Imiterere y'uburyo bwo kwiruka ni iyo umuntu yiyumvamo
Nibura ubu ni uburyo abantu basanzwe bumva imiterere yo kwiruka. Kugira ngo bagere ku ngendo nziza, abakinnyi bo koga bagomba gukora imyitozo yo gusiganwa ku maguru, abakinnyi bashya ba tennis bagomba kumara amasaha menshi bakora imyitozo yo gusiganwa ku maguru no gusiganwa ku maguru, abakinnyi ba golf bagomba guhora bihatira guhindura uburyo bwabo bwo gukora, ariko abasiganwa akenshi bakeneye kwiruka gusa. Muri rusange bizera ko kwiruka ari siporo y'ibanze kandi idasaba amabwiriza.
Ariko abiruka bakunda kwiruka nk'uko bahumeka, badatekereje, badateganya cyangwa ngo bakore imyitozo yo kugenda neza cyane. Dukurikije uko abantu babibona, buri mwiruka akoresha uburyo bwo kwiruka mu gihe cy'imyitozo, kandi uburyo bwo kugenda bukorwa muri ubu buryo bukubiyemo imikorere y'imiterere yihariye y'umubiri w'umwiruka n'imitsi ye. Uburyo bwo kwigana abandi biruka cyangwa, mu by'ukuri, kwiga uburyo bwo kwiruka mu bitoza cyangwa mu bitabo bifatwa nk'imyitwarire iteje akaga kuko ishobora kudahura n'imikorere y'umuntu ndetse ikaba yanamutera imvune ku mubiri.
Iki gitekerezo gikunzwe cyane mu by’ukuri ntigisobanutse kandi cyarahinduwe n’ukuri. N’ubundi kandi, kwiruka bigizwe no gusubiramo ingendo, kandi abiruka bose basubiramo ingendo imwe. Iyo umuvuduko wo kwiruka wiyongereye, hafi ya bose biruka bongera imbaraga zo guhindagurika kw’ivi mu gihe cyo kuzunguruka no gukurura amaguru (guzunguruka ukuguru kumwe imbere uhereye hasi hanyuma ugasubira inyuma mbere yo gukora ku butaka). Abiruka benshi bagabanya imbaraga zo guhindagurika kw’ingingo z’amavi yabo mu gihe cyo kuzunguruka amaguru iyo birukaga bamanuka umusozi kandi bakawongera iyo bazamuka umusozi vuba. Mu gihe cyo kuzunguruka amaguru, abiruka bose bashyiraho imitsi y’umugozi wa levator kugira ngo bagenzure intambwe y’amaguru yabo. Iyo umwirukanyi agiye imbere, inzira buri kirenge gisiga hasi no mu kirere iba ifite ishusho ya "icyatsi kibisi", kandi iyi nzira yitwa "inzira y'ikirenge" cyangwa inzira y'ikirenge n'ukuguru mu ntambwe imwe.
Uburyo bw'ibanze n'imiterere y'imitsi yo kwiruka si ibintu byihariye, bityo rero birakekwa cyane niba buri mwirutsi ashobora gushyiraho imiterere ye bwite yo kugenda. Uretse kugenda n'amaguru, nta kindi gikorwa cya muntu gishobora kugera ku iterambere ryiza hatabayeho ubuyobozi no kwiga nko kwiruka. Abashidikanya bashobora kwibaza icyo "kiruta byose" iyo abirutsi bashyizeho uburyo bwabo bwo kwiruka. Mbere na mbere, ntabwo rwose bishobora gukumira ingaruka mbi z'umubiri ziterwa no kwiruka ku birutsi, kuko 90% by'abirutsi bakomereka buri mwaka. Icya kabiri, imyitozo ngororamubiri yayo nayo ntabwo iri hejuru, kuko ubushakashatsi bugaragaza ko ubwoko bwihariye bw'imyitozo bushobora guhindura imiterere yo kwiruka bityo bigatuma imikorere irushaho kuba myiza.
Iruka n'amapine kare
Ingaruka mbi z'igitekerezo cy'uko abasiganwa bose bazakora imiterere yabo yihariye yo kwiruka ni uko abasiganwa benshi badamara igihe gihagije banonosora imiterere yabo. Uburyo bwo kwiruka bwa Bijing busanzwe ari bwo bwiza kurusha ubundi. Kuki ugerageza kubuhindura? Abasiganwa bakomeye bazamara igihe kinini bategura gahunda z'imyitozo igoye kugira ngo banoze ibintu by'ingenzi bigira ingaruka ku rwego rw'imikorere ya siporo, nko gukoresha ogisijeni nyinshi, agaciro ka lactate, kudacika intege no kwiruka cyane. Ariko, birengagije imiterere yabo bwite yo kugenda maze bananirwa kumenya ingamba zo kunoza ubwiza bw'ingendo. Ibi akenshi bituma abasiganwa bakora "imashini" zikomeye - imitima ikomeye ishobora kohereza amaraso menshi akungahaye kuri ogisijeni mu mitsi y'amaguru, nayo ifite ubushobozi bwo gusohora ogisijeni nyinshi. Ariko, abasiganwa gake cyane bagera ku rwego rwiza rw'imikorere binyuze muri izi "mashini" kuko amaguru yabo adakora neza mu mikorere y'ubutaka (ni ukuvuga uburyo bwo kugenda kw'amaguru atari bwiza). Ibi ni nko gushyira moteri ya Rolls-Royce imbere ariko ugashyiraho amapine kare akozwe mu ibuye inyuma.
Umukinnyi mwiza cyane
Indi myumvire gakondo ivuga ko kugaragara k'umuntu wiruka ari ingenzi mu kwiruka. Muri rusange, kugaragaza umuvuduko n'ububabare, ndetse no kugaragara nk'unyeganyega umutwe, ntibishishikarizwa. Guhindura umubiri wo hejuru cyane no gukora ingendo nyinshi z'amaboko akenshi ntibyemewe, nk'aho gukora ingendo zo hejuru y'umubiri ari byo bintu by'ingenzi mu kwiruka neza. Ubwenge busanzwe buvuga ko kwiruka bigomba kuba imyitozo yoroshye kandi ijyanye n'umuvuduko, kandi igishushanyo gikwiye kigomba gutuma abiruka birinda gukurura no gusunika.
Ariko se, imiterere ikwiye ntikwiye kuba ingenzi kuruta ingendo zinoze no kugenzura umubiri? Ese imikorere y'ibirenge, uturenge n'amaguru ntiyagombye gusobanurwa neza binyuze mu makuru nyayo kandi ya siyansi nka inguni z'ingingo n'amaguru, imiterere y'amaguru n'ingendo, hamwe n'inguni z'uturenge iyo ibirenge bigeze ku butaka bwa mbere (aho kuba amabwiriza adasobanutse neza nko kuzamura amavi, kuruhuka amavi, no gukomeza uturenge)? N'ubundi kandi, imbaraga zo gutera imbere zituruka ku maguru aho kuba ku mubiri wo hejuru - imiterere ikwiye igomba kuba ishobora gutanga ingendo nziza, zihuse, nziza kandi zidatera imvune nyinshi. Ikintu cy'ingenzi ni ugusobanura neza icyo umubiri wo hasi ugomba gukora (binyuze mu makuru nyayo, aho gukoresha amagambo gusa), ari na byo iyi nkuru igiye kukubwira.
Imiterere yo kwiruka no gukora neza. Ubushakashatsi gakondo ku miterere bwibanda cyane cyane ku mikorere myiza y'ingendo. Ubushakashatsi ku nyamaswa bwerekana ko inyamaswa zikunze kugenda mu buryo bworoshye cyane. Urebye bwa mbere, ubushakashatsi ku mikorere myiza yo kwiruka n'imiterere y'abantu biruka busa n'aho bwemeza ko imiterere yo kwiruka ari "iy'umuntu ku giti cye" (ivuga ko buri wese akora imiterere yo kwiruka imubereye), kuko hari ubushakashatsi bugaragaza ko abiruka mu buryo busanzwe bakora uburebure bwiza bw'intambwe zabo, kandi uburebure bw'intambwe ni ikintu cy'ingenzi mu miterere yo kwiruka. Iperereza ryagaragaje ko, mu bihe bisanzwe, intambwe isanzwe y'abiruka ari metero 1 gusa, ibi bikaba bitandukanye cyane n'intambwe nziza yo kwiruka Kugira ngo dusobanukirwe ubu bwoko bw'ubushakashatsi, tugomba kumenya ko ubushobozi bwo kwiruka bugenwa hashingiwe ku muvuduko wa ogisijeni ikoreshwa mu kwiruka. Iyo abiruka babiri bagenda ku muvuduko umwe, umuntu ukoresha ogisijeni nke (upimwe n'ikoreshwa rya ogisijeni kuri kilogarama y'uburemere bw'umubiri ku munota) aba ingirakamaro cyane. Ubuhanga bwinshi ni ikimenyetso cy'urwego rw'imikorere. Ku muvuduko uwo ari wo wose, ugereranije n'abiruka badakoresha ogisijeni neza bafite ubushobozi nk'ubwa aerobic, abiruka badakoresha ogisijeni cyane bafite igipimo gito cy'ikoreshwa rya ogisijeni ku muvuduko wabo ntarengwa wa ogisijeni mu gihe biruka kandi bagakora imbaraga nke. Kubera ko ingendo z'amaguru zikoresha umwuka wa ogisijeni mu gihe cyo kwiruka, hari igitekerezo cyumvikana ko kunoza imikorere ari intego y'ibanze yo kunoza uburyo bwo gukora. Mu yandi magambo, guhindura imiterere bigomba kuba ivugurura ry'ingendo nziza z'amaguru kugira ngo hongerwe imikorere.
Mu bundi bushakashatsi, igihe abirukaga bongereye cyangwa bakagabanya uburebure bw'intambwe zabo, ubushobozi bwo kwiruka bwaragabanutse. Kubwibyo, ese birashoboka ko intambwe nziza y'umwiruka ari umusaruro usanzwe w'imyitozo nta mpamvu yo kuyoborwa n'intambwe? Byongeye kandi, niba bashobora kunoza uburebure bw'intambwe zabo, ese izindi ngendo ntizashobora no kunoza imiterere yazo? Kubera ko imiterere karemano ikwiriye umubiri, ibi ntibivuze ko abirukaga bagomba kwirinda guhindura imiterere yabo y'umwimerere?
Mu magambo make, igisubizo ni kibi. Ubu bushakashatsi ku burebure bw'intambwe n'imikorere bufite inenge zikomeye mu buryo bwo kwiruka. Iyo umuntu yiruka ahinduye imiterere ye yo kwiruka, nyuma y'ibyumweru byinshi, ubushobozi bwe bwo kwiruka buzagenda burushaho kwiyongera. Imiterere y'igihe gito nyuma yo guhindura uburyo bwo kwiruka ntigaragaza ingaruka zikomeye z'iyi mpinduka mu buryo bwo kwiruka ku mikorere y'abasiganwa. Ubu bushakashatsi bwamaze igihe gito cyane kandi mu by'ukuri ntibwashyigikiye igitekerezo cy'uko abasiganwa banonosoye uburebure bw'intambwe zabo. Nk'inyongera ku gitekerezo cy'uko kwiruka "kwifite", ubushakashatsi bwagaragaje ko impinduka zikomeye mu mikorere yo kwiruka zishobora kunoza cyane imikorere yo kwiruka.
Igihe cyo kohereza: 28 Mata 2025