Kubijyanye no kwinezeza, abantu bahora buzuye ishyaka, ariko imyitozo ihumye ntabwo buri gihe igera kubisubizo, ndetse ishobora no kuzana ingaruka mbi.

Kugirango bigufashe gukora siporo nziza, Xiaobian iguha amabwiriza 6 akurikira yimyitozo ngororamubiri, nizere ko udakora siporo buhumyi?

Ubwa mbere, menya uko umubiri wawe umeze.

Mbere yo gutangira imyitozo, ugomba kugira isuzuma ryuzuye ryumubiri kugirango umenye neza ko umubiri wawe ukwiye gukora siporo. Byongeye kandi, kora gahunda yimyitozo ngororangingo ukurikije uko umubiri wawe umeze, aho kwigana buhumyi gahunda zabandi, kugirango wirinde gukomeretsa umubiri kubera imyitozo ikabije.

Icya kabiri, hitamo uburyo bwa fitness bukwiranye.

Abantu batandukanye bafite ibyo bakeneye bitandukanye, bagomba gushingira kubibazo byabo kugirango bahitemo ubuzima bwabo. Kurugero, niba ushaka kubaka imitsi, urashobora guhitamo imyitozo yimbaraga, hamwe nimyitozo yindege; Niba ushaka gutakaza ibinure, ugomba guhitamo imyitozo ya aerobic, ihujwe namahugurwa yimbaraga.

Icya gatatu, gutsimbataza akamenyero keza ko kurya.

Ingeso nziza yo kurya ntabwo igira akamaro kanini kubuzima bwumubiri gusa, ariko kandi irashobora kunoza ingaruka zubuzima bwiza. Imiterere yimirire ifatika irashobora kwemerera umubiri kubona imirire ihagije, kongera umuvuduko wa metabolike yumubiri, bityo byihutisha kubaka imitsi yumubiri, ingaruka zo gutwika amavuta.

Kugabanya ibinure abantu bagomba kugenzura ibiryo bya calorie kandi bakagera ku ndyo yuzuye ibinure, karubone nkeya, mugihe imitsi yunguka abantu bagomba kongera kalori ikwiye kandi bakagera ku ndyo yuzuye ibinure, proteyine nyinshi, kugirango barusheho kunoza ibiro.

Icya kane, witondere gukosora imyifatire no kugenda.

Mugihe ukora imyitozo ngororamubiri, hagomba kwitonderwa gukosora imyifatire no kugenda kugirango wirinde gukomeretsa kumubiri cyangwa ibisubizo bibi kubera guhagarara nabi no kugenda. Mugihe ukora, urashobora gusaba umutoza wabigize umwuga kubayobora kugirango umenye neza ko imyifatire yawe nigenda neza.

Imyitozo ya gatanu, ishyize mu gaciro.

Nubwo imyitozo ari ikintu cyiza cyane, ariko imyitozo myinshi irashobora no gutera ingaruka mbi kumubiri. Kubwibyo, mugihe ukora imyitozo ngororamubiri, hagomba kwitonderwa ubukana bwimyitozo nigihe gikwiye.

Birasabwa ko igihe cyimyitozo kigenzurwa muminota irenga 30 nigihe kitarenze amasaha 2 buri mwanya, kugirango wirinde ibibazo nkumunaniro wumubiri hamwe n imitsi iterwa nimyitozo ikabije.

Hanyuma, ihangane kandi ushikame.

Kwitwara neza ni inzira ndende, ntabwo ijoro ryose, ushaka gukira icyarimwe, ugomba gukomera byibuze amezi 3.

Kubwibyo, ugomba gukomeza imyitwarire yo kwihangana no kwihangana, kandi ugahindura gahunda yawe yo kwinezeza uko bikwiye kugirango ugere kubisubizo byiza.