1. Ishyirireho intego zifatika zo kwinezeza

Icyambere, ugomba gusobanura intego zawe zo kwinezeza. Uragerageza kugabanya ibiro no kubona imiterere, cyangwa uragerageza kongera imitsi? Kumenya intego zawe birashobora kugufasha gutegura gahunda nziza yo kwinezeza.

Imyitozo ngororamubiri itanga imyitozo itandukanye, harimo ikaride, imyitozo yimbaraga nibindi. Urashobora guhitamo ubwoko bwimyitozo ikubereye ukurikije intego zawe zo kwinezeza hamwe nibyo ukunda.

Icya kabiri, intambwe nziza yo kwinezeza

Uburyo bwa siyanse yubumenyi bugomba kuba kubanza gushyuha, kwimura ingingo zumubiri, guteza imbere gutembera kwamaraso, kubona buhoro buhoro ibyiyumvo byo kugenda, hanyuma imyitozo isanzwe.

Amahugurwa asanzwe agomba kubanza gutegura imyitozo yo guhangana (dumbbells, imyitozo ya barbell, nibindi), hanyuma agategura imyitozo yindege (treadmill, kuzunguruka, aerobics, yoga, nibindi).

Amahugurwa yo guhangana ningufu zingufu zawe arashobora kugufasha gukora neza, kugabanya amahirwe yo gukomeretsa, no kongera glycogene kugirango ubashe kwinjira mumatara yihuta mugihe cya kardio.

Abantu batakaza ibinure ahanini bakoresha imyitozo ya aerobic hamwe namahugurwa yimbaraga nkinyongera, mugihe abubaka imitsi bakoresha cyane imyitozo yingufu hamwe nimyitozo ya aerobic nkinyongera. Nyuma yimyitozo, ugomba kurambura no kuruhura itsinda ryimitsi igamije, ifasha imitsi gusana no gukura, kandi bigabanya isura yububabare.

3. Tegura igihe cy'imyitozo mu buryo bushyize mu gaciro

Imyitozo ngororamubiri muri siporo ntigomba kuba ndende cyangwa ngufi cyane, birasabwa ko buri myitozo iminota 40-90 ikwiye. Muri icyo gihe, imyitozo igomba gutegurwa byibuze inshuro 2-4 mu cyumweru kugirango umubiri ukore neza.

4. Witondere ubukana ninshuro zimyitozo ngororamubiri

Mugihe ukora imyitozo ngororamubiri, ugomba kwitondera kwiga inzira isanzwe yimodoka, utangirana namahugurwa yuburemere buke, kandi ntukore imyitozo buhumyi. Hamwe no kunoza imbaraga zumubiri, gahoro gahoro kongera imbaraga ninshuro zimyitozo ngororamubiri kugirango wirinde kwangirika kumubiri.

Mugihe kimwe, kuri bimwe mubikorwa bigoye cyane, urashobora kwitoza uyobowe numutoza kugirango wirinde kugenda nabi bitera imvune.

5. Komeza imyifatire myiza n'ingeso

Mugihe ukora imyitozo ngororamubiri, indyo yawe nayo igomba gukomeza, kwiga kurya neza, kwirinda ibiryo byubusa, no gukora indyo yuzuye proteine ​​nyinshi.