Niba ushaka kubaka imitsi, ntukeneye gukora cyane mumahugurwa yimbaraga, ahubwo ugomba no guhitamo uburyo bwiza. Uyu munsi, tugiye gusangira inama 5 zo kubaka imitsi kugirango ubashe gukora siporo neza!

1. Buhoro buhoro uzamura urwego rwumutwaro kandi ugerageze guca muri PR yawe

Muri siporo, dukunze kubona abantu bamwe mugitangira guhitamo uburemere buremereye, hanyuma ntidushobora gukora inshuro nke ngo tureke. Mubyukuri, inzira iboneye igomba kuba iyo kongera buhoro buhoro urwego rwibiro no guhangana nimbibi zabo, kugirango tunoze imitsi

PR bivuga uburemere ntarengwa bwamahugurwa asanzwe yimbaraga, uburemere bwumuntu kugiti cye. Iyo wubaka imitsi, kwiyongera kwibiro bituma imitsi igira imbaraga zimbitse, bikagufasha kubona imyitozo yinyongera. Kubwibyo, birasabwa ko ugerageza guca muri PR yawe mumahugurwa, nko kongera ibiro no kongera umubare wamatsinda.

2, tegura inshuro 2-3 mucyumweru imyitozo ya aerobic brush ibinure

Mugihe cyo kubaka imitsi, birakenewe kandi kugenzura ibinure byumubiri kugirango wirinde ibinure mugihe kubaka imitsi. Kandi imyitozo ya aerobic nuburyo bwiza bwo koza amavuta, ariko kandi no kongera ubushobozi bwibihaha, gushimangira kwihangana kumubiri, reka gukora imyitozo myiza.

Birasabwa gutegura imyitozo yindege inshuro 2-3 mucyumweru, nko kwiruka, gusiganwa ku magare, koga, nibindi, no kugenzura igihe nkiminota 30 buri mwanya. Ariko, ni ngombwa kumenya ko hagomba kubaho byibuze amasaha 6 hagati yumutima hamwe namahugurwa yimbaraga.

3. Witoze hamwe namakipe akomeye

Amahugurwa ya supergroup ni imyitozo yo guhuza imyitozo ibiri cyangwa myinshi itandukanye hamwe kugirango imyitozo ikomeze. Ibi birashobora kongera ubukana bwamahugurwa no kunoza imiterere yimitsi. Kurugero, urashobora guhuza intebe zo gukanda hamwe no gusunika hejuru ya super set.

4. Shaka poroteyine ihagije

Poroteyine nicyo kintu cyibanze cyubaka imitsi, ugomba rero kubona proteine ​​nyinshi. Muri rusange, ugomba kurya garama 2 za poroteyine kuri kilo yuburemere bwumubiri, nka: 50KG yabantu bakeneye kongeramo 100g za proteine ​​kumunsi.

Intungamubiri za poroteyine mu biribwa bitandukanye ziratandukanye, urashobora guhitamo amabere yinkoko, amagi, amafi nibindi biribwa bya poroteyine nyinshi cyangwa ifu ya protein nubundi buryo bwo kuzuza.

5. Ongera intungamubiri za calorie kandi urye amafunguro menshi

Kubaka imitsi bisaba imbaraga nyinshi kugirango imitsi ikure, kandi isoko yingufu ni karori. Kubwibyo, ugomba kongera intungamubiri za calorie (karori 300 kugeza 400 zirenze izisanzwe), kurya neza, kwirinda ibiryo byubusa, no kurya amafunguro menshi icyarimwe, inshuro nyinshi kugirango wuzuze igipimo cyo kwinjiza ibiryo kugirango umenye ko imitsi ifite bihagije intungamubiri no gutanga ingufu.

Aya ni 5 yemewe yo kubaka imitsi, nizere ko ushobora kunyura munzira nziza, kubaka imitsi neza, kugirango bikomere.