Kugabanya ibiro birashobora kuba urugendo rutoroshye, ariko hamwe nibikoresho byiza no kwiyemeza, birashoboka rwose.Inziranigikoresho cyiza gishobora kugufasha kugabanya ibiro.Ntabwo ibi bikoresho byimyitozo bizashimangira sisitemu yumutima nimiyoboro yimitsi, bizanagufasha gutwika karori neza.Muri iyi blog, tuzaganira ku buryo bwo kugabanya ibiro neza dushyiramo imyitozo yo gukandagira muri gahunda yawe yo kwinezeza.
1. Tangira ususurutse:
Mbere yo gusimbuka kuri podiyumu, ni ngombwa gushyushya imitsi neza.Fata iminota mike ukora ibikorwa byindege byoroheje, nko kugenda cyangwa kurambura.Ibi bizategura umubiri wawe ibikorwa byinshi bizaza, bigabanye ibyago byo gukomeretsa.
2. Hindura umuvuduko wawe:
Kuvanga umuvuduko mugihe cyimyitozo ngororamubiri birashobora gutuma habaho ibisubizo byiza mugutakaza ibiro.Shyiramo intera iri hasi, iringaniye kandi yihuta cyane mubikorwa byawe byo gukora.Tangira urugendo rususurutse cyangwa kwiruka hanyuma wongere umuvuduko wawe.Noneho, hinduranya ibihe byinshi byo kuruhuka hamwe nibihe byo gukira.Ubu buryo buzwi nkimyitozo ngororamubiri yo hagati (HIIT), kandi bizwiho kongera metabolism no gutwika karori nyuma yimyitozo yawe irangiye.
3. Ongera ahahanamye:
Ongeraho impengamiro kumyitozo yawe yo gukandagira nuburyo bwiza cyane bwo guhangana nitsinda ryimitsi myinshi no kongera kalori yawe.Ongeraho impengamiro kandi bigereranya kugenda hejuru cyangwa kwiruka, guha umubiri wawe imyitozo ikomeye.Buhoro buhoro wongere impengamiro uko urwego rwimyitwarire yawe ruzamuka.
4. Koresha gahunda y'intera:
Inzira nyinshi zigezweho ziza hamwe nuburyo butandukanye bwateguwe mbere yintera.Izi porogaramu zihita zihindura umuvuduko no guhinduranya igenamigambi, bikiza ibibazo byo kubihindura intoki.Izi gahunda zintera zorohereza kwinjiza imbaraga zitandukanye mumyitozo yawe mugihe ukomeje guhuzagurika.
5. Kurikirana umutima wawe:
Kugirango umenye neza ko ukora imyitozo ngororamubiri ikwiye kugirango ugabanye ibiro, nibyiza gukurikirana umuvuduko wumutima wawe.Koresha sensor yumutima kuri podiyumu yawe cyangwa wambare ikurikirana ryimyitozo ngororangingo cyangwa igituza.Muri rusange, gerageza kugumisha umutima wawe muri 50-75% yumutima wawe ntarengwa mugihe cyo kwitoza.
6. Shyiramo imyitozo yimbaraga:
Mugihe imyitozo ya treadmill ifite akamaro kanini mugutakaza ibiro, ntukibagirwe akamaro ko gutoza imbaraga.Guhuza imyitozo yo gukandagira hamwe namahugurwa yingufu zisanzwe birashobora gufasha kubaka imitsi.Kwiyongera kwimitsi ifasha kwihutisha metabolisme, bikagufasha gutwika karori nyinshi no kuruhuka.
7. Shikama:
Urufunguzo rwo kugabanya ibiro neza ni ugukomeza.Intego byibuze iminota 150 yibikorwa byindege iringaniye cyangwa iminota 75 yibikorwa-byimbaraga buri cyumweru.Mugushyiramo imyitozo ya treadmill hamwe nindi myitozo mubikorwa byawe, urashobora kugera kubisubizo bigabanya ibiro mugihe runaka.
mu gusoza:
Gukoresha inzira nkigice cyurugendo rwo kugabanya ibiro ni amahitamo meza kandi meza.Wibuke guhora ushyira imbere umutekano kandi ubaze inama zinzobere mu buvuzi cyangwa umutoza w’imyitozo ngororamubiri mbere yo kwishora muri gahunda iyo ari yo yose y'imyitozo ngororamubiri.Mugushyiramo imyitozo yintera, ukoresheje impengamiro, kugenzura umuvuduko wumutima wawe, no kuba udahwema, urashobora kubona byinshi mumyitozo yawe yo gukandagira hanyuma ugasuka ayo ma pound yinyongera wiyemeje no kwihangana.Kenyera rero inkweto zawe, wizere kuri podiyumu, kandi witegure kugera ku ntego zawe zo kwinezeza!
Igihe cyoherejwe: Nyakanga-13-2023