Kubona Igihe gikwiye: Ukwiye kumara igihe kingana iki kuri Treadmill?

Ku bijyanye no kwinezeza, imyitozo isanzwe ni ngombwa kugirango ugere ku buzima bwiza.Amahitamo azwi cyane mumyitozo yo murugo ni ukandagira, yemerera abantu gukora imyitozo yindege kubwabo.Ariko, ikibazo rusange abantu benshi bashya ndetse nabakinnyi babimenyereye bakunze kwibaza ni "Nkwiye gukora imyitozo kugeza ryari kuri podiyumu?"Muri iyi blog, tuzasesengura ibintu bigena igihe cyo gukora imyitozo yo gukandagira no gutanga inama zimwe na zimwe zagufasha kubona igihe cyiza cyo gukora imyitozo kugirango ugere ku ntego zawe zo kwinezeza.

1. Tangira utekereza intambwe ku yindi:
Waba uri mushya kuri podiyumu cyangwa kwiruka muburambe, ni ngombwa kwegera imyitozo yawe hamwe nigitekerezo cyiterambere.Gutangira buhoro buhoro buhoro buhoro imyitozo yawe bizafasha kwirinda gukomeretsa no kwemerera umubiri wawe kumenyera.Tangira imyitozo ngufi hanyuma buhoro buhoro wubake imyitozo ndende mugihe.

2. Reba urwego rwimyitwarire yawe:
Urwego rwo kwinezeza kurubu rufite uruhare runini muguhitamo igihe cyiza cyo gukora imyitozo.Niba utangiye cyangwa ufite urwego rwo hasi rwo kwinezeza, gerageza iminota 20-30 kumasomo.Buhoro buhoro wongere igihe kugeza kuminota 45-60 uko utera imbere ukubaka imbaraga.Ariko, wibuke ko abantu bose batandukanye, umva umubiri wawe kandi uhindure ukurikije.

3. Ishyirireho intego zihariye:
Kwishyiriraho intego zihariye bizagufasha guteganya imyitozo yawe neza.Niba intego yawe ari ugutakaza ibiro, kwihangana k'umutima, cyangwa kuzamura ubuzima muri rusange, kugira intego zisobanutse bizafasha kumenya igihe gikwiye.Kugabanya ibiro, ubukana buringaniye, igihe kirekire cyo gukora imyitozo ngororamubiri (iminota 45-60) birashobora kuba ingirakamaro.Nyamara, kubyihanganira umutima-mitsi, imyitozo ngufi yo hagati (HIIT) amasomo (hafi iminota 20-30) ningirakamaro.

4. Sobanukirwa n'akamaro k'imbaraga:
Imbaraga zimyitozo yawe yo gukandagira nayo igira ingaruka itaziguye igihe cyiza.Imyitozo yimbaraga nyinshi, nka siporo cyangwa imyitozo ya HIIT, irashobora gukora neza mugihe gito.Iyi myitozo isanzwe imara iminota 20-30 kandi igasimburana hagati yimyitozo ngororamubiri no gukira.Kurundi ruhande, imyitozo ngororamubiri iri hasi-iringaniye irashobora gukorwa mugihe kirekire, aho ariho hose kuva muminota 30 kugeza kumasaha.

5. Hindura gahunda yawe:
Ikindi kintu ugomba gusuzuma mugihe ugena igihe imyitozo yo gukandagira ni gahunda yawe.Nubwo ari ngombwa gushyira imbere imyitozo, kubona igihe gikora neza hamwe na gahunda zawe bizongera amahirwe yo gukomera hamwe nayo.Iperereza hamwe nigihe gitandukanye kugeza ubonye ahantu heza hagufasha gukomeza gahunda ya podiyumu isanzwe utumva wihuta cyangwa urenze.

mu gusoza:
None, ukwiye gukora imyitozo kugeza ryari kuri podiyumu?Ubwanyuma, nta gisubizo gihuye na bose.Igihe cyiza giterwa nibintu bitandukanye, harimo urwego rwimyitwarire yawe, intego, ubukana, na gahunda.Wibuke gutangira buhoro, wongere buhoro buhoro imyitozo yawe mugihe, kandi ushire imbere.Mugushakisha igihe gikwiye kumyitozo yawe yo gukandagira, uzaba uri munzira kugirango ugere ku ntego zawe zo kwinezeza no kwishimira inyungu zimyitozo ngororamubiri.Kwiruka neza!