Abakobwa benshi barota kugira umubiri mwiza ufite ikibuno cyiza n'imirongo myiza, sibyo?

Ibipimo bigezweho kumubiri mwiza ntibikiri kugabanuka, ahubwo kugira umubiri uhetamye nyuma yo kunanuka, umubiri nkuwo uzaba mwiza.

Hamwe niterambere ryinshi ryumuco wo kwinezeza, abakobwa benshi nabo binjiye mumyitozo ngororamubiri, usibye gushaka kugabanuka, ariko kandi bizeye kubona ishusho nziza.

Impamvu ituma abantu ba kijyambere bakora, kwicara umwanya muremure burimunsi bituma imiterere yumwimerere iteye isoni ihindagurika cyane, mukibuto kibase cyangwa "ikibuno".

Abakobwa benshi bakunda cyane kurya ibiryo biryoshye hamwe ninkono ishyushye nibindi biryo bya karori nyinshi, biganisha ku binure byumubiri, kwegeranya ibinure mu kibuno no munda ndetse nigituba n'amaguru byumubiri wo hasi, bityo bigatuma umubiri wawe ubyibuha kandi ukabyimba.

Kugirango tugire umurongo ufunganye kandi mwiza kandi utezimbere ikibuno cyuzuye, dukeneye guhera kubintu byinshi:

Umuce wa mbere: gutakaza ibinure

Kubantu bafite umubyibuho ukabije, ntibashyira ibiro gusa mu kibuno, bakusanya ibinure umubiri wose, bigatuma ugaragara nkibinure kandi byabyimbye. Gusa gutakaza ibinure bya sisitemu hamwe no gufata neza caloric birashobora gutuma ugabanuka. Iyo ugabanije ibiro ugakora ku kibuno, uzahita ugira umurongo mwiza ugaragara.

Kugabanya ibinure bigomba guhera kuri izi ngingo:

1. Kugenzura ibiryo bya calorie

Mugukata shokora, keke, udukoryo, icyayi cyamata, inkono ishyushye nibindi biribwa bya kalori nyinshi ukunda kurya, urashobora kugabanya intungamubiri za calorie.

Mubisanzwe urye imboga nyinshi, zirashobora guteza imbere gastrointestinal peristalsis, kunoza igogorwa ryumubiri no kwinjirira, kugirango umubiri wawe uhindurwe neza.

2, kora ibinure bigabanya ibinure

Buri munsi dushobora gutwika amavuta dukora kwiruka, koga, kuzamuka, gusiganwa ku magare nindi siporo ikora neza kugirango twihute gutwika amavuta yumubiri. Buri myitozo igera kuminota 45, urashobora kubona ingaruka nziza ya brush.

Urashobora kandi gusimbuka umugozi, gusimbuka jack, cyangwa imyitozo ya HIIT intera, imyitozo ya Tabata, nibindi, ni imyitozo ikora neza yo gutwika amavuta, reka ugabanye ibiro vuba.

3. Kureka ingeso mbi yo kwicara

Igihe kinini, ibinure byumubiri hamwe ningeso zacu za buri munsi bifite byinshi byo kubikora. Kwicara umwanya muremure ntibizagutera kubyibuha gusa, ahubwo bizanatuma ikibuno cyawe kiringaniza, cyangwa indogobe nini.

Kurandura ingeso zo kwicara nikintu dukeneye gukosora buhoro buhoro, kuko inertia yabantu izagutera kujya mukarere keza kandi wange gukora siporo.

Umuce wa kabiri: ikibuno cyamahugurwa

Niba ushaka kugira imiterere myiza yigituba, noneho imyitozo yigituba ni ngombwa cyane. Amahugurwa yo mu kibuno ahujwe no guhugura ukuguru, bishobora gushimangira imitsi yo hepfo yingingo zo mumaguru, bigahindura neza metabolism yumubiri, ariko kandi bikagera no muburyo bwo gushiraho no kugabanya ibinure.

Igice cyingenzi cyamahugurwa yibibuno ni imyitozo ya gluteus maximus, gluteus medius na gluteus minimus, itera rwose imitsi yibibuno kandi igatezimbere imitsi, kuburyo umubiri wacu uba mwiza kandi ugasa neza.

Gukurikiza imyitozo yibibuno birashobora kuzamura umurongo wibibuno, kugirango tubashe kubona neza ko amaguru ari maremare, kuburyo dufite umubiri ugereranije neza, kimwe no kugira ikibuno cyiza namaguru maremare.

Shimangira gukora imyitozo yibibuno, birashobora kongera imbaraga zo mumitsi yo mumubiri yo hepfo, kugirango igitereko cyawe kirusheho kuba cyiza kandi kigakomera, kugabanya ububabare bwumugongo bwumubiri, kugabanya umuvuduko uzanwa no kwicara umwanya muremure, byihutisha umuvuduko wamaraso.

Hano imyitozo 9 yibibuno igufasha kugira umurongo mwiza ugaragara.

1. Ikirenge kimwe kirebire kiraro

2. Shyira hamwe nubunini bworoshye

3. Barbell butt punch

4. Gusunika ikibuno cya barbell

5. Ibihaha bitwara ibiro

6. Ibiro biremereye

7. Shingira ku murongo

8. Zamura amaguru yawe nyuma yumutwe wa elastike uhagaze

9. Hagarara ufite umugozi ku kibero