Guhitamo inzira ikwiye birashobora kugira ingaruka nziza kumikorere yawe.Waba utangiye cyangwa ufite uburambe bwo kwinezeza, gusobanukirwa ibyiza byimiterere itandukanye ni ngombwa kugirango ugere ku ntego zawe zo kwinezeza.Muri iyi ngingo, dufata intera ndende mubintu bigira ingaruka kumyitozo yo guhitamo inzira kandi ikakuyobora mugushakisha icyerekezo cyiza cyimyitozo yawe.
1. Menya ibyiza by'imyitozo ngororamubiri:
Kugenda cyangwa kwirukagukandagiraifite inyungu nyinshi zishobora kuzamura urugendo rwa fitness.Ubwa mbere, byongera imbaraga kandi bikarwanya imitsi yawe, biganisha kuri calorie nyinshi kandi byongera kwihanganira umutima.Byongeye kandi, imyitozo ihindagurika yigana imiterere yo hanze nkimisozi cyangwa ahahanamye, bigatuma iba inzira nziza yo kwitegura ibikorwa byo hanze nko gutembera cyangwa kwiruka.Kubwibyo, kubona igenamigambi ryukuri ni ngombwa kugirango habeho imyitozo ishimishije kandi ikora neza.
2. Ibintu ugomba gusuzuma mugihe ugena ahahanamye:
a) Urwego rwimyitwarire: Niba uri intangiriro, birasabwa gutangirira kumurongo woroshye hagati ya 1-3%.Mugihe urwego rwimyitwarire yawe igenda itera imbere, urashobora kongera buhoro buhoro.
b) Intego y'imyitozo: Impengamiro yo kugabanya ibiro ntishobora kuba imwe nubushake bwo kubaka imitsi.Impinduka ndende (hafi 5-10%) ikoresha imitsi myinshi, ifasha gutwika karori nyinshi kandi ikubaka imbaraga z'umubiri zo hasi.Kurundi ruhande, impengamiro yo hasi (hafi 2-4%) n'umuvuduko mwinshi utezimbere kwihanganira umutima-mitsi kandi nibyiza mumahugurwa maremare.
c) Imiterere yumubiri: Abantu bafite ibibazo bimwe na bimwe byubuvuzi, nkibibazo byivi cyangwa amaguru, barashobora guhitamo guhitamo kugabanuka kugirango bagabanye imihangayiko.Buri gihe ujye ubaza inzobere mu buvuzi mbere yo gutangira gahunda iyo ari yo yose y'imyitozo ngororamubiri, cyane cyane niba ufite uburwayi bwabayeho mbere.
3. Amahugurwa atera imbere:
Kugirango imyitozo yawe idahagarara kandi uhore uhanganye numubiri wawe, guhindura imyumvire ya podiyumu yawe ni ngombwa.Buhoro buhoro wongere impengamiro (mu kwiyongera kwa 0.5-1%) uko utera imbere, urebe neza ko umubiri wawe uhuza nimpinduka kandi ugakomeza kwakira ikibazo.Ubu buryo butera imbere mumahugurwa ntabwo bushimisha imyitozo yawe gusa, ahubwo buragufasha kugera kubisubizo bihamye.
4. Umva umubiri wawe:
Reba uko umubiri wawe witabira ibintu bitandukanye.Mugihe witeguye guhangana ningorabahizi, ongera impengamiro, ariko kandi umenye ibibi byose cyangwa ububabare.Kurenza urugero birashobora gukomeretsa, ntuzatindiganye guhindura impengamiro cyangwa kuruhuka nibiba ngombwa.Kubona impirimbanyi zikugora utiriwe usunika umubiri wawe kurenza imipaka ni ngombwa.
mu gusoza:
Kubona icyerekezo gikwiye ni ngombwa kugirango uhindure imyitozo kandi ugere ku ntego zawe zo kwinezeza.Urebye ibintu nkurwego rwimyitwarire yawe, intego, nubuzima bwumubiri, urashobora guhitamo impengamiro itanga ikibazo cyiza mugihe ugabanya ibyago byo gukomeretsa.Wibuke kwitoza gutera imbere kandi wumve ibimenyetso byumubiri wawe kugirango ukore imyitozo itekanye kandi ikora neza.Wizere rero kuri podiyumu, uhindure impengamiro, kandi urebe ko watsinze ubutumburuke bushya murugendo rwawe rwo kwinezeza.
Igihe cyo kohereza: Jun-29-2023