Muri iyi si yihuta cyane, aho ubuzima bwicaye hamwe no guhitamo ibiryo bitameze neza byabaye akamenyero, gutakaza amavuta yinda byabaye intego rusange kuri benshi.Mugihe ibyo byifuzo bitandatu bipfunyitse bisa nkaho bitagerwaho, kwinjiza inzira muri gahunda yawe yo kwinezeza birashobora kongera imbaraga zawe.Muri iyi blog, tuzasesengura uburyo bwo kubona byinshi muri podiyumu yawe kugirango bigufashe gutakaza neza amavuta yinda no kugera kubyo wifuza.
1. Menya inzira yawe:
Mbere yo kwibira mumbere no gutakaza ibinure byo munda, birakwiye ko umenyera imikorere itandukanye hamwe nimiterere ya podiyumu.Wige uburyo bwo guhindura imyifatire, umuvuduko, nigihe cyimyitozo ngororamubiri kugirango ubihuze neza nurwego rwimyitwarire nintego.
2. Tangira ususurutse:
Utitaye ku rwego rwimyitwarire yawe, gushyuha ni ngombwa kugirango umubiri wawe witegure imyitozo no kugabanya ibyago byo gukomeretsa.Tangira imyitozo yawe yo kwiruka ukoresheje iminota itanu yihuta cyangwa wiruka kugirango uzamure buhoro buhoro umutima wawe kandi ushyushye imitsi.
3. Shyiramo HIIT (Amahugurwa akomeye yo hagati):
Amahugurwa yingirakamaro cyane azwiho gutwika karori hamwe ninyungu nyinshi zo gutakaza amavuta, bigatuma yiyongera cyane mumyitozo iyo ari yo yose.Ubundi hagati yimyitozo yimyitozo ikomeye nicyiciro cyo gukira.Kurugero, gusiganwa ku muvuduko wuzuye amasegonda 30, ukurikizaho umunota wo kwiruka uhoraho cyangwa kugenda.Subiramo uku kuzenguruka mugihe cyagenwe, buhoro buhoro wongere umubare wintera uko ubuzima bwawe bugenda butera imbere.
4. Amahugurwa avanze:
Kugira ngo wirinde kurambirwa no gukomeza umubiri wawe kugorana, hindura imyitozo ya podiyumu ukoresheje uburyo butandukanye.Usibye HIIT, gerageza umutima-uhagaze-karidio, kugenda neza, cyangwa kwiruka hejuru.Iperereza hamwe n'umuvuduko, igihe bimara kandi ushishoze kugirango umenye neza ko ukomeje guhangana nawe kandi wirinde kwizirika.
5. Shira intego yawe:
Mugihe utwika karori kuri podiyumu, kuki utakora imitsi yibanze icyarimwe?Kwanduza imitsi yo munda na buri ntambwe bifasha kongera uruhare rwimitsi yo munda.Kugumana impengamiro nkeya mugihe wiruka cyangwa ugenda nabyo byongera imikorere yimitsi yawe yibanze, bigatuma bakora cyane.
6. Koresha imyitozo iteganijwe:
Imyitozo myinshi izana imyitozo yabanjirije gahunda yagenewe gutanga ibintu bitandukanye kandi igamije intego zihariye zo kwinezeza.Koresha ibyo wateguye kugirango utangire ibibazo bishya kandi ukomeze gukeka umubiri wawe.Yaba imyitozo yigihe gito, kuzamuka umusozi, cyangwa imyitozo intera yihuta, izi gahunda zirashobora kuba ingirakamaro mugufasha gutakaza amavuta yinda udashaka.
7. Shyira imbere guhuzagurika no gutera imbere:
Guhoraho ni ingenzi mugihe cyo kugera ku ntego iyo ari yo yose yo kwinezeza, harimo no gutakaza amavuta yo munda.Yashizweho kugirango yinjize imyitozo yo gukandagira muri gahunda yawe ya buri cyumweru.Tangira inshuro ebyiri kugeza kuri eshatu mucyumweru hanyuma wongere buhoro buhoro uko urwego rwimyitwarire yawe ruzamuka.Kurikirana iterambere ryawe ukurikirana intera, umuvuduko nigihe bimara.Ihangane nawe wongere buhoro buhoro ubukana cyangwa igihe imyitozo yawe kugirango ukomeze kubona ibisubizo.
Muri make:
Gukoresha ikirenge mu gice cyurugendo rwawe rwo kwinezeza birashobora kuba umukino uhindura ibinure byinda.Kumenya ibikoresho byawe, gushiramo imyitozo ya HIIT, kwakira ibintu bitandukanye, kwishora mubikorwa byawe, no guhoraho, urashobora guhindura imbaraga zo gutakaza amavuta yinda kandi ukagera kubisubizo nyabyo.Wibuke, kimwe nurugendo urwo arirwo rwose rwo kwinezeza, ni ngombwa kumva umubiri wawe no kugisha inama inzobere mu buvuzi mbere yo kugira impinduka zikomeye mubikorwa byawe by'imyitozo.Noneho, kenyera inkweto zawe, wizere kuri podiyumu, hanyuma utangire ibintu byawe byo gutwika amavuta!
Igihe cyo kohereza: Jun-27-2023