Ikibuno cyuzuye, gisa neza ni ugukurikirana buri mukobwa kumubiri mwiza, ariko abantu bicaye kandi badafite imyitozo ngororamubiri bazana ikibuno kiringaniye hamwe nigituba cyunamye, bizagutera isura mbi mumapantaro kandi usa na mama munini.

Nigute ushobora kunoza imiterere yigituba cyawe, ukongera umuzenguruko wikibuno cyawe, hanyuma ukarema ikibuno cyiza kandi cyiza?

Niba ibinure byumubiri wawe ari byinshi, noneho urashobora gushimangira imyitozo ya aerobic imyitozo yohanagura amavuta, nko kwiruka, gusimbuka, gusimbuka jack hamwe nindi myitozo ngororamubiri, mugihe ukora imiyoborere myiza kugirango ugabanye intungamubiri za calorie, zishobora kugufasha kugabanya ibinure byumubiri, bityo kunoza ikibazo cyibibuno.

Niba utabyibushye, ariko ikibuno cyawe kidafite imiterere kandi kigabanuka, turashobora gushimangira imyitozo yo mumaguru yo hepfo yibirenge, iterambere ryimitsi irashobora gushyigikira imiterere yibibuno, bigatuma umurongo wawe wikibuno, amaguru asa nkigihe kirekire, kandi bikazamura neza igikundiro cya umurongo.

Kwizirika ku myitozo yo mu kibuno no ku kuguru birashobora kunoza imitsi, imitsi ni ingirangingo zitwara ingufu, zishobora kugufasha gushimangira agaciro kawe ka metabolike, kubuza kwegeranya ibinure, kunoza neza imikorere yo gutwika amavuta, kandi bikagabanuka vuba.

Gukurikiza imyitozo yibibuno birashobora kandi kunoza umuvuduko wamaraso, gushyushya ingingo, kugufasha kunoza ikibazo cyamaboko akonje namaguru nyuma yubukonje, kandi byoroshye gusinzira nijoro.

Gukurikiza imyitozo yo mu kibuno no ku kuguru birashobora gukora imitsi yinyuma yinyuma yo hepfo, kunoza ububabare bwumugongo, kunanirwa imitsi nibindi bibazo, gushimangira igitereko, no kuzamura igipimo cyubuzima.

Ni ibihe bikorwa tugomba gutangira gutoza ikibuno n'amaguru? Kwimuka 7 kunoza ikibuno kiringaniye no gushushanya abakobwa beza!

Igikorwa 1: Zamura amaguru ibumoso n'iburyo inshuro 10 nyuma yo gupfukama, subiramo amaseti 3

Kwimuka 2: Kuzenguruka ikibuno cyibumoso n'iburyo inshuro 10, subiramo amaseti 3

Igikorwa 3:

Intambwe na bounce squat inshuro 10 buri umwe, subiramo amaseti 3

Kwimuka 4: Ikiraro kimwe cyibirenge byikiraro ibumoso n iburyo inshuro 10, subiramo amaseti 3

Kwimuka 5: Simbuka lunge squat ibumoso n'iburyo inshuro 10, subiramo amaseti 3

Kwimuka 6: squat wave inshuro 15, subiramo amaseti 3

Imyitozo ya 7: Kora reps 15 yikiraro cyikiremereye kandi usubiremo 3