Ku bijyanye n'imiti itera umutima,ikibuga cyo kwirukahoNi amahitamo akunzwe cyane n'abakunzi benshi ba siporo. Batanga uburyo bworoshye kandi bugenzurwa bwo gutwika karori, kandi kimwe mu bintu byongera urwego rushya mu myitozo ngororamubiri yawe ni ubushobozi bwo guhindura imiterere y'imitsi. Imyitozo ngororamubiri yo kumanuka ni myiza mu kwibanda ku matsinda atandukanye y'imitsi no kongera imiterere y'imitsi, ariko gusobanukirwa uburyo bwo kubara ijanisha ry'imitsi yo kumanuka kuri tennis bishobora gutera urujijo. Ntugahangayike, kuko muri iyi nkuru, tuzakuyobora mu buryo bwo kubara imiterere y'imitsi yawe yo kumanuka kandi tugufashe kubona umusaruro mwinshi mu myitozo yawe. Reka turebere hamwe!
Menya ibijyanye n'ijanisha ry'ubuso bw'imisozi:
Ijanisha ry'uburebure bw'umuvuduko w ...
Intambwe ya 1: Pima inyungu:
Imashini nyinshi zo gutembera zifite urwego rwo kuzamuka rushobora guhindurwa kuva kuri 0% kugeza kuri 15%. Kugira ngo upime kuzamuka, shyira urwego rw'imashini yo gutembera ku rwego wifuza hanyuma upime intera ihagaze uhereye ku gice cyo hejuru cy'aho uzamuka ugana ku gice cyo hasi cy'imashini yo gutembera. Igipimo cy'ibipimo ni santimetero cyangwa santimetero.
Intambwe ya 2: Pima uburyo wiruka:
Kugira ngo upime intera yo kwiruka, ugomba gushaka intera itambitse itwikiriwe n'umusozi. Tangirira ku gice cyo hejuru cy'umusozi hanyuma upime intera iri hagati y'iyo ngingo kugeza kuri metero imwe itambitse. Nanone, igipimo kizaba muri santimetero cyangwa santimetero.
Intambwe ya 3: Kubara ijanisha ry'ubuso bw'ubutaka:
Noneho ko umaze kumenya ibipimo byo kuzamuka no kwiruka, kubara ijanisha ryawe ryo kumanuka biroroshye. Gabanya umusozi ukoresheje stroke hanyuma ukubye ibisubizo 100. Ibi bizaguha ijanisha ry'umusozi. Urugero, niba umusozi ari santimetero 10 n'umusozi ari santimetero 20, ijanisha ry'umusozi ryaba (10/20) x 100 = 50%.
Ibyiza byo gukora imyitozo ngororamubiri yo kuruhuka:
Noneho ko uzi uburyo bwo kubara imiterere y'imyitozo ngororamubiri ku imashini yo kugendera ku maguru, reka turebere hamwe ibyiza byo gushyira imyitozo ngororamubiri mu bikorwa byawe:
1. Byongera gutwika karori: Kugenda cyangwa kwiruka uzamuka umusozi bitera imitsi gukora cyane kuko bisa n'ibisabwa mu kuzamuka umusozi cyangwa ingazi. Uku kwiyongera kw'imbaraga bitera gutwika karori nyinshi, bigatuma imyitozo ngororamubiri yawe irushaho kugira akamaro.
2. Gukoresha imitsi: Imyitozo yo kunama igamije gutera imitsi yo mu nda, imitsi yo mu kanwa, n'inyana. Mu gushyira imyitozo yo kunama mu mikorere yawe yo kunama, ushobora gukomeza no kunoza iyi mitsi neza.
3. Umutima Udacika intege: Imyitozo ngororamubiri yo kugabanya umuvuduko w'amaraso ishobora kongera imbaraga z'imyitozo yawe y'umutima, ikagufasha kongera kwihangana no kunoza ubuzima bwawe muri rusange bw'umutima n'amaraso.
4. Byongera kuringaniza no guhagarara neza: Kugenda cyangwa kwiruka ahantu hahengamye bibangamira kuringaniza no guhagarara neza, bigatuma imitsi ikora neza kugira ngo ikomeze kwihagararaho neza.
Kumenya kubara uburyo bwo kugendera ku murongo wa tennis yo mu bwoko bwa "treadmill" bishobora kongera cyane uburyo usobanukirwa imyitozo ngororamubiri yawe. Umenye igipimo cy'uburyo ugendera ku murongo wa tennis, ushobora gukurikirana neza iterambere ryawe no gushyiraho intego zihariye zo gukora siporo. Imyitozo ngororamubiri yo kugendera ku murongo itanga uburyo bwiza bwo kwibanda ku matsinda atandukanye y'imitsi, kongera gutwika karori, no kunoza ubuzima bwiza bw'umutima n'imitsi. Rero ubutaha uzanyura kuri tennis yo kugendera ku murongo wa tennis, ntukibagirwe gukoresha uburyo bwo kugendera ku murongo kugira ngo uzamure imyitozo ngororamubiri yawe ku rwego rushya!
Igihe cyo kohereza: Nyakanga-07-2023