Ibibuno byuzuye, bisa neza nugukurikirana buri mukobwa kumubiri mwiza, ariko abantu bamenyereye kwicara no kubura imyitozo ngororamubiri mubisanzwe bazana ikibuno kiringaniye hamwe nigituba cyunamye, bizagutera kugaragara nabi mumapantaro kandi usa na dama. Kandi mubisanzwe ibiryo byuzuye umururumba, ubushyuhe burenze biroroshye guhinduka mukwirundanya ibinure, hazabaho ikibazo cyibinure.

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

Niba ibinure byumubiri wawe birenze ibipimo kandi umubiri wawe ukaba ufite umubyibuho ukabije, urashobora gushimangira amavuta yo kwisiga yo mu kirere, nko kwiruka, gusimbuka, gusimbuka jack nindi myitozo ngororamubiri, no gukora imyitozo muminota irenga 30 kumunsi.

Muri icyo gihe, ugomba gukora akazi keza ko gucunga indyo kugirango ugabanye kalori, uhitemo ibiryo bitunganijwe, ibiryo karemano aho gutunganywa, amavuta menshi nu munyu urupfu rutameze neza, ifunguro rirashobora kuba ryuzuye, rishobora kugufasha kugabanya ibinure byumubiri, bityo kunoza ikibazo cyibinure.

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? 7 yimuka kugirango utezimbere ikibuno kiringaniye, komeza inshuro nyinshi imyitozo rimwe muminsi 2-3, ushushanya umurongo mwiza wabakobwa!

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 amaseti 3