Ushaka gukora imyitozo ariko utazi aho uhera, muri siporo ntuzi ibikoresho byo gutangira imyitozo? Uyu munsi, ngiye gusangira uburyo bwa siyanse yubumenyi, harimo intambwe 4, kugirango ubashe kubona neza kuva kera.

1. Sobanura intego zawe zo kwinezeza

Icyambere, ugomba gusobanura intego zawe zo kwinezeza. Intego yo kwinezeza kugabanya ibiro, gushiraho, kubaka imitsi, cyangwa gukomeza umubiri? Gusa mugihe ufite intego isobanutse urashobora gukora gahunda yimyitozo ikwiranye no kwirinda imyitozo ihumye.

2. Shyushya

Mbere yo gutangira imyitozo, shyushya ingingo zawe hanyuma uzamure buhoro buhoro ubushyuhe bwumubiri wawe kugirango ugabanye ibyago byo gukomeretsa. Birasabwa ko ukora iminota 5-10 yimyitozo ngororangingo, nko kwiruka, kugenda byihuse, kurambura, nibindi, kugirango uzamure umuvuduko wumutima hamwe nubushyuhe bwumubiri, mugihe urambuye imitsi ukitegura.

3. Amahugurwa asanzwe - imyitozo yimbaraga

Mugihe twitoza imyitozo ngororamubiri, tugomba kubanza gutegura imyitozo yimbaraga, hanyuma tugateganya ikaride. Iyo ugeze ahakomeye, imyitozo yimbaraga irashobora kugufasha gukora neza kurwego rwo kwikorera ibiro kandi bikagabanya amahirwe yo gukomeretsa.

Hatitawe ku kongera imitsi no gutakaza ibinure, birakenewe gutegura imyitozo yimbaraga, gutakaza ibinure abantu buri gihe cyamahugurwa yingufu ni iminota 30-40, imitsi yunguka abantu buri gihe itegura iminota 40-60, gukwirakwiza neza imyitozo yimitsi, irinde gukora imyitozo ya itsinda ryimitsi imwe buri munsi.

Birasabwa ko imyitozo yimbaraga itangirana nibikorwa byoroheje byuzuzanya, nko guswera, gusunika hejuru, koga, gukurura cyane, gukurura nibindi bikorwa bishobora gukora amatsinda menshi yimitsi mumubiri no kunoza imikorere yimitsi.

Urwego rwibiro rugomba gutangirana nuburemere buke buke na barbell, hanyuma buhoro buhoro byongera uburemere ningorabahizi kugirango ugere kubisubizo byiza. Witondere kugenzura guhumeka, kumenya neza imbaraga zimbaraga, kugabanya ibyago byo gukomeretsa.

3. Amahugurwa asanzwe - imyitozo yo mu kirere

Gutegura imyitozo ya aerobic nyuma yimyitozo yimbaraga zirashobora gufasha gutwika amavuta, nko kwiruka, kuzunguruka, aerobika, gusimbuka, nibindi, birashobora kunoza imikorere yumutima nibihaha, bifasha kunoza kwihangana kumubiri, no kwikuramo umubyibuho ukabije.

Kugabanya ibinure abantu bategura iminota 40-50 y'imyitozo ngororamubiri buri munsi kugirango barebe kalori, abantu bubaka imitsi bategura inshuro 2-3 mucyumweru imyitozo yindege irashobora gufasha kunoza imikorere yimyitozo.

Muburyo bwo guhugura mu kirere, birakenewe gukomeza imyitozo itandukanye kandi ugahora uhindura ibiri mumyitozo ngororamubiri, kugirango ubashe kugenda urugendo rurerure mumuhanda wa fitness kandi ugabanya ibiro vuba.

4. Fata ikiruhuko gikwiye

Kuruhuka neza birashobora gufasha umubiri gukira, guteza imbere imitsi, no kunoza ibisubizo byamahugurwa. Birasabwa gutegura iminsi 1-2 yo kuruhuka buri cyumweru, mugihe witondera ireme ryibitotsi kandi ukareba igihe gihagije cyo gusinzira.