Kubona Igihe Gikwiye: Ugomba kumara igihe kingana iki kuri Treadmill?

Ku bijyanye no gukora siporo, imyitozo ngororamubiri ihoraho ni ingenzi kugira ngo umuntu agire ubuzima bwiza. Uburyo buzwi cyane bwo gukora siporo yo mu nzu ni treadmill, yemerera abantu gukora siporo yo kwidagadura mu buryo bworoshye. Ariko, ikibazo gikunze kubazwa n'abakinnyi benshi bashya ndetse n'abamaze igihe kinini bibaza ni "Nkwiye gukora siporo igihe kingana iki kuri treadmill?" Muri iyi blog, tuzasuzuma ibintu bigena igihe cyo gukora siporo yo kwidagadura mu buryo bwo kwidagadura no gutanga inama zimwe na zimwe zo kugufasha kubona igihe cyiza cyo gukora siporo ku ntego zawe zo gukora siporo.

1. Tangira n'imitekerereze igenda buhoro buhoro:
Waba uri mushya mu gusiganwa ku maguru cyangwa uri umuhanga mu kwiruka, ni ngombwa ko imyitozo yawe irushaho kuba myiza. Gutangira buhoro buhoro kandi buhoro buhoro wongera igihe cyawe cyo gukora imyitozo bizagufasha kwirinda imvune no gutuma umubiri wawe umenyera. Tangira imyitozo ngufi kandi buhoro buhoro wiyongerere imyitozo miremire uko igihe kigenda gihita.

2. Tekereza ku rwego rw'imyitozo ngororamubiri yawe:
Uruhare rwawe rw'imyitozo ngororamubiri rugira uruhare runini mu kugena igihe gikwiye cyo gukora imyitozo ngororamubiri. Niba ugitangira cyangwa ufite urwego ruto rw'imyitozo ngororamubiri, gerageza gukora iminota 20-30 kuri buri gice. Ongera buhoro buhoro igihe kugeza ku minota 45-60 uko ugenda utera imbere kandi ugakomeza kugira imbaraga. Ariko, ibuka ko abantu bose batandukanye, bityo wumve umubiri wawe kandi uhindure uko ubyifuza.

3. Shyiraho intego zihariye:
Gushyiraho intego zihariye bizagufasha gutegura imyitozo ngororamubiri yawe yo kuruhuka neza. Intego yawe yaba kugabanya ibiro, kwihangana mu mitsi y'umutima, cyangwa kunoza ubuzima bwiza muri rusange, kugira intego zisobanutse bizagufasha kumenya igihe gikwiye. Ku kugabanya ibiro, imyitozo ngororamubiri yo kuruhuka mu buryo buri hagati y'imbaraga n'igihe kirekire (hafi iminota 45-60) ishobora kuba ingirakamaro. Ariko, ku kwihangana mu mitsi y'umutima, imyitozo migufi y'igihe gito (HIIT) (hafi iminota 20-30) nayo ni ingirakamaro.

4. Sobanukirwa akamaro k'ubukana:
Ubukana bw'imyitozo ngororamubiri yawe yo kuruhuka bugira ingaruka ku gihe gikwiye. Imyitozo ngororamubiri ikomeye, nko kwiruka vuba cyangwa imyitozo ngororamubiri ya HIIT, ishobora kugira ingaruka nziza mu gihe gito. Iyi myitozo akenshi imara iminota 20-30 kandi isimburana hagati y'imyitozo ikomeye no gukira. Ku rundi ruhande, imyitozo ngororamubiri yo hasi kugeza ku rugero irashobora gukorwa igihe kirekire, kuva ku minota 30 kugeza ku isaha.

5. Hindura gahunda yawe:
Ikindi kintu ugomba kuzirikana mu gihe ugena igihe cyo gukora imyitozo ngororamubiri ni gahunda yawe. Nubwo ari ngombwa gushyira imbere imyitozo ngororamubiri, gushaka igihe gihuye neza n'ibikorwa byawe bizatuma amahirwe yo kuyikomeza. Gerageza igihe gitandukanye kugeza igihe uzabona aho uhera ubasha gukomeza gahunda yawe yo gukora imyitozo ngororamubiri udahubutse cyangwa ngo wumve ko uremerewe.

mu gusoza:
None se, ugomba gukora imyitozo ngororamubiri igihe kingana iki uri kuri tennis? Amaherezo, nta gisubizo kimwe gihuye na byose. Igihe gikwiye giterwa n'ibintu bitandukanye, harimo urwego rw'imyitozo ngororamubiri yawe, intego zawe, imbaraga zawe, na gahunda yawe. Wibuke gutangira buhoro buhoro, wongere buhoro buhoro igihe cyawe cyo gukora imyitozo ngororamubiri uko igihe kigenda gihita, kandi ushyireho umwanya uhoraho imbere. Mu gushaka igihe gikwiye cyo gukora imyitozo ngororamubiri yawe, uzaba uri mu nzira yo kugera ku ntego zawe zo gukora imyitozo ngororamubiri no kwishimira ibyiza byo gukora imyitozo ngororamubiri buri gihe. Kwiruka neza!