"Igihe cyiza: Nkwiye kugenda n'uruganda rukora imigati kugira ngo ngire ubuzima bwiza?"

Kugenda n'amaguru kuri tennisni uburyo bwiza bwo gushyira imyitozo ngororamubiri mu bikorwa byacu bya buri munsi no gutuma dukomeza gukora cyane uko ikirere cyaba kiri kose hanze. Ariko, niba uri mushya mu gusiganwa ku maguru cyangwa ukibaza igihe ugomba kugenda n'amaguru kugira ngo wongere inyungu zawe mu myitozo ngororamubiri, uri ahantu heza. Muri iyi blog, turasuzuma igihe cyiza cyo kugenda ku maguru, tukareba ibintu bitandukanye bizagufasha kugera ku ntego zawe zo gukora siporo neza. Reka turebere hamwe!

Ibintu byo kuzirikana:

1. Urwego rw'imyitozo ngororamubiri: Ikintu cya mbere ugomba gusuzuma ni urwego rw'imyitozo ngororamubiri ufite ubu. Niba uri umutangizi cyangwa utangiye gukora imyitozo ngororamubiri, ni byiza gutangira ugenda n'amaguru magufi. Tangira ukoresheje iminota 10 kugeza kuri 15 hanyuma ukomeze buhoro buhoro uko imbaraga zawe n'ubushobozi bwawe bigenda birushaho kwiyongera.

2. Intego z'ubuzima: Intego zawe z'ubuzima nazo zigira uruhare runini mu kugena igihe cyo kugenda kwawe mu igare ryo kuruhuka. Niba intego yawe ari ukugabanya ibiro, ingendo ndende zishobora gukenerwa, akenshi iminota 45 kugeza ku isaha. Ku rundi ruhande, niba wibanda ku kubungabunga ubuzima bwawe muri rusange n'imibereho myiza, urugendo rw'iminota 30 rurahagije.

3. Igihe umara: Tekereza igihe ushobora kugenera gutembera mu maguru. Nubwo kugenda ndende bifite akamaro kabyo, ni ngombwa gushaka igihe gihuye na gahunda yawe kandi kirambye mu gihe kirekire. Wibuke ko guhora ugororotse ari ingenzi.

4. Ubukana: Ubukana bwo kugenda ku igare ryo gutemberamo ni ingenzi cyane. Gerageza kongera umuvuduko w'umutima wawe ku buryo wumva uhumeka gato ariko ukabasha kuganira. Ibi bishobora kugerwaho wongera umuvuduko wawe cyangwa wongera igihe cyo kumanuka mu gihe ugenda, ibyo bikaba byongera ubushyuhe bwa karori n'inyungu rusange z'umutima n'amaraso.

Shaka ahantu heza:

Noneho ko tumaze kuganira ku bintu byo gusuzuma, reka turebe aho wakwitoza neza gutembera mu maguru. Ku nshuro ya mbere, tangira ugenda ku muvuduko uringaniye mu gihe cy'iminota 10 kugeza kuri 15, ugamije kubikora gatatu kugeza kuri kane mu cyumweru. Ongera buhoro buhoro igihe kugeza ku minota 20, hanyuma iminota 30 uko ugenda wongera imbaraga n'ihumure.

Ku bantu bagenda n'amaguru hagati, kugenda n'amaguru iminota 30 kugeza kuri 45 inshuro eshatu kugeza kuri eshanu mu cyumweru bishobora gufasha. Shyiramo imyitozo yo hagati y'igihe ukongeramo umuvuduko mugufi cyangwa kuzamuka kugira ngo wihutishe kandi unoze imikorere yawe.

Abantu bakuze bashobora gukora imyitozo ngororamubiri kuva ku minota 45 kugeza ku isaha imwe inshuro eshanu mu cyumweru kugira ngo bakomeze kugira ubuzima bwiza kandi bagere ku ntego zo kugabanya ibiro cyangwa kwihangana mu buryo bwo gukora aerobic. Gerageza gushyiramo igihe n'imyitozo ngororamubiri kugira ngo wongere imbaraga.

Wibuke ko aya ari amabwiriza rusange kandi ni ngombwa kumva umubiri wawe. Niba ugize umunaniro cyangwa ikibazo icyo ari cyo cyose, menya neza ko wahinduye uko ubyifuza kandi ugisha inama umuganga mu gihe bibaye ngombwa.

mu gusoza:

Ku bijyanye n'igihe ugomba kumara ugenda ku igare ry'imitsi, hari ibintu byinshi ugomba gusuzuma, harimo urwego rw'imyitozo ngororamubiri yawe, intego z'ubuzima, igihe umara n'imbaraga. Ku batangira, ni byiza gutangirana n'imyitozo ngufi hanyuma ukongera buhoro buhoro igihe, mu gihe abagenda n'amaguru bakomeye bashobora guhitamo kugenda n'amaguru maremare kugira ngo bagere ku ntego runaka. Ikintu cy'ingenzi ni uguhorana no gushaka igihe gihuye n'ubuzima bwawe, ukizera gahunda irambye y'imyitozo ngororamubiri yongera ubuzima bwawe muri rusange n'imibereho myiza. Rero, jya ku igare ry'imitsi, shaka igihe cyawe cyiza, kandi wishimire urugendo rwawe rugana ku buzima bwiza!