Amategeko atanu yo gukura kwimitsi yubumenyi, reka ukoreshe igihe gito,

imikurire myinshi!

Mu myitozo ngororamubiri, abantu bamwe bashaka kugabanya ibiro, abantu bamwe bifuza kongera imitsi, kandi uburyo bwo kongera imitsi, gutakaza amavuta biratandukanye.

Nigute abantu bashaka kubaka imitsi bubaka umubiri munini?

Amategeko atanu yo gukura kwimitsi yubumenyi, reka ukoreshe igihe gito, imitsi ikura cyane!

Ingingo ya 1: Igikorwa cyo guteranya kiriganje

Amahugurwa yo kubaka imitsi agomba gushingira kumyitozo yo guhangana nogutezimbere imitsi, kandi guhitamo kwimuka bigomba gushingira kumyitozo igoye, nka squat, lunge squat,

kwoga, gukurura cyane, gukurura, gusunika hejuru, gukanda intebe nizindi ngendo zirimo amatsinda menshi yimitsi, birashobora gutera imbere mumatsinda yimitsi myinshi hamwe, kugirango bitezimbere imitsi

kubaka neza.

Ingingo ya 2: Uburemere bukwiye kuri wewe

Ntukore buhumyi imyitozo iremereye mugihe cy'imyitozo ikomeza imitsi, byoroshye kwikomeretsa. Birasabwa ko uhitamo uburemere bwa 10-15RM kumitsi

gushimangira, ni ukuvuga, uburemere bwibiro inshuro 10-15 zimbaraga nuburemere bwiza bwo kuzamura imitsi.

Ingingo ya 3: Fata ikiruhuko cyiza

Kubaka imitsi bisaba guhuza akazi no kuruhuka, kudakora itsinda rimwe ryimitsi buri munsi, rishobora gutuma imitsi yimitsi imeneka idashobora gusanwa. Umubiri urashobora

igabanijwe mu matsinda atandukanye, itsinda rinini ryimitsi rikeneye kuruhuka iminsi 3 nyuma yimyitozo, naho itsinda rito ryimitsi rikenera iminsi 2 nyuma yimyitozo kugirango ritangire icyiciro gikurikira cyamahugurwa.

Igihe cyo kuruhuka gihagije kumitsi nicyo kintu nyamukuru cyo gukura kwimitsi no gusana.

Ingingo ya 4: Imyitozo yo mu kirere igereranije

Mugihe cyo kubaka imitsi, turashobora guteganya imyitozo ikwiye yindege, nko kwiruka, gusimbuka umugozi hamwe na HIIT intera intera inshuro 2-3 mucyumweru kugirango dushimangire kwihangana kumubiri no kugenzura

ijanisha ryibinure byumubiri, kugirango imikorere yimyitozo yo kubaka imitsi irashobora kuba nziza, ariko kandi igateza imbere imitsi yoroheje.

Ingingo ya 5, irinde imitsi yanduye, urebe neza proteine ​​ihagije

Indyo nayo ni igice cyingenzi cyubaka imitsi. Ibyo bita ingingo eshatu zikoresha amanota arindwi yo kurya, dukeneye kongera neza intungamubiri za calorie, kuzuza proteine ​​nziza,

kugirango utange imitsi yongerewe aminide acide, utezimbere imitsi.

Mugihe cyo kubaka imitsi, menya neza kwiga kurya neza kandi wirinde ibiryo bidafite ishingiro bivamo amavuta. Tugomba kwiga kurya amafunguro menshi, ashobora kuzamura igipimo cyo kwinjiza ibiryo.

Ibiribwa bigomba guhindurwa cyane no gutekwa, kwirinda ubwoko bwose bwibiryo byamavuta menshi n umunyu, kandi bigakora indyo yuzuye amavuta, proteyine nyinshi, ifasha kubaka imitsi no gutakaza amavuta.