Wigeze ugerageza imyitozo yimbaraga? Imbaraga zamahugurwa ni imyitozo ya anaerobic yibanda ku kubaka imitsi kandi ishobora kutuzanira inyungu nyinshi. Imyitozo yimbaraga ntabwo ibereye urubyiruko gusa, ahubwo irakwiriye kubantu bageze mu za bukuru.

Imyitozo ngororamubiri isanzwe irashobora kugabanywamo: imyitozo yuburemere no kwitoza ibiro, imyitozo yo kwikorera ibiro nko guswera, gukurura, gusunika hejuru, ikibaho, kuzamura ihene nizindi zigenda ziremerera, kandi imyitozo yuburemere irashobora gukoresha bande ya elastique, barbell, dumbbells n'ibindi bikoresho byo gukora imyitozo.

Ingaruka zimyitozo itandukanye yimyitozo yimbaraga nazo ziratandukanye, mubisanzwe muri 6-12RM (RM bisobanura "gusubiramo cyane uburemere") ubukana, birashobora kunoza neza urugero rwimitsi, 12-20RM bigufasha cyane cyane kunoza umurongo wimitsi na elastique, nibindi byinshi kurenza 30RM bihwanye no gukora imyitozo yindege.

None, ni izihe nyungu zo guhugura imbaraga kubantu bakuze?

1. Amahugurwa yimbaraga arashobora kugabanya umuvuduko wo gusaza kumikorere

Gusaza bitangirana no gutakaza imitsi no kugabanuka kwamagufwa, no kugabanuka kwamagufwa bitangira kumyaka 35 naho gutakaza imitsi bitangira kumyaka 30, kandi abantu batitabira imyitozo ngororamubiri bagabanuka ku gipimo cya 0.5% kugeza 2% kuri umwaka.

Gukurikiza imyitozo yimbaraga birashobora gushimangira imitsi yumubiri, kurinda imitsi, kandi imitsi irashobora kurinda amagufwa yacu, ingirangingo, umubiri uzakomeza guhinduka kandi ukomeye.

2. Imyitozo yimbaraga irashobora kubaka ishusho nziza

Imitsi ni ingirangingo zitwara imbaraga z'umubiri, kandi abantu bafite imitsi myinshi barashobora kurya karori nyinshi burimunsi, bikabuza kwegeranya ibinure, bikagufasha kugabanya ibibazo byumubyibuho ukabije hagati, ariko kandi bikanoza umurongo wumubiri, bikagufasha kurema umubiri ukomeye. , reba neza imyenda, kandi abantu bazigirira icyizere.

3, imyitozo yimbaraga irashobora kuzamura urutonde rwubuzima

Imyitozo yimbaraga zirashobora gukora mumatsinda yumubiri wumubiri, kunoza ububabare bwumugongo, kunanirwa imitsi nizindi ndwara ziterwa nubuzima, kandi ubudahangarwa bwabo nabwo buzanozwa, kurwanya neza indwara, gushimangira umuvuduko wamaraso, bityo kunoza ibibazo bitatu bikomeye, kugabanya indwara indwara.

4. Imyitozo yimbaraga irashobora kugumana isura yubusore

Imitsi yimitsi nayo ifite ubushobozi bwo kubika amazi, ituma uruhu rwawe rukomera kandi rworoshye kandi rugabanya umuvuduko wiminkanyari. Uzasanga abantu bageze mu za bukuru batsimbarara ku myitozo yimbaraga bazasa nkabato kandi bafite imbaraga kurusha bagenzi babo.

5. Amahugurwa yimbaraga arashobora kurekura imihangayiko no kunoza imihangayiko

Imbaraga zamahugurwa zirashobora kureka amarangamutima yawe akabona catharsis ikwiye, ikagufasha kwirukana ibyiyumvo bibi, kuruhura umubiri wawe nubwenge bwawe, ukareka ukagira ibyiringiro byinshi byo guhangana nubuzima nakazi, kandi ugakomeza kunyurwa mubuzima.

ishusho

Ariko, abantu bageze mu kigero cyo kwitoza imbaraga, bakeneye kwitondera ingingo nyinshi:

1, hitamo imyitozo yawe yimyitozo ngororangingo, tangira utoza imyitozo yuburemere buke, wige amahame yimikorere, kugirango imitsi igire kwibuka neza, ntukore buhumyi imyitozo iremereye mugitangira.

2, ntukore imyitozo yitsinda runaka gusa, ahubwo ukore imyitozo kumatsinda yose yimitsi yumubiri, kugirango umubiri uringanize iterambere.

3, ongeramo poroteyine zihagije, imikurire yimitsi ntaho itandukaniye no kongeramo poroteyine, amafunguro atatu yo kurya amabere yinkoko menshi, amafi na shrimp, amagi, amata, inyama zinka nibindi biribwa byiza bya proteine.

4. Ihangane kandi wihangane. Imyitozo yimbaraga, itandukanye na cardio, ntabwo itanga ibisubizo byihuse. Tugomba gukomeza inshuro nyinshi imyitozo, gukora imyitozo inshuro zirenze 3 mucyumweru, hamwe nigihe cyo kubona umubiri uhinduka.

5. Nyuma yimyitozo, birakenewe kurambura no kuruhura itsinda ryimitsi igenewe, rishobora kunoza imitsi hamwe nibibazo bikomereye kandi bigafasha umubiri gukira.