Mubyukuri, fitness ni imyaka yose, mugihe ushaka gutangira, urashobora kubikora igihe icyo aricyo cyose. Kandi imyitozo ngororamubiri irashobora kudufasha gukomeza umubiri, kunoza ubudahangarwa, no kugabanya igitero cyo gusaza. Ku bijyanye n'amahugurwa yo kwinezeza, dukeneye gusa kumenya impamyabumenyi nziza no gukora imyitozo ngororamubiri, kandi dushobora kubona inyungu zigihe.

Waba uri mu myaka 40, 50, cyangwa 60, urashobora gukira. Ku bijyanye na fitness, hitamo gahunda yo guhugura imbaraga ikwiranye kandi uyikomereho umwanya uhagije, urashobora kubaka imirongo yimitsi.
None, nigute umugabo wimyaka 50 yategura gahunda yo kwinezeza kugirango yubake imitsi?

Banza utakaza ibinure hanyuma wongere imitsi, bikwiranye nabagabo bafite imyaka 50. Niba ijanisha ryibinure byumubiri wawe birenze urugero, abantu babyibushye, ugomba gukora imyitozo myinshi yo mu kirere kugirango wongere ibiryo bya kalori, utume igabanuka ryamavuta yumubiri, kugirango gahoro gahoro.
Abantu badafite fondasiyo ya fitness barashobora guhera kumyitozo ngororamubiri nkeya, nko kugenda, kwiruka, aerobika, kubyina kare, tai chi ni imishinga myiza yo kwinezeza, gukomeza inshuro zirenga 4 mucyumweru imyitozo ngororamubiri, urashobora gushimangira buhoro buhoro umutima n'imikorere y'ibihaha, ongera kwihangana kumubiri, ubushobozi bwa siporo buzagenda buhoro buhoro.

Komera kumyitozo irenze amezi 3, umubiri wawe uzaba woroshye cyane, umuzenguruko wikibuno uzaba woroshye cyane. Muri iki gihe, urashobora kongera buhoro buhoro imbaraga zimyitozo ngororamubiri ukurikije leta yawe bwite, ugahitamo ingendo ifite imbaraga nyinshi zo gutwika amavuta, cyangwa ukongeramo imyitozo yimbaraga kugirango uzamure imikorere yo gutwika amavuta no gushiraho, hanyuma ukore umurongo mwiza wumubiri.
Imyitozo yimbaraga irashobora gutangirana nibikoresho byubusa, hitamo ibikorwa byimyitozo ngororamubiri, cyane cyane kumyitozo ngororamubiri nini yumubiri, kugirango itsinda rinini ryimitsi itere imbere mumatsinda mato mato, bitezimbere imikorere yimitsi, kuburyo wubaka imitsi ikomeye ishusho.

Niba ushaka guteza imbere urutugu rugari, rusa neza na mpandeshatu ya mpandeshatu, ugomba kwinjizamo gukurura, gukanda barbell, kuroga dumbbell, gukurura cyane, kuzamura uruhande nibindi bikorwa byamahugurwa, niba ushaka guteza imbere ingingo zo hasi zateye imbere , ugomba gukora squat nyinshi, kugabana ukuguru kugabanije, kuzamura ihene, gukata amaguru nandi mahugurwa.
Igihe cyose witoza, ntukeneye gukoresha nabi imitsi yumubiri wose, urashobora gutegura imyitozo yitsinda ryimitsi 2-3, hanyuma ugategura andi matsinda yimitsi yo kwitoza kumunsi ukurikira, kugirango itsinda ryimitsi rigamije gusimburana kuruhuka, imitsi izakura vuba, imikorere yimitsi izatera imbere.

Mugutangira imyitozo yimbaraga, turashobora gutangirana namaboko yambaye ubusa cyangwa uburemere bworoshye bwibiro, inzira nyamukuru yimikorere isanzwe, kugirango imitsi igire kwibuka bisanzwe, hanyuma dukore imyitozo iremereye muriki gihe kugirango dukangure gukura kw'imitsi, mu rwego rwo kwirinda imitsi.
Imyitozo ngororamubiri igomba kuba gahoro gahoro, cyane cyane mugihe dukora imyitozo yuburemere, tugomba gusuzuma urwego rwibiro byacu kuri buri rugendo, tugahitamo uburemere bukwiranye, aho gukurikirana buhumyi imyitozo yuburemere, kandi amaherezo biganisha kumitsi.