawe cyane. Muri iyi blog, turasuzuma uburyo wakoresha ikinamico cyawe kugira ngo bigufashe kugabanya ibinure byo mu nda no kugera ku byifuzo byawe byo kugira siporo.

1. Menya neza uburyo bwo gusiganwa ku maguru:
Mbere yo kwinjira mu buryo bwo kugabanya ibinure mu nda, ni byiza kumenyera imikorere itandukanye n'imiterere y'ikibuga cyo kwiruka. Menya uburyo bwo guhindura uburyo imyitozo yawe itera imbere, umuvuduko, n'igihe imara kugira ngo uyihuze neza n'urwego rwawe rw'imyitozo ngororamubiri n'intego zawe.

2. Tangira ukoresheje uburyo bwo kwishyushya:
Uko urwego rwawe rw'imyitozo ngororamubiri rungana kose, kwishyushya ni ingenzi cyane kugira ngo umubiri wawe witegure gukora imyitozo ngororamubiri no kugabanya ibyago byo gukomereka. Tangira imyitozo yo kwiruka ugenda n'amaguru cyangwa wiruke buhoro buhoro kugira ngo wongere buhoro buhoro umuvuduko w'umutima wawe kandi wongere gushyushya imitsi yawe.

3. Shyiramo HIIT (Imyitozo yo mu gihe cy'ubukana bukabije):
Imyitozo yo gusiganwa ku maguru ikoreshwa cyane izwiho gutwika karori no kugabanya ibinure byinshi, bigatuma iba inyongera nziza ku myitozo iyo ari yo yose yo gusiganwa ku maguru. Hindura imyitozo ngororamubiri ikomeye n'iy'ubutabazi. Urugero, siporo yihuta cyane mu gihe cy'amasegonda 30, hanyuma ukomeze umunota wo kwiruka cyangwa kugenda n'amaguru. Subiramo iyi gahunda mu gihe runaka, wongere buhoro buhoro umubare w'imyitozo uko ubuzima bwawe bugenda burushaho kuba bwiza.

4. Amahugurwa avanze:
Kugira ngo wirinde kurambirwa no gutuma umubiri wawe uhorana ingorabahizi, hindura imyitozo ngororamubiri yawe ukoresheje uburyo butandukanye. Uretse HIIT, gerageza cardio ihamye, kugenda uzamuka umusozi, cyangwa kwiruka uzamuka umusozi. Gerageza umuvuduko, igihe n'uburyo ugenda wihagararaho kugira ngo umenye neza ko ukomeza kwihata kandi wirinde kugwa mu mutego.

5. Koresha imbaraga zawe:
Mu gihe utwika karori uri mu igare ry’imitsi, kuki utakoresha imitsi yo mu nda icyarimwe? Gufata imitsi yo mu nda buri ntambwe bifasha kongera imbaraga z’imitsi yo mu nda. Gukomeza kunama gato mu gihe wiruka cyangwa ugenda nabyo byongera imbaraga z’imitsi yo mu nda, bigatuma ikora cyane.

6. Fata neza imyitozo ngororamubiri yateguwe:
Imyitozo myinshi yo gutemberamo ijyana n'imyitozo ngororamubiri yateguwe mbere kugira ngo iguhe intego zitandukanye kandi zigamije siporo. Koresha iyi myitozo kugira ngo utangire imbogamizi nshya kandi ukomeze gutekereza ku mubiri wawe. Yaba imyitozo ngororamubiri hagati y'igihe, kuzamuka imisozi, cyangwa imyitozo ngororamubiri hagati y'igihe, iyi gahunda ishobora kugufasha cyane kugabanya ibinure byo mu nda udashaka.

7. Shyira imbere ubwumvikane n'iterambere:
Guhuza ni ingenzi mu kugera ku ntego iyo ari yo yose yo gukora siporo, harimo no kugabanya ibinure byo mu nda. Byagenewe gushyiramo imyitozo ngororamubiri mu mikorere yawe ya buri cyumweru. Tangira inshuro ebyiri cyangwa eshatu mu cyumweru kandi wongere buhoro buhoro inshuro uko urwego rwawe rwo gukora siporo rugenda rutera imbere. Reba iterambere ryawe ukurikirana intera, umuvuduko n'igihe umara uko igihe kigenda. Ihutire kongera imbaraga cyangwa igihe imyitozo yawe imara kugira ngo ukomeze kubona umusaruro.

Muri make:
Gukoresha icyuma gipima ikibyimba nk'igice cy'urugendo rwawe rwo gukora siporo bishobora guhindura byinshi ku binure byo mu nda. Umenye ibikoresho byawe, ugakora imyitozo ngororamubiri ya HIIT, ugakora imyitozo itandukanye, ugakoresha umutima wawe neza, kandi ugahora ubikora, ushobora guhindura imbaraga zawe zo kugabanya ibinure byo mu nda no kugera ku musaruro nyawo. Wibuke ko, kimwe n'urugendo urwo arirwo rwose rwo gukora siporo, ari ngombwa gutega amatwi umubiri wawe no kugisha inama abaganga mbere yo kugira impinduka zikomeye ku myitozo ngororamubiri yawe. Rero, shyira inkweto zawe ku maguru, jya kuri icyuma gipima ikibyimba, hanyuma utangire urugendo rwawe rwo gutwika ibinure!