Niba ugerageza kugera ku ntego zawe zo gukora siporo, gukoresha treadmill mu gutera umutima ni amahitamo meza. Ariko, ugomba kwita ku kintu kimwe cy'ingenzi: umusozi. Imiterere yo kumanuka igufasha kongera uburebure bw'inzira, ibi bikaba bihindura urwego rw'imbaraga z'imyitozo ngororamubiri ushobora kugeraho. Muri iyi nyandiko ya blog, turasuzuma icyo kumanuka kuri treadmill ari cyo, uko bikora, n'impamvu ari ingenzi ku myitozo ngororamubiri yawe.
Uburyo bwo kugendera ku maguru ni ubuhe?
Kumanuka ku igare ryo kugenderaho bivuga uburyo inzira wirukamo ihanamye. Ubusanzwe uburebure bugaragazwa nk'ijanisha, aho 0% bigaragaza inzira igororotse naho ijanisha ryinshi rikaba rigaragaza uburebure bwiyongera. Urugero, uburebure bwa 5% bivuze ko inzira imanukaho dogere eshanu.
Ni gute icyuma gitera hejuru gikora kuri treadmill?
Uko wongera ibirenge byawe ku murongo wo gutemberaho, amaguru yawe aba asabwa gukora cyane kugira ngo agutere imbere. By’umwihariko, biguhatira gukoresha imitsi myinshi y’amaguru yawe, harimo imitsi yo mu nda, imitsi yo mu nda, n’imitsi yo mu kaguru. Iyi myitozo y’inyongera ishobora gufasha kongera gutwika karori muri rusange no kunoza ubuzima bwiza bw’umutima n’imitsi.
Kuki kugendera ku murongo ari ingenzi mu myitozo ngororamubiri yawe?
Gushyiramo ubwitonzi mu myitozo ngororamubiri yo gutemberamo bishobora kugufasha kunoza gahunda yawe no gutanga uburambe bugoye. Iyi myitozo ngororamubiri yongerewe ishobora gutuma ugira inyungu nyinshi mu mubiri, nko kongera kwihangana no gutwika karori. Nanone, niba urimo kwitoza igikorwa runaka, nko gusiganwa mu misozi, kongeramo ubwitonzi bifasha kwigana neza imimerere uzahura na yo.
Ni ngombwa kandi kumenya ko kwiruka/gutembera uhagaze ku ruhande rugufi bifasha kugabanya ingaruka ku ngingo zawe. Kubera ko ibirenge byawe bitera imbaraga hasi mu buryo busanzwe, nta mbaraga nyinshi ku ngingo zawe uko utera intambwe. Ibi ni ingirakamaro cyane cyane ku bantu bafite ububabare bw'ingingo cyangwa barimo gukira imvune.
None se, ni ingano zingana iki wakoresha kuri tennis yawe? Igisubizo giterwa n'urwego rw'imyitozo ngororamubiri n'intego zawe. Niba uri mushya mu gukora siporo cyangwa utangiye gutennis, ushobora gutangira ugenda utera hasi (hafi 2-3%). Uko ugenda urushaho kumererwa neza kandi urugero rw'imyitozo ngororamubiri rukiyongera, ushobora kongera buhoro buhoro igipimo cy'imyitozo ngororamubiri.
Nanone, ubwoko bw'imyitozo ngororamubiri ukora bushobora kugira ingaruka ku mahitamo yawe yo kugorama. Niba ushaka imyitozo ngororamubiri ikomeye cyane, ushobora gushaka kugorama cyane (hafi 5-10%). Ku rundi ruhande, niba ushaka kongera imbaraga mu kwihangana, ushobora guhitamo kugorama hasi (hafi 2-4%).
Muri make, kumenya uburyo bwo kugorora imitsi yawe ni ingenzi mu kugera ku ntego zawe zo gukora siporo. Gushyiramo uburyo bwo kugorora imitsi bishobora gufasha kongera imbaraga mu myitozo ngororamubiri, kugabanya ingaruka z'ingingo, no kunoza ubuzima bwiza muri rusange. Ushobora kungukirwa cyane n'imyitozo ngororamubiri yawe yo kugorora imitsi buhoro buhoro wongera igipimo cy'uburyo bwo kugorora imitsi hanyuma ukayihindura ukurikije urwego rw'ubuzima bwawe n'intego zawe zo gukora siporo.
Igihe cyo kohereza: Kamena-07-2023