Nigute Ukora paki esheshatu? Igituba cyumugabo ntabwo aricyo ushaka gukora. Abantu benshi bagerageje imyitozo yinda bazasanga nubwo inda zingana zingana kumunsi, zidashobora gukura imirongo yinda, niyompamvu?

Abantu bafite ibipaki bitandatu bigomba kuba bifite ibinure bike cyane mumubiri, kuko ibinure byinshi bizapfukirana imitsi, kandi niyo wakora ute imyitozo yo mumitsi yo munda, ntushobora gutuma umurongo wimitsi yinda ugaragara. Kubwibyo, niba ushaka gukura imitsi yinda, icyambere nuko igipimo cyamavuta yumubiri kigomba kugenzurwa munsi ya 18%, hanyuma imyitozo yinda yubumenyi irashobora kwihuta gukura imitsi yinda.

Niba ibinure byumubiri wawe ari byinshi, cyangwa ufite ibinure mukibuno, ugomba kubanza kugabanya ibinure. Kugabanya ibinure bigomba guhera kubintu bibiri: Icya mbere, gucunga indyo, kure yibiribwa bitandukanye byoroshye kubyibuha, cyane cyane ubwoko bwibiryo n'ibinyobwa. Tugomba kwiga gutekera ubwacu, kurya imboga nyinshi za fibre nyinshi, kurya ibinure bike, no gukomeza indyo yoroheje yo kurya inshuro eshatu kugirango tugabanye gufata kalori no kwirinda ibinure. Iya kabiri ni ugushimangira imyitozo yo mu kirere, gukurikiza kwiruka, gukina, aerobika, kubyina n'ubundi buryo, kubahiriza isaha 1 y'imyitozo ngororamubiri buri munsi, bishobora guteza imbere metabolism yibikorwa, bigatera igabanuka ryamavuta yumubiri, nuburyo bwiza bwo gutakaza inda ibinure. Niba ushaka koza ibinure icyarimwe, umurongo wimitsi yo munda ugaragaza buhoro buhoro, noneho urashobora kandi gukora itsinda ryamahugurwa yo gufata nabi inda burimunsi, kugirango mugihe ibinure byumubiri bigabanutse munsi ya 18%, imitsi yinda umurongo uzagenda ugaragara buhoro buhoro.

Hanyuma, mugihe ukora imyitozo yo guhohotera inda, ntukore imyitozo yo kuzunguruka munda wenyine, kuko itsinda ryimitsi yo munda rigizwe nudutsiko duto duto twimitsi, ntidushobora imyitozo imwe, ariko guhitamo ibikorwa bitandukanye kubintu byose, byinshi- gushushanya inguni, kugirango utoze umurongo wimitsi yo munda byihuse kandi neza. Imyitozo yimitsi yo munda ntabwo ikeneye gukora imyitozo buri munsi, imyitozo rimwe kumunsi iyindi irashobora gukorwa, guhuza akazi nikiruhuko, guha imitsi yinda umwanya uhagije wo kuruhuka, imitsi irashobora gukura neza.

Ibikurikira bisangiye urutonde rwamahugurwa yo guhohotera inda, kwiga ibikorwa bisanzwe, buri gikorwa kumatsinda 4, buri tsinda ryinshuro 10-15, kubahiriza amezi arenga 2, imirongo yimitsi yinda irashobora kugaragara vuba. Igikorwa 1. Kuryama ku mugongo wawe no kuzunguza inda
Kora 15 gusubiramo inshuro 3

Himura 2. Hindura amavi kumpera zombi

Kora repetitions 10 kumaseti 3

Igikorwa 3, gupfukama kuruhande ukuguru,

Igikorwa 4. Amaguru yumukasi kumugongo

Fata amasegonda 30 hanyuma usubiremo amaseti 3

Himura 5. Ikirusiya

Fata amasegonda 30 hanyuma usubiremo amaseti 3

Icyibutsa cya nyuma: Nyuma yo gukura ishusho yinda, ugomba kandi gukomeza imyitozo 1-2 yo gufata nabi inda mucyumweru, mugihe wirinze kwiyongera ibiro, kugirango wirinde kwangirika kwimitsi yinda cyangwa gutwikirwa namavuta. Gusa nukomeza kwifata bihagije no kwizirika kuri abs yawe urashobora gukomeza kubungabunga ibibari byawe.

Igikorwa 3, gupfukama kuruhande ukuguru,