Muri iki gihe, abantu benshi cyane bakurikirana imyitozo ngororamubiri, kandi abantu bamwe batangira kwinjira muri siporo kugira ngo bitoreze imbaraga, aho gukora imyitozo yo mu kirere gusa, aribyo gusobanukirwa imyitozo ngororamubiri bigenda byiyongera, ntibagitinya imyitozo yimbaraga. Byaba kubaka imitsi cyangwa imyitozo ngororamubiri, imyitozo yimbaraga irashobora kudufasha kubona neza.

Ariko, icyarimwe, abantu benshi nabo biroroshye kugwa mubitekerezo bimwe byo kutumva neza, ntibafite sisitemu yubumenyi yo gusobanukirwa ubumenyi bwimyitozo ngororamubiri, ariko imyitozo ihumye, imyitwarire nkiyi iroroshye gutuma fitness iba mbi kumubiri. Kubwibyo, ni ngombwa kwiga tekinike zingirakamaro zo kwinezeza mbere yo gukora.

Hano haribintu bike byuburambe bwimyitozo ngororamubiri kugirango abakora imyitozo ngororamubiri barusheho gukora neza, wirinde ibibuga byamabuye y'agaciro, kandi utezimbere ingaruka zubuzima!

1. Sobanura intego zawe zo kwinezeza
Abantu bamwe fitness ni ukubaka imitsi, kandi abantu bamwe fitness ni ukugabanya ibinure, kubantu bafite ibinure byinshi mumubiri, kugabanya ibinure nicyo kintu cya mbere ukora, kandi kubantu bafite ibinure bike mumubiri, kubaka imitsi nicyerekezo nyamukuru cya ubuzima bwawe.
Hariho itandukaniro riri hagati yuburyo bwamahugurwa yo kubaka imitsi no gutakaza ibinure, kugabanya umuvuduko wibinure byumubiri bishingiye cyane cyane kumyitozo yindege, imyitozo yimbaraga nkinyongera, kandi kubaka imitsi ahanini bishingiye kumyitozo yimbaraga, imyitozo yindege nkiyongera.

Imyitozo yimbaraga ahanini yerekeza kumahugurwa ashingiye kumyuka ya anaerobic, nk'amahugurwa ya barbell, imyitozo ya dumbbell, imyitozo y'ibikoresho bihamye hamwe na spint hamwe nibindi biturika, iyi myitozo igamije ahanini gukora imitsi, kunoza imyitozo yimitsi, ntishobora gukurikiza igihe kirekire .
Imyitozo yo mu kirere ahanini ni imyitozo yo gutanga indege, irashobora gukomeza gukurikiza imyitozo yo gutwika amavuta, nko kwiruka, koga, gukina, aerobika nandi mahugurwa, ukurikije imiterere itandukanye yumubiri, urashobora gukomeza gutsimbarara kuminota 10 kugeza kumasaha 1 .

2. Hindura gahunda yubuzima bwa siyanse
Nyuma yintego yimyitozo yawe isobanutse, ugomba guhitamo imyitozo yubumenyi kandi ishoboka yimyitozo ngororamubiri, imyitozo ihumye izagira ingaruka kumyitozo ngororamubiri, ariko kandi byoroshye kubireka.
Gahunda ya fitness yubumenyi irashobora kugenzurwa mumasaha agera kuri 1.5, ntabwo ari ndende cyane. Intambwe yo kwinezeza: Shyushya - imyitozo yimbaraga - umutima - kurambura no kuruhuka.

Mugihe twatangiye bwa mbere, imyitozo yimbaraga igomba gukurikirana igihagararo gisanzwe, aho gukurikirana uburemere, mugihe tumenyereye inzira yimyitozo ngororamubiri, hanyuma tugatangira imyitozo yuburemere, kubaka imitsi abantu bahitamo ibiro 8-12RM, gutakaza amavuta abantu bahitamo ibiro 10-15RM bishobora be.
Imyitozo yo mu kirere igomba guhinduka buhoro buhoro ikava kuri ubukana buke ikajya muri gahunda zikomeye, zishobora kugabanya imitsi. Ku bantu batakaza ibinure, imyitozo yo mu kirere imara iminota 30-60, naho kubantu bubaka imitsi, imyitozo yo mu kirere imara iminota 30.

3, fitness igomba kandi guhuza akazi nikiruhuko, guha umubiri iminsi 1-2 mucyumweru kugirango uruhuke
Guhuza akazi nikiruhuko birashobora kugenda neza kandi bigatuma umubiri uhinduka neza. Itsinda ryimitsi rigomba kuruhuka iminsi 2-3 nyuma yimyitozo, tegura rero imyitozo yitsinda ryimitsi 2-3 buri gihe mugihe cyo kwitoza imbaraga, kugirango itsinda ryimitsi risimburana kugirango ritegure imyitozo no kuruhuka, byongeye, urashobora gutegura 1- Iminsi 2 yo kuruhuka kumubiri buri cyumweru, kugirango umubiri ubashe kuruhuka, kandi uzagira imbaraga nziza zo gutangira imyitozo mucyumweru cya kabiri.

4. Hindura gahunda y'amahugurwa buri gihe

Muburyo bwo kwinezeza, dukwiye gukomeza kwiga no kuvuga muri make, aho gutegura gahunda y'amahugurwa, ashobora kuba rimwe na rimwe.Gahunda yo kwinezeza ntabwo ihagaze neza, ubwiza bwumubiri bwumubiri, kwihanganira imitsi bizakomeza gutera imbere mugikorwa cyimyitozo ngororamubiri, gukomera, ugomba gukomeza kunonosora gahunda yimyitozo, umubiri urashobora gukomeza gutera imbere, ugakora ishusho nziza. .
Mubisanzwe, nyuma y amezi 2 yimyitozo, gahunda yambere yo kwinezeza yatangiye kumenyera, urashobora kugerageza kongera umutwaro, guhindura ingendo, gushimangira imbaraga zamahugurwa, kugabanya igihe cyigihe, kugirango urusheho gutera imbaraga imitsi.