Uburyo bwo kwishyushya no kunanura imitsi ku igare ryo kwiruka: Ubuyobozi bwuzuye

Nk'igikoresho cyo gukora siporo gikunzwe cyane, iki gikoresho cyo kwisiga ntigishobora gufasha abagikoresha gukora imyitozo ngororamubiri neza gusa, ahubwo kinagabanya imvune za siporo no kunoza ingaruka z'imyitozo ngororamubiri binyuze mu kwishyushya no kunanura imitsi mu buryo bukwiye. Ku baguzi mpuzamahanga bagurisha ibintu byinshi, gusobanukirwa uburyo bwo kwishyushya no kunanura imitsi mu buryo bwa siyansi ntibishobora kongera agaciro k'ibicuruzwa gusa, ahubwo binaha abakiriya ubuyobozi burambuye bwo kubikoresha. Iyi nkuru izagaragaza uburyo, intambwe n'ingamba zo kwirinda mu kwishyushya no kunanura imitsi mu buryo burambuye.ikibuga cyo kwirukahomu buryo burambuye kugira ngo bigufashe gusobanukirwa neza no guteza imbere iyi mikorere.

Ubwa mbere, akamaro ko kwishyushya
1. Kongera ubushyuhe bw'umubiri wawe
Gushyushya byongera ubushyuhe bw'umubiri, bigatuma imitsi n'ingingo byoroha kandi bigabanya ibyago byo gukomereka mu gihe cy'imyitozo ngororamubiri. Ukoresheje imyitozo yoroshye yo gushyushya, ushobora kongera amaraso atembera neza no kwitegura imyitozo ngororamubiri ijyanye n'imbaraga nyinshi.
2. Kugabanya imvune mu mikino
Gushyushya neza bifasha imitsi gukora neza, bikongera uburyo ingingo zikora, kandi bigabanya amahirwe yo kubabara imitsi no kuvunika ingingo. Ibi ni ingenzi cyane cyane ku bakoresha imikino yo kuruhuka igihe kirekire, kuko kwiruka ubwabyo ari imyitozo ikomeye cyane.
3. Kunoza imikorere ya siporo
Gushyushya bifasha umubiri wawe kugira imiterere myiza kandi bikanoza imikorere. Mu gukoresha uburyo bwo kongerera umubiri ubushobozi bwo gukora imyakura n'imitsi, abakoresha bashobora kugenzura neza ingendo zabo mu gihe cyo kwiruka no kunoza imikorere myiza y'imyitozo ngororamubiri.

Icya kabiri, uburyo bwo kwishyushya kuri treadmill
1. Genda byoroshye
Intambwe ya mbere yo kwishyushya kuriikibuga cyo kwirukahoni urugendo rworoshye. Shyira umuvuduko wa treadmill ku rwego rwo hasi (urugero: 3-4 km/h) mu gihe cy'iminota 5-10 ugenda n'amaguru. Ibi bishobora gufasha umubiri kumenyera buhoro buhoro umuvuduko w'imyitozo, bikazamura umuvuduko w'umutima mu gihe bigabanya ingaruka ku ngingo.
2. Kurambura ibintu mu buryo budasanzwe
Kurambura umubiri hakoreshejwe imbaraga ni uburyo bwo kwishyushya butuma ingingo n'imitsi birushaho koroha. Mu gihe ukora dance stretching kuri treadmill, ushobora gushyiramo ibi bikurikira:
Gutembera kw'amaguru: Hagarara ku ruhande rw'ikibuga cyo gutemberamo hanyuma utembera amaguru yawe buhoro buhoro, wongere buhoro buhoro urwego rwo gutembera no kugendana ingingo z'ikibuno cyawe.
Guterura amaguru menshi: Shyira umuvuduko wo gutembera ku muvuduko muto kandi ukore imyitozo yo guterura amaguru menshi kugira ngo ukoreshe imitsi y'amaguru.
Kuzunguza ukuboko: amaboko aragonda mu buryo busanzwe, azunguza amaboko buhoro buhoro, azunguza ingingo y'urutugu.
3. Gusimbuka gato
Gusimbuka buhoro buhoro ni ubundi buryo bwiza bwo kwishyushya. Mu gihe ukora gusimbuka buhoro buhoro kuri tennis, ushobora gutera intambwe zikurikira:
Gusimbuka intambwe: Shyira ikinyabiziga ku muvuduko muto hanyuma ukore udusimbu duto duhuza imitsi y'akaguru n'iy'inyana.
Guterura amaguru ukundi: Kora imikino yo guterura amaguru ukundi kuri treadmill kugira ngo wongere imbaraga n'ubushobozi bwo koroherwa n'amaguru.

Icya gatatu, akamaro ko kunanura
1. Kugabanya umunaniro w'imitsi
Kurambura imitsi bishobora kugabanya umunaniro w'imitsi no gufasha umubiri gukira. Kurambura imitsi, ushobora guteza imbere gutembera kw'amaraso, kwihutisha isohoka ry'imyanda mu mubiri, no kugabanya ububabare bw'imitsi.
2. Kunoza ubworoherane
Kurambura umubiri buri gihe bishobora kongera ubushobozi bw'umubiri wawe bwo koroshya no kongera uburyo ingingo zawe zikora. Ibi ni ingenzi cyane cyane ku bakoresha uburyo bwo kuruhuka kuko kwiruka ubwabyo ari imyitozo isaba imbaraga nyinshi ku ngingo n'imitsi.
3. Guteza imbere gukira
Kurambura umubiri bifasha umubiri gukira vuba nyuma yo gukora imyitozo ngororamubiri. Mu kurambura umubiri, ushobora kuruhuka imitsi ikaze, ukagabanya umunaniro nyuma yo gukora imyitozo ngororamubiri, kandi ukanoza umuvuduko wo gukira kw'umubiri.

Icya kane, uburyo bwo kunanura imitsi ku gikoresho cyo kwirukaho
1. Gukomeza kunanura ibintu mu buryo butajegajega
Gutera imbaraga zidahindagurika ni uburyo bwo kongera ubushobozi bwo koroshya imitsi ukoresheje uburyo bwo gutera imbaraga mu gihe runaka. Mu gihe ukora uburyo bwo gutera imbaraga zidahindagurika ku gikoresho cyo gutemberamo, ushobora gushyiramo ibi bikurikira:
Kurambura amaguru: Shyira umupira wo kuruhuka ku muvuduko muto hanyuma urambure amaguru yawe. Ushobora gukoresha umwanya uhagaze cyangwa wicaye kugira ngo urambure imitsi y'amaguru yawe.
Kurambura ikibuno: Fata ukuboko kw'ikibuga cyo kwirukaho n'amaboko yawe hanyuma uhetamire umubiri wawe ku ruhande rumwe kugira ngo urambure imitsi yawe yo mu kibuno.
Kurambura urutugu: Shyira umupira wo kuruhuka ku muvuduko muto hanyuma ukore imirimo yo kurambura urutugu. Ushobora kurambura imitsi y'urutugu ukoresheje amaboko yawe.
2. Kurambura ibintu mu buryo budasanzwe
Kurambura umubiri hakoreshejwe imbaraga ni uburyo bwo kurambura umubiri butuma ingingo n'imitsi birushaho koroha. Mu gihe ukora danceraling kuri treadmill, ushobora gushyiramo ibi bikurikira:
Gutembera kw'amaguru: Hagarara ku ruhande rw'ikibuga cyo gutemberamo hanyuma utembera amaguru yawe buhoro buhoro, wongere buhoro buhoro urwego rwo gutembera no kugendana ingingo z'ikibuno cyawe.
Guterura amaguru menshi: Shyira umuvuduko wo gutembera ku muvuduko muto kandi ukore imyitozo yo guterura amaguru menshi kugira ngo ukoreshe imitsi y'amaguru.
Kuzunguza ukuboko: amaboko aragonda mu buryo busanzwe, azunguza amaboko buhoro buhoro, azunguza ingingo y'urutugu.
3. Kurambura ibirenge (squat)
Kurambura amaguru ni uburyo bwiza bwo kurambura umubiri wose. Mu gihe ukora squat stretch kuri treadmill, ushobora gufata intambwe zikurikira:
Guhagarara ku maguru: Hagarara ku gikoresho cyo kwirukaho amaguru yawe atandukaniye ku bugari bw'urutugu hanyuma ukore squats kugira ngo woroshye ukuguru kwawe n'imitsi yo hasi y'umugongo.
Gusiganwa ku rukuta: Shyira umuvuduko wo gusiganwa ku rukuta ku muvuduko muto hanyuma usigare ku rukuta kugira ngo wongere imbaraga zo kunanura imitsi.

Eshanu, ingamba zo kwishyushya no kunanura imitsi
1. Igihe cyo kwishyushya
Igihe cyo kwishyushya kigomba guhindurwa bitewe n'imiterere y'umuntu ku giti cye n'ubukana bw'imyitozo ngororamubiri. Muri rusange, igihe cyo kwishyushya kigomba kuba hagati y'iminota 5-10. Ku myitozo ngororamubiri ikomeye, igihe cyo kwishyushya gishobora kongerwa uko bikwiye.
2. Igihe cyo gukomeza
Igihe cyo kunanura imitsi nacyo kigomba guhindurwa bitewe n’imimerere ya buri muntu n’imbaraga z’imyitozo ngororamubiri. Muri rusange, igihe cyo kunanura imitsi kigomba kuba hagati y’iminota 10-15. Ku gihe kirekire cyo gukora imyitozo ngororamubiri, igihe cyo kunanura imitsi gishobora kongerwa uko bikwiye.
3. Amategeko ngenderwaho mu ngendo
Byaba ari ukwishyushya cyangwa kwinanura, gahunda ni ingenzi cyane. Gukora ingendo zidakurikije amategeko ntibituma umuntu agera ku ngaruka zifuzwa gusa, ahubwo bishobora no kongera ibyago byo gukomereka. Kubwibyo, mu gihe urimo kwinanura no kwinanura, ugomba kugenzura ko ingendo zisanzwe kandi ukirinda imbaraga nyinshi cyangwa kwinanura bitunguranye.
4. Hindura ibyihariye
Imiterere n'imikorere y'imyitozo ngororamubiri ya buri wese biratandukanye, bityo uburyo bwo kwishyushya no kunanura imitsi nabwo bugomba guhindurwa bitewe n'imimerere ya buri muntu. Ku batangira, imbaraga n'igihe cyo kwishyushya no kunanura imitsi bishobora kugabanuka uko bikwiye; Ku basiganwa b'inararibonye, ​​imbaraga n'igihe cyo kwishyushya no kunanura imitsi bishobora kongerwa uko bikwiye.

Incamake ya Vi.
Gushyushya no kunanura amaguru mu buryo bwa siyansiikibuga cyo kwirukahoNtabwo bigabanya gusa imvune za siporo no kunoza ingaruka z'imyitozo ngororamubiri, ahubwo binafasha umubiri gukira vuba. Binyuze mu buryo bwo kwishyushya no kunanura imitsi, abakoresha bashobora kubona ubunararibonye bwiza bwo gukora siporo kuri tennis. Ku baguzi mpuzamahanga bagurisha ibintu byinshi, gusobanukirwa ubu buryo ntibishobora kongera agaciro k'ibicuruzwa gusa, ahubwo binaha abakiriya ubuyobozi burambuye ku mikoreshereze.
Iyi ni inyoboranyigisho yuzuye yo kwishyushya no kunanura imitsi ku igare ryo kwiruka. Twizere ko iyi nkuru izagufasha gusobanukirwa neza ibigezweho n'amabwiriza muri uru rwego. Niba ufite ibindi bibazo cyangwa ukeneye amakuru arambuye, twandikire.