Kuki abantu bahitamo kwiruka iyo batakaza ibinure?
Ugereranyije n'uburyo bwinshi bwo gukora imyitozo ngororamubiri, abantu benshi bashyira imbere kwiruka kugira ngo bagabanye ibinure. Kuki ari uko bimeze? Hari impamvu ebyiri.
Ubwa mbere, ikintu cya mbere ni ukureba mu buryo bwa siyansi, ni ukuvuga umuvuduko w'umutima utwika ibinure, ushobora kubara umuvuduko w'umutima wabo utwika ibinure ukoresheje formula yo kubara:
Igipimo cy'umutima gitwika ibinure = (imyaka 220) *60%~70%
Mu mikino itandukanye, mu by’ukuri, kwiruka ni imyitozo yoroshye yo kugenzura umuvuduko w’umutima, binyuze mu guhindura uburyo umutima uhumeka, guhindura uburyo utera, hanyuma ukagerageza kwegera umuvuduko w’umutima utwika ibinure, kandi kwiruka nabyo ni imyitozo ngororamubiri ihoraho, bityo dufata kwiruka nk'amahitamo meza yo gutwika ibinure. Byongeye kandi, ibice by’imyitozo ngororamubiri bihuzwa no kwiruka ni byinshi cyane, bishobora gutuma imitsi y’umubiri wose itera imbere kurusha ubundi bwoko bw’imyitozo ngororamubiri, kandi bishobora kunoza imikorere y’umutima n’ibihaha byacu.
Icya kabiri, ingingo ya kabiri mu by’ukuri ni uko mu buzima, kwiruka bisaba ibikoresho bike cyane, ni ukuvuga ko ibisabwa ari bike cyane, kandi bishobora kugumaho igihe kirekire.
Bityo rero, haba mu rwego rwo kugabanya ibinure mu buryo bwa siyansi cyangwa mu rwego rw'ubuzima, kwiruka ni siporo isabwa cyane, idatuma umuntu abira ibyuya gusa, ahubwo inatuma umubiri we urushaho kugira ubuzima bwiza.
Icya gatatu, kuki duha agaciroikibuga cyo kwirukahokuzamuka mu gushaka kugabanya ibinure neza?
Ibi biterwa nuko ugereranije n'amapine asanzwe yo gutemberamo, amapine yo gutemberamo afasha mu kugorora imitsi afite ibyiza byayo byihariye. Urugero, kwiruka kuzamuka umusozi bisaba imbaraga nyinshi z'umutima n'ibihaha kurusha kwiruka mu buryo burambuye, mu gihe byongera imbaraga n'uburemere bw'imyitozo ngororamubiri, ingaruka z'imyitozo ngororamubiri zizaba nziza kurushaho, ni ukuvuga ko zishobora kongera imikorere y'umutima n'ibihaha no kongera ikoreshwa rya karori.
Muri icyo gihe, kwiruka kuzamuka mu maguru bizagabanya ingaruka z'ingingo, kuko ugereranije no kwiruka mu buryo butambitse, uburyo bwo kumanuka mu gihe cyo kuzamuka buzaba bworoshye gato, ibi bikaba bishobora kugabanya ingaruka ku ngingo y'ivi ku rugero runaka.
Muri ubu buryo, imyitozo yose igomba guhora ihindura hagati y’imbaraga n’umuvuduko, kugira ngo yongere uburinganire n’imikoranire y’umubiri. Ariko nanone, ugereranije n’isiganwa rimwe ritambitse, ishobora kongera imbogamizi.
Muri rusange rero, jyewe ubwanjye ndagusaba gushyira imbere icyuma gitera imbaraga zo gutunganya imiterere y'umuhanda, kugira ngo ubashe gushyiraho imiterere y'umuhanda 0, ariko kandi ushyireho imiterere itandukanye, ishobora guhaza neza ibyo ukeneye bitandukanye.
Icya kane, ni ibihe bibazo ukunze kugira iyo uhisemo icyuma cyo guteremberamo (treadmill)?
Kubera ko wahisemo icyuma cyo gutemberamo (treadmill), ni ngombwa kureba ibice byose by’ibipimo, ariko hari n’inshuti zimwe na zimwe zambwiye impungenge zazo, hanyuma zikagusangiza kugira ngo urebe niba nawe ufite izo mpungenge.
1. Urusaku rwinshi
Hari amamashini menshi yo gutereta ku isoko afite ikibazo cy'urusaku rwinshi, muri rusange, mu by'ukuri, ijwi risanzwe ryo kwiruka ubwaryo ntabwo ari rinini, kandi inkomoko y'urusaku rwinshi ni uko chassis ya treadmill idahagaze neza bihagije, kandi urusaku ruterwa na moteri ya treadmill ni runini, ndetse rukagira ingaruka mbi ku gice cyo hejuru no hasi.
Urugero, umuvuduko wanjye wa mbere wo gutemberamo wararetse kubera urusaku rwinshi, kandi ingaruka zidasanzwe zo gukubita buri gihe iyo niruka, nubwo nambara ecouteur, zigira ingaruka ku muryango wanjye n'abaturanyi, kandi zishobora kuba gusa zidakora kandi zigurishwa.
Mbere yo kugura treadmill, ugomba gusobanukirwa niba ingaruka zayo zidasobanutse ari nziza, niba ari moteri idakoresha uburoso idasobanutse, kandi ukareba niba ifite imiterere idasobanutse ijyana n'amajwi, hanyuma ugahitamo burundu.
2. Gutigita biragaragara cyane
Iki kibazo mu by’ukuri gifitanye isano n’urusaku rwavuzwe haruguru, kuko tuba duhagaze neza iyo twiruka ku gisenge, ariko niba ibikoresho bya treadmill bitari byiza cyangwa nta ikoranabuhanga rijyanye nabyo rihari ryo kugabanya umuvuduko, bizazamuka binamanuka, kandi guhindagura biragaragara cyane.
Muri ubu buryo, haba kuri treadmill ubwabyo, cyangwa ku ngaruka z'imyitozo ngororamubiri ndetse no ku mibiri yacu bigira ingaruka runaka. Urugero, gutigita gukomeye guhoraho bizashyira igitutu kinini ku bice bitandukanye by'iyi treadmill, bizatuma ubuzima bugabanuka ndetse no guhindura imiterere y'iyi treadmill mu gihe kirekire. Icya kabiri, niba uburebure bw'ingufu ari bunini cyane, bizagira ingaruka ku muvuduko wacu wo kwiruka, bigabanye ubushobozi bwo kwiruka, kandi biragoye kugenzura neza ubukana bw'ingendo, ndetse binakongera ibyago byo gukomereka kw'ingingo no kunanuka kw'imitsi.
Kubwibyo, iyo tugura, tugomba guhitamo treadmill ifite ubushobozi bwo gutigita buto, byaba byiza treadmill ifite ikoranabuhanga ry'umukara rikozwe mu buryo bwa cushion. Nta bimenyetso byihariye byo kuvugaho. Ariko, dushobora gupima ubushobozi bwo gutigita bwa treadmill dukoresheje vitometer, uko ubushobozi bwa treadmill burushaho kuba buto, uko ibikoresho byayo bikomera, niko imiterere y'imbere irushaho gukomera.
3, urwego rwo guhindura umuvuduko/ubuso ni ruto, igisenge gito
Mbere yo gutangira kwamamaza iyi nkuru y'isuzuma, nakoze ubushakashatsi bugufi, kandi abantu benshi barimo baseka ku bijyanye no guhindura umuvuduko w'imodoka zabo, aho umuvuduko ushobora guhindurwa ni muto cyane, ikiruta byose, inyinshi mu mashini zo mu rugo ntizishyigikira guhindura imiterekero, kandi ntizishyigikira guhindura amashanyarazi, ahubwo zishyigikira gusa guhindura intoki.
Nyuma yo kumva urwenya, ndakugira inama yo kugerageza kudatangirana n'iyi siporo isanzwe, kuko ingaruka zayo n'uburambe bwayo bigomba kuba bibi cyane. Birumvikana ko hari abantu bashobora kumva ko ari abashya kandi badakeneye iyo mirimo, ariko mu by'ukuri, umuvuduko ukwiye n'uburyo bwo kumanuka bishobora gutuma umuntu agira ubuzima bwiza.
Urugero, igihe najyaga mu isomo ryihariye rya siporo mbere, umutoza yamfashaga guhindura umuvuduko n'ubuso bw'umuvuduko ku gipimo gikwiye, kugira ngo mbashe gutwika ibinure neza mu myitozo isanzwe ya aerobic. Rero iyo uguze treadmill, ugomba kwibuka kureba uko ingana, niba ishyigikira uburyo bwo guhindura ubuso bw'umuvuduko n'ibindi.
4. Uburambe mu gukoresha porogaramu
Amaherezo, ubunararibonye bwa APP, uburyo bwinshi busanzwe bwo gusiganwa ku maguru ntibushyigikira guhuza APP, ntibushobora kubika amakuru ya siporo, bushobora kwandika impinduka mu gihe kirekire, bugakurikirana ingaruka za siporo yabo, ku buryo ubunararibonye buzagabanuka cyane. Byongeye kandi, nubwo uburyo bumwe bwo gusiganwa ku maguru bwaba bushyigikira guhuza APP, ariko ikaba yarahawe undi muntu, ntabwo bworoshye kuyikoresha, inzira iracyari nke cyane, kandi ubunararibonye ntabwo ari bwiza.
Byongeye kandi, ubu abantu bose barimo kuvuga imikino ishimishije, ariko se koko twakwishimira imikino ishimishije gute? Ndatekereza ko bigomba kuba ari uguhuza akazi no kuruhuka, urugero, ubusanzwe kugenda intambwe 10.000 biragoye cyane, ariko iyo inshuti zirya kandi zinywa, kuganira mu gihe zizamuka, kumva ko igihe kigenda vuba, mu by'ukuri, hari imbaraga runaka zikwirakwira.
Kubwibyo, iyo twirutse mu buryo butari bwo kuri tennis, biragoye kubyitondera, rimwe na rimwe twumva ko igihe cyo kureba ikinamico ari cyo cyihuse cyane, ariko uburyo bwo guhuza siporo n'imyidagaduro, bishobora gukenera kunoza imikorere ya tennis. Urugero, amwe mu ma tennis ashobora guhuza imikino cyangwa amasiganwa mu gihe cy'imyitozo ngororamubiri, kugira ngo abashe gukangura uburyo bwo kugenda.
Igihe cyo kohereza: Ugushyingo-07-2024