Imyitozo ngororamubiri myiza ya Treadmill ku batangira

Kugira gahunda yo gukora siporo ya Cardio ni ingenzi muri gahunda iyo ari yo yose yo gukora siporo. 

Kugira ubuzima bwiza bw'umutima n'imitsi bigabanya ibyago byo kurwara indwara z'umutima, bigabanya ibyago byo kurwara diyabete kugeza kuri 50%, ndetse bikanatuma umuntu asinzira neza nijoro.

Bikora kandi ku buryo umubiri wose ukomeza kugira ubuzima bwiza kuva ku babyeyi bashya kugeza ku bayobozi b'akazi bakora amasaha menshi ku meza. Imyitozo ngororamubiri ihoraho inagabanya imihangayiko, yongera imbaraga, kandi ikazamura imibereho myiza y'abantu muri rusange.

Ariko turabyumva ko gahunda yawe igenda ku kigero cya kilometero miliyoni ku isaha - kandi ingamba zawe zo gukora siporo ntizihora zijyanye n'uwo muvuduko. Abantu bagera kuri 50% batangira gahunda yo gukora siporo bahagarika mu mezi 6, kandi abantu bakuru bari munsi ya 25% muri Amerika ni bo bujuje ibisabwa kugira ngo bakore siporo buri cyumweru.

Uku gutakaza imbaraga akenshi biterwa n'impamvu nke z'ingenzi:

• Ukora imyitozo ngororamubiri kare cyane, ntutangire gukora imyitozo ngororamubiri ku batangira
• Imyitozo ngororamubiri yawe ntabwo yoroshye
• Urarambirwa imyitozo ngororamubiri idasanzwe
• Uba wibanda ku gice kimwe gusa cy'imyitozo ngororamubiri ariko ntubone umusaruro

Hari igihe ubuzima ubwabwo bubangamira. Ariko iyo wubatse gahunda ikubereye, uba ufite akamenyero gashobora kwihanganira gahunda yawe ihugiye.

Imyitozo ngororamubiri y'abatangira gukora imashini zo guterura

Igikoresho cyo kwiruka mu rugo ni igikoresho cyiza cyane ku batangira kugira ngo bagere ku ntego zabo zo gukora siporo kuko:

• Utwuma two gutekaho ibinyabiziga birakwiriye imyitozo ngororamubiri y'abatangira
• Ushobora gukora imyitozo ngororamubiri uri mu cyumba cyawe cyo kubamo, haba ku manywa cyangwa nijoro, haba mu mvura cyangwa izuba
• Imyitozo ngororamubiri yo guterura irahuzwa n'uburyo ikorwa, bityo ushobora kuvanga no guhuza imyitozo ngororamubiri y'abatangira no kongera ingorane uko ugenda utera imbere.
• Ntabwo ari uburyo bwo kwihuta mu ntambwe zawe za buri munsi gusa, ahubwo bushobora no gutanga inyungu ku mubiri wose.

Ubu bwoko butatu bw'imyitozo ngororamubiri yo mu rugo buzagufasha gutangira intego zawe zo gukora siporo mu rugo. Bukwiriye urwego urwo arirwo rwose, bushobora kongerwa igihe utangiye kubona umusaruro, kandi bushobora gukoreshwa mu buryo butandukanye kugira ngo bugufashe gukomeza kugira ishyaka - nubwo waba udakunda kwiruka.

Imyitozo ngororamubiri myiza yo kugabanya ibiro

Ntabwo ukeneye gukora imyitozo ngororamubiri kugeza unaniwe cyane — mu by’ukuri, iyo bigeze ku myitozo ngororamubiri myiza yo kugabanya ibiro, ukeneye kimwe cya kabiri cy’iyo myitozo gusa.

Impuguke zivuga ko tubona inyungu nziza zo kugabanya ibiro bitewe n'umuvuduko w'umutima wacu. Iki "gice cyo gutwika ibinure" ni 50 kugeza kuri 70% by'umuvuduko ntarengwa w'umutima wawe. Ku bantu benshi, ibi bivuze ko guhumeka kwawe kwihuta ariko uracyashobora kuganira.

Gabanisha ibiro kuri tennis yawe ukoresheje izi ntambwe zoroshye:

• Gira gahunda ihoraho: imyitozo ngororamubiri yo kugenda n'amaguru buri munsi yongera karori nyinshi kurusha iyo wiruka rimwe cyangwa kabiri mu cyumweru.
• Tangira n'iminota 20 ku munsi: Umuvuduko ushyiraho uzaterwa nawe — hamwe n'ingamba zo gukora imyitozo ngororamubiri nke, ugomba kuba ushobora guhumeka unyuze mu mazuru yawe mu gihe ukora imyitozo ngororamubiri.
• Kongera imbaraga: kora urugendo rw'iminota 60 kandi wongere umuvuduko kugira ngo umutima wawe ukomeze gutera mu gace gatwika ibinure.

Uko imyitozo ngororamubiri yawe irushaho kuba myiza, niko imyitozo yawe ikwiye kugorana kurushaho. Iyo wongereye imbaraga, wirinda kugera ku ntambwe ishimishije mu iterambere ryawe.

Ongera imyitozo ngororamubiri yawe ikoresheje imbaraga nke wongeramo ibikoresho byoroshye mu ngendo zawe, nka:

• Ikoti riremereye rishobora kugufasha gutwika karori zigera kuri 12% by'inyongera
• Umupira w'umuti cyangwa ibiremereye by'akaguru
• Imikandara yo kurwanya indwara yo mu gice cyo hejuru cy'umubiri (resistance bands)

Imyitozo ngororamubiri ya HIIT Treadmill nziza ku batangira

Twese twakwishimira kumara igihe kinini mu ntego zacu zo gukora siporo, ariko akenshi, gahunda zacu ntiziba zidushyigikiye. Imyitozo ngororamubiri yo mu gihe cyo gukora siporo (HIIT) irushaho kugira ingaruka nziza ku myitozo ngororamubiri yawe, igatwika karori nyinshi mu gihe gito.

DAPOW Bwana Bao Yu                       Terefone: +8618679903133                         Email : baoyu@ynnpoosports.com