“Gucamo kode: Nigute ushobora kubara umurongo kuri Treadmill”

Ku bijyanye na cardio,inzirani amahitamo azwi kubantu benshi bakunda fitness.Batanga uburyo bugenzurwa kandi bworoshye bwo gutwika karori, kandi ikintu kimwe cyongeramo urwego rushya mumyitozo yawe nubushobozi bwo guhindura imyumvire.Imyitozo ngororamubiri ni nziza cyane ku kwibasira amatsinda atandukanye no kongera ingufu za calorie, ariko gusobanukirwa uburyo bwo kubara ijanisha ryikigereranyo kuri podiyumu birashobora kuba urujijo.Ntugahangayike, kuko muriyi ngingo, tuzakuyobora muburyo bwo kubara inzira yawe yo kugendagenda no kugufasha kubona byinshi mubikorwa byawe byo gukora.Reka turebe neza!

Wige ibijyanye nijanisha:

Ijanisha rinini ryerekeza ku butumburuke cyangwa ahahanamye hejuru ya podiyumu.Igereranya impengamiro ijyanye nubuso buringaniye bwa podiyumu.Kugirango ubare ijanisha ryibice, ugomba kumenya kuzamuka (nukuvuga guhinduka mubutumburuke) hanyuma ukiruka (nukuvuga intera itambitse).

Intambwe ya 1: Gupima inyungu:

Inzira nyinshi zifite impinduka zishobora guhinduka zingana na 0% kugeza 15%.Gupima kuzamuka, shyira umurongo wa podiyumu kurwego rwifuzwa kandi upime intera ihagaritse kuva ahantu hirengeye h'uruhande kugera munsi ya podiyumu.Igice cyo gupima ni santimetero cyangwa santimetero.

Intambwe ya 2: Gupima kwiruka kwawe:

Kugirango upime intera yiruka, ugomba kubona intera itambitse itwikiriwe.Tangirira ahirengeye hahanamye kandi upime intera kuva kuri iyo ngingo kugeza ikirenge kimwe gitambitse.Na none, igice cyo gupima kizaba muri santimetero cyangwa santimetero.

Intambwe ya 3: Kubara ijanisha rihanamye:

Noneho ko ufite kuzamuka kwawe no gukora ibipimo, kubara ijanisha ryawe ryoroshye biroroshye.Gabanya umusozi ukoresheje inkoni hanyuma ugwize ibisubizo 100. Ibi bizaguha ijanisha ryijana.Kurugero, niba ahahanamye ari santimetero 10 naho ahahanamye ni santimetero 20, ijanisha ryijana ryaba (10/20) x 100 = 50%.

Inyungu zo gukora imyitozo ngororamubiri:

Noneho ko uzi kubara impengamiro kuri podiyumu, reka dusuzume ibyiza byo kwinjiza imyitozo ihindagurika mubikorwa byawe:

1. Yongera kalori yaka: Kugenda cyangwa kwiruka hejuru bihatira imitsi yawe gukora cyane kuko yigana ibyifuzo byo kuzamuka umusozi cyangwa ingazi.Iyi mbaraga yiyongereye itera kalori nyinshi, bigatuma imyitozo yawe ikora neza.

2. Gusezerana kw'imitsi: Hindura imyitozo yibanda kuri glute, hamstrings, ninyana.Mugushira imyitozo ihindagurika mubikorwa byawe byo gukandagira, urashobora gushimangira neza no gutunganya ayo matsinda.

3. Kwihangana k'umutima n'imitsi: Imyitozo ngororamubiri irashobora kongera ubukana bw'amahugurwa y'umutima n'imitsi, bigufasha kubaka kwihangana no kuzamura ubuzima bwawe muri rusange.

4. Kuzamura uburinganire n'ubwuzuzanye: Kugenda cyangwa kwiruka hejuru yubusa bigutera kuringaniza no gutuza, gukora imitsi ishinzwe gukomeza guhagarara neza.

Kumenya kubara impengamiro yo gukandagira birashobora kongera cyane imyumvire yawe kumyitozo yawe.Kumenya ijanisha ryawe, urashobora gukurikirana neza iterambere ryawe no gushyiraho intego zihariye zo kwinezeza.Imyitozo ngororamubiri itanga inzira nziza yo kwibasira amatsinda atandukanye, kongera kalori, no kunoza imitsi yumutima.Ubutaha rero igihe wizeye kuri podiyumu, ntuzibagirwe gukoresha amahirwe yo guhitamo kugirango ukore imyitozo yawe hejuru!