Impeshyi iregereje kandi ni igihe cyiza cyo kubona imiterere no kubona uwo mubiri wahoraga urota.Ariko hamwe n'icyorezo kiduhatira kuguma mu ngo amezi, biroroshye kunyerera mu ngeso mbi no guteza imbere umubiri utuje.Niba ukomeje guhangayikishwa numubare wawe, ntugahangayike ukundi.Muri iki kiganiro, tuzasuzuma inama nkeya zuburyo bwo gukomeza kuba mwiza no kugera kumubiri wawe winzozi muriyi mpeshyi.
1. Ishyirireho intego zifatika zo kwinezeza
Intego zifatika zifatika zigomba gushyirwaho mbere yo gutangira gahunda iyo ari yo yose y'imyitozo.Ntushobora gutegereza gutakaza ibiro 20 mucyumweru cyangwa kunguka paki esheshatu ijoro ryose.Ahubwo, shaka intego nto, zagerwaho kugirango ugumane imbaraga mu rugendo rwawe rwo kwinezeza.
Kurugero, urashobora gutangira ushyiraho intego yo gutakaza ibiro kimwe kugeza kuri bibiri muricyumweru, cyangwa kubona iminota 30 yibikorwa byindege ya buri munsi.Numara kugera kuri izi ntego, ihemba ikintu ukunda, nk'ifunguro ryiza cyangwa ijoro rya firime.
2. Gira akamenyero ko gukora siporo
Urufunguzo rwo kwinezeza ni ugukora imyitozo.Ugomba guhuza imyitozo yawe no kuyinjiza mubikorwa byawe.Tanga byibuze iminota 30 kugeza kumasaha kugirango ukore imyitozo buri munsi kandi ubitekerezeho bidashoboka.
Niba uri shyashya gukora siporo, tangira ukoresheje imyitozo yoroshye nko kugenda, gutwara amagare, cyangwa yoga.Buhoro buhoro ongera ubukana nigihe cyimyitozo yawe uko kwihangana n'imbaraga byubaka.
3. Kurya indyo yuzuye
Imyitozo yonyine ntizagufasha kugera kuri physique yinzozi zawe.Ukeneye kandi indyo yuzuye iguha intungamubiri ukeneye gukora no kubaka imitsi.Intego y'ibiryo bikungahaye kuri poroteyine yuzuye, karubone nziza, amavuta meza na fibre.
Irinde karori nyinshi nintungamubiri nke zitunganijwe, ibinyobwa birimo isukari, nibiryo.Ahubwo, hitamo ibiryo byose nkimbuto, imboga, ibinyampeke, ninyama zinanutse.Kunywa amazi menshi kugirango ugumane amazi kandi wirinde ibinyobwa birimo isukari nka soda n'umutobe w'imbuto.
4. Kuruhuka byinshi
Kuruhuka bihagije ni ngombwa mu gusana imitsi no kubemerera gukura nyuma y'imyitozo.Witondere gusinzira amasaha arindwi kugeza ku munani buri joro kugirango uhe umubiri wawe umwanya uhagije wo gukira imyitozo.
Niba ufite ikibazo cyo gusinzira, gerageza kwitoza uburyo bwo kuruhuka nko gutekereza cyangwa yoga.Irinde cafeyine cyangwa inzoga mbere yo kuryama, kandi ufate gahunda ituje yo kuryama kugirango umenyeshe umubiri wawe igihe cyo kuruhuka.
5. Shakisha imyitozo
Imyitozo ngororamubiri n'inshuti irashobora gutuma imyitozo irushaho kunezeza kandi igutera imbaraga zo gukomeza gukora siporo.Shakisha umufatanyabikorwa ufite intego zisa na fitness hamwe na gahunda kugirango ubashe kugenzurana no gukora imyitozo yawe ishimishije.
Urashobora gukorera hamwe cyangwa kwitabira ishuri cyangwa imyitozo ngororamubiri mwembi mwishimira.Kugira inshuti nziza birashobora kugufasha gukomeza guhanga amaso, kurangiza imyitozo itoroshye no kwishimira buri ntambwe hamwe.
Muri make
Guhuza neza muriyi mpeshyi ntabwo bigomba kuba bigoye.Mugushiraho intego zifatika zo kwinezeza, gushiraho imyitozo ngororamubiri, kurya indyo yuzuye, kuruhuka bihagije, no kubona umufasha wawe wo kwinezeza, urashobora kugera kumubiri winzozi zawe, uko urwego rwawe rwifashe ubu.Tangira uyumunsi rero witegure kwerekana physique yawe nshya kandi itezimbere muriyi mpeshyi!
Igihe cyo kohereza: Apr-20-2023