Kwiruka ibirometero 5 kumunsi, inshuro 3 kugeza kuri 5 mucyumweru, iyi myitozo ngororamubiri izazana inyungu nyinshi mugihe kirekire.Dore inyungu zirindwi zishoboka ziyi myitozo ngororamubiri:

1. Kwihangana kumubiri byongerewe imbaraga: kwiruka kilometero 5 kumunsi, imyitozo nkiyi izagenda yongerera imbaraga imbaraga z'umubiri no kwihangana.Igihe kirenze, uzasanga uzashobora kurangiza kwiruka byoroshye, kandi uzashobora kuguma mumagambo arambye mugihe kirekire, ibyo bizatuma umubiri wawe ukiri muto kandi witeguye neza guhangana nubuzima bwubuzima. .

2. Abantu bahinduka imbaraga: kwiruka bishobora kongera imikorere yumutima nibihaha, kunoza umwuka wa ogisijeni wamaraso, uruhu ruzaba rwiza, amaso azagaragara nkumwuka, abantu bahinduke imbaraga.

3. Kugabanuka: Kwiruka ni imyitozo ya aerobic itwika karori nyinshi.Niba wiruka ibirometero 5 kumunsi, inshuro 3 kugeza kuri 5 mucyumweru, mugihe kirekire, urashobora kurya karori 1200 kugeza 2000 mucyumweru, ibinure byumubiri bizagabanuka buhoro buhoro, kandi umubiri wawe uzaba muto.

4. Kurwanya guhangayika biratera imbere: kwiruka birashobora gufasha kurekura imihangayiko, kugabanya ibimenyetso no kwiheba, kandi abantu bazaba beza kandi bafite ibyiringiro, ntibakunze kwiheba.Kwiruka igihe kirekire birashobora kongera imbaraga z'umubiri, kugirango ubashe guhangana neza nihungabana mubuzima.

5. Kunoza imikorere yumubiri: Kwiruka birashobora kongera imitsi yimitsi no guhuza ingingo.Igihe kirenze, uzasanga ingingo zawe zidakomeye kandi guhuza kwawe gutera imbere, bigufasha guhangana neza ningendo zitandukanye nibikorwa mubuzima bwa buri munsi.

6. Kunoza ibitotsi byiza: Kwiruka birashobora kugufasha gusinzira byoroshye no kuzamura ibitotsi.Ukiruka, urashobora gusinzira byoroshye nijoro, gusinzira igihe kirekire, no gusinzira neza.

7. Ikibazo cyo kuribwa mu nda cyateye imbere: Kwiruka birashobora guteza imbere amara, byongera ubwinshi nubushuhe bwintebe, bityo bigafasha gukemura ibibazo byigifu.Niba ukomeje kwiruka igihe kirekire, ubuzima bwawe bwo munda buzatera imbere cyane.