Kugabanya ibiro birashobora kuba umurimo utoroshye, cyane cyane kubo tubaho mubuzima buhuze.Kujya muri siporo birashobora kugorana, ariko hamwe na podiyumu murugo, nta rwitwazo rwo kubikora.Imyitozo ya Treadmill ninzira nziza yo gutwika karori no kumena ibiro birenze.Hano hari inama nuburyo bwo kugabanya ibiro kuri podiyumu.
1. Hitamogukandagira iburyo
Guhitamo inzira ibereye nintambwe yambere yo kugabanya ibiro neza.Shakisha inzira ikandagira hamwe.Iyi mikorere yongerera imbaraga imyitozo yawe kandi igufasha gutwika karori nyinshi.Gukandagira hamwe nubunini bunini bwo kwiruka butuma imyitozo itoroshye, ikora neza.Byongeye kandi, gukandagira hamwe no guhungabana byoroha gukora ingingo zawe, bigatuma imyitozo yawe irushaho kuba nziza.
2. Tangira buhoro
Urufunguzo rwo kugabanya ibiro neza kuri podiyumu ni ugutangira buhoro.Niba uri shyashya gukora siporo, tangira ukoresheje iminota 30 kugenda buhoro.Buhoro buhoro wongere umuvuduko mugihe.Ni ngombwa kudasimbuka vuba kugirango wirinde gukomeretsa.Niba urimo gukira imvune cyangwa ufite uburwayi, nyamuneka ubaze muganga wawe mbere yo gutangira gahunda iyo ari yo yose y'imyitozo.
3. Kuvanga
Gukora imyitozo imwe kumunsi ukandagira umunsi kuwundi birashobora kurambirana vuba.Kuvanga gahunda zawe birashobora kugufasha kwirinda kurambirwa no gukora imyitozo yawe igoye.Komeza umubiri wawe utekereze mugerageza ukoresheje ibintu bitandukanye, umuvuduko nintera.Kwinjiza imyitozo yimbaraga ndende (HIIT) mumyitozo yawe irashobora kugufasha gutwika karori nyinshi mugihe gito.
4. Kurikirana iterambere
Gukurikirana iterambere ryawe ni ngombwa kugirango ugumane imbaraga.Gumana imyitozo cyangwa ukoreshe porogaramu kugirango wandike imyitozo yawe, harimo intera, umuvuduko na karori yatwitse.Gukurikirana iterambere ryawe birashobora kugufasha kubona iterambere mugihe kandi bikagutera imbaraga zo gukomeza.Byongeye, kwishyiriraho intego zifatika zirashobora kugufasha gukomeza guhanga amaso urugendo rwo kugabanya ibiro.
5. Ongera imyitozo
Kurya indyo yuzuye no kuguma ufite amazi ni ngombwa kimwe no gukora siporo.Ongera imyitozo hamwe nifunguro ryiza cyangwa ibiryo mbere na nyuma yamasomo.Witondere kunywa amazi menshi mbere, mugihe, na nyuma yimyitozo kugirango ugumane amazi.
6. Ongera imyitozo
Ongeraho imbaraga zimyitozo ngororamubiri yawe irashobora kugufasha gutwika karori nyinshi no kubaka imitsi.Shyiramo imyitozo ngororamubiri cyangwa ibiro biremereye nk'ibihaha, guswera, hamwe no gusunika mu myitozo yawe.Imyitozo yimbaraga irashobora kugufasha kubaka imitsi no kongera metabolism.
7. Ntucike intege
Kugabanya ibiro ni urugendo rusaba ubwitange no kwihangana.Ntucike intege niba utabonye ibisubizo ako kanya.Komeza guhuza imyitozo yawe, kurya neza kandi ukomeze gushishikara.Wibuke, gahoro kandi ushikamye gutsinda umukino.
Mu gusoza, guta ibiro kuri podiyumu birashoboka kugerwaho hamwe no gutegura neza.Muguhitamo inzira iboneye, gutangira buhoro, kuvanga gahunda zawe, gukurikirana iterambere ryawe, kongera imyitozo, kongera imyitozo no gukomeza gushishikara, urashobora kugera kuntego zo kugabanya ibiro.Hamwe nizi nama, uzagira ubuzima bwiza kandi unezerewe.
Igihe cyo kohereza: Jun-05-2023