Niba ugerageza kugera ku ntego zawe zo kwinezeza, ukoresheje inzira ya karidio ni amahitamo meza.Ariko, ugomba kwitondera ikintu kimwe cyingenzi: ahahanamye.Igenamigambi rigufasha kongera uburebure bwumurongo, ibyo nabyo bigahindura urwego rwimyitozo ngororamubiri ushobora kugeraho.Muri iyi nyandiko ya blog, tuzasesengura icyerekezo kuri podiyumu icyo aricyo, uko ikora, nimpamvu ari ngombwa mumyitozo yawe.
Ni ubuhe buryo bwo gukandagira?
Impengamiro kuri podiyumu yerekana uburyo inzira ihanamye.Ubusanzwe umusozi ugaragazwa nkijanisha, hamwe 0% byerekana inzira iringaniye hamwe nijanisha ryinshi ryerekana kwiyongera.Kurugero, umusozi wa 5 ku ijana bivuze ko inzira ihanamye kuri dogere eshanu.
Nigute impengamiro ikora kuri podiyumu?
Mugihe wongeyeho impengamiro kuri podiyumu, amaguru yawe asabwa gukora cyane kugirango aguteze imbere.By'umwihariko, iraguhatira gukoresha imitsi myinshi yamaguru, harimo glute, quad, na hamstrings.Iyi myitozo yinyongera irashobora gufasha kongera kalori muri rusange no kunoza ubuzima bwumutima.
Kuki guhitamo ari ngombwa mumyitozo yawe?
Kwinjiza impengamiro mumyitozo ngororamubiri birashobora kugufasha kunoza gahunda zawe no gutanga uburambe bugoye.Uku kwiyongera kwimyitozo ngororamubiri kurashobora kuganisha ku nyungu nini z'umubiri, nko kwihangana neza no gutwika karori.Na none, niba urimo kwitoza ibirori runaka, nkirushanwa ryimisozi, kongeramo umurongo bifasha kwigana neza ibihe uzahura nabyo.
Ni ngombwa kandi kumenya ko kwiruka / kugenda kumurongo bifasha kugabanya ingaruka ku ngingo zawe.Kubera ko umusozi uhatira ibirenge byawe gukubita hasi muburyo busanzwe, nta mbaraga nke ku ngingo zawe hamwe na buri ntambwe uteye.Ibi ni ingirakamaro cyane cyane kubantu bafite ububabare bufatanye cyangwa bakira imvune.
None, ni bangahe ukwiye gukoresha kuri podiyumu yawe?Igisubizo giterwa nurwego rwimyitwarire nintego.Niba uri shyashya gukora siporo cyangwa gutangira gusa kuri podiyumu, urashobora gutangirana numurongo wo hasi (hafi 2-3%).Mugihe urushijeho kuba mwiza kandi urwego rwimyitwarire yawe rukiyongera, urashobora kongera buhoro buhoro ijanisha.
Na none, ubwoko bwimyitozo ngororamubiri ukora burashobora kugira ingaruka kumahitamo yawe.Niba ushaka imyitozo ikomeye yumutima, urashobora gushaka intego yo hejuru (hafi 5-10%).Kurundi ruhande, niba ushaka kubaka kwihangana, urashobora guhitamo kugabanuka (hafi 2-4%).
Mu gusoza, kumenya icyerekezo cya podiyumu yawe nikintu cyingenzi cyo kugera kuntego zawe.Kwinjizamo impengamiro birashobora kugufasha kongera imyitozo, kugabanya ingaruka zifatika, no kuzamura ubuzima bwiza muri rusange.Urashobora kubona byinshi mumyitozo yawe yo gukandagira mukongera buhoro buhoro ijanisha ryikigereranyo no kuyihindura ukurikije urwego rwimyitwarire hamwe nintego zimyitozo.
Igihe cyo kohereza: Jun-07-2023