Iyo nta fitness yari ifite mbere, ntibyari byoroshye gufata ubukonje, ariko noneho nyuma yo kwinezeza, physique isa nabi. Ntabwo bivugwa ko imyitozo ngororamubiri ishobora gushimangira imyitozo ngororamubiri, burya uko imyitozo ngororamubiri, imyitozo ngororamubiri igenda irushaho kuba mibi?

 Mubyukuri, uburyo bwa siyansi yubuzima bwiza bushobora kugera ku ngaruka zubuzima bwiza. Niba ushaka kunoza ubushobozi bwumubiri ukoresheje fitness, ugomba guhitamo uburyo bwiza, ntabwo buhumyi. Ugomba kumenya: nyuma yamasaha 2-4 nyuma yimyitozo ngororamubiri, kurwanya umubiri nibyo bidakomeye, kandi niba muri iki gihe, ukomeje ingeso mbi zubuzima, bishobora kwangiza ubuzima bwabo.

Kurugero: ako kanya nyuma yo kwinezeza kwiyuhagira, iyo imyenge yawe yagutse, umuvuduko wamaraso wihuta, kurwanya ni muke, bagiteri ziroroshye gutera hanze, kugabanuka kwimitsi yamaraso no kwaguka bizagira ingaruka kumaraso yacu, bityo bigira ingaruka kubuzima, byoroshye kubona abarwayi.

Niba utaje kuri izi nama zimyitozo mugihe cyimyitozo ngororamubiri, witondere imyitozo ngororamubiri izahindura umubiri, bikaviramo ubuzima bubi kandi bubi!

1. Ntukarambure mbere yo gukora

Abantu benshi ntibakora akamenyero ko kurambura, ariko kurambura mbere yo kwinezeza ningaruka nziza zifasha kumubiri, nka: guteza imbere umuvuduko wamaraso, kongera umuvuduko wumutima, kwemerera umubiri kwinjira mumyitozo ngororamubiri byihuse, ariko kandi birashobora kwirinda gukomeretsa imitsi n'ibindi.

Niba utarambuye mbere yo kwinezeza, uzasanga imitsi yawe igenda irushaho gukomera no guhinduka "imitsi yapfuye", kandi imitsi ntigira elastique kandi ikumva yuzuye, ibyo nabyo bikazakomeretsa mugihe cy'imyitozo ngororamubiri.

 2, imyitozo ngororamubiri ikurikira buhumyi inzira

Abantu benshi ntibumva imyitozo yuzuye, batekereza ko gukora imyitozo iremereye irashobora kubaka imitsi, novice ukunda nukwigana imana yimyitozo ngororamubiri gukora imyitozo.

Ariko bose bibagirwa ko bafite ubushobozi bwo gukora imyitozo iremereye, ntugahangayikishwe nuburyo bwabo bwo kwitoza ibiro biremereye ariko byoroshye kuganisha kumitsi, imbaraga zimitsi ntizateye imbere, ariko zaragabanutse.

Turashobora kubona kenshi ko abantu benshi bafite impanuka kuko bakora buhumyi imyitozo yuburemere buremereye, bityo uko urushaho kuba mwiza, niko ubabaza umubiri wawe.

3. Nyuma yimyitozo inshuro nyinshi nimbaraga

Imyitozo myinshi yera yera itekereza: uko umubare wimyitozo ngororamubiri, niko umuvuduko ukura wimitsi uzaba, bityo burimunsi kugirango ube mwiza. Nkuko buriwese abizi, imyitozo nkiyi izatuma imitsi ihora imeze nabi, idashobora gusanwa, kandi umubiri uri muburyo bukabije.

Muri iki gihe, imitsi ntizakura gusa, ahubwo izorohereza imitsi kunanirwa. Gukura kw'imitsi, usibye imyitozo nayo igomba kuruhuka bihagije, naho ubundi gushaka kubaka imitsi ntibishoboka.

Ntukitoze amasaha arenze 2 buri mwanya, kandi ukeneye amasaha 48-72 yo kuruhuka nyuma yimyitozo kugirango ubashe gukora icyiciro gikurikira cyo gukangura, kugirango imitsi ikure neza.

4. Ntukiyuhagire nyuma yo gukora siporo

Nyuma y'imyitozo ngororamubiri, umubiri uri mu bushyuhe bwo kugabanuka, ntugahite woga, bitabaye ibyo bikomeretsa umubiri. Wiyuhagire ukonje nyuma yo gukora, ushobora kumva umeze neza, ariko umubiri wawe urababara.

Nyuma yo kwinezeza, umubiri uri mubushuhe bwo kugabanuka, umuvuduko wamaraso mumubiri urihuta cyane, kandi kwiyuhagira bikonje bituma imiyoboro yamaraso yuruhu igabanuka, bityo bigatuma amaraso agaruka buhoro.

Muri iki gihe, umutima wawe ningingo zimbere bizaba bifite amaraso adahagije, byangiza umubiri wawe. Byongeye kandi, umubiri uri mubushuhe bwo kugabanuka, ugomba kwitondera gukomeza gushyuha, kwiyuhagira gukonje ntagushidikanya ko bituma umubiri ushobora kwibasirwa numuyaga nigitero gikonje. Birasabwa kuruhuka iminota 30 nyuma yimyitozo yo kwiyuhagira neza ni amahitamo meza.

5, akenshi kurara nyuma yo gukora siporo

Nkuko twese tubizi, gukira no gukura kwimitsi bikenera igihe cyo kuruhuka, kandi kuzamura ubushobozi bwumubiri wumubiri hamwe no guhangana nabyo bisaba umubiri kuruhuka bihagije kugirango ukire buhoro buhoro kandi utere imbere.

Niba uhora uryamye nijoro nyuma yimyitozo ngororamubiri, imbaraga zawe ntizishobora gutera imbere, kandi umuvuduko wimitsi uzagenda gahoro.

Kuryama ubwabyo ni kwiyahura karande, bizangiza gusa umubiri wumubiri, bityo rero witondere amategeko yo gusinzira kare, ntukarare.