"Omusawo, nnina ssukaali... kale kirungi nze okukola dduyiro ng'okusitula obuzito?" Kino kibuuzo abantu bangi abalina ssukaali kye batubuuza. Oyinza okuba ng’otya katono n’okulonzalonza ku nsonga eno. Naye ekituufu kiri nti okutendekebwa mu maanyi kye kimu ku bintu ebisinga obulungi by’osobola okukola singa oba olina obulwadde bwa sukaali. Kibeere kitundu kikulu nnyo mu bulamu bwo obulungi.
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Okutendekebwa kuno okw’amaanyi kye ki?
Bw'olowooza ku Strength Training, osanga olowooza ku bantu abasitula obuzito obuzito mu gyms ennene. Naye ekyo si kye kyokka. Mu ngeri ennyangu, dduyiro yenna awaliriza ebinywa byo okukola ku mugugu ogutali gumu agwa mu kiti kino. Erinnya eddala eriyitibwa kino ye (Resistance Training).
Kino tekikwetaagisa na kugenda mu jjiimu ennene.
- Ebintu ebiyitibwa Dumbbells
- Bands z’okuziyiza
- Oluusi, dduyiro zino osobola okuzikola nga tolina kyuma kyonna, ng’okozesa obuzito bw’omubiri gwo (okugeza, okusika waggulu, okusiba n’ebirala).
Tekilwawo nnyo okutandika. Ne bw’ogenda okaddiwa, okukola dduyiro zino kijja kukuwa amaanyi mangi okukola emirimu gya bulijjo, gamba ng’okulinnya amadaala, okusitula ensawo y’emmere, oba okutambuza ekintu nga ssilindala ya ggaasi okutambulako katono. Era kirungi nnyo mu kunyweza amagumba go .
Migaso ki egy’okutendekebwa mu maanyi eri omuntu alina ssukaali?
Ku muntu alina obulwadde bwa sukaali naddala Type 2 Diabetes Mellitus, okutendekebwa mu maanyi kiringa zaabu. Kiwa omubiri gwo emigaso egiwerako egy’ekitalo. Ka tulabe kiki kye bali.
| Omugaso omukulu | Mu ngeri ennyangu... |
|---|---|
| Okuddamu kwa insulini okulungi | Bw’okola dduyiro, ebinywa byo bifuuka nga sipongi anywa ssukaali. Kale omubiri gwo tegwetaaga insulini nnyingi okukozesa ssukaali ali mu musaayi gwo. Kino kiyitibwa okwongera ku buzibu bwa insulini. |
| Okulongoosa mu nkozesa ya sukaali mu musaayi | Ebinywa bwe byeyongera amaanyi, byetaaga amaanyi mangi (glucose/sugar) okukola. N’olwekyo, omubiri gwo gutandika okukozesa obulungi ssukaali ali mu musaayi gwo. Kino kiyamba okufuga ssukaali mu musaayi. |
| Aids mu kugejja | Ebinywa bitundu by’omubiri ebyokya kalori nnyingi okusinga amasavu. Gy’okoma okuba n’ebinywa ebingi mu mubiri gwo, gy’okoma okwokya kalori nnyingi ne bw’oba oyimiridde buyimiridde. Kino kiyamba nnyo mu kukendeeza ku buzito. |
| Obulabe obutono obw’okulwala endwadde z’omutima | Obulabe obusinga obuli mu ssukaali bwe bulwadde bw’omutima. Dduyiro ono ayamba okufuga ebintu nga puleesa ne kolesterol omubi, bwe kityo ne kikendeeza ku bulabe bw’okulwala omutima. |
Okunoonyereza kulaga nti okutendekebwa kw’amaanyi kukola bulungi nga dduyiro ow’omukka ng’okutambula oba okudduka okusobola okulwanyisa ssukaali. Mu butuufu, ebivaamu biba birungi n’okusingawo bw’ogatta ebibiri bino. Ekibiina ekigatta abalwadde ba ssukaali mu Amerika kituuka n’okugamba nti abantu abalina ssukaali ow’ekika eky’okubiri batandikirewo enteekateeka y’okukola dduyiro ow’okuzimba amaanyi.
Okay, kale kino tukitandika tutya nga tetulina bulabe?
Kino kye kitundu ekisinga obukulu. Si kirungi okutandika mu bwangu n’obutafaayo.
Omutendera ogusooka: Yogerako n’omusawo!
Bw’oba tolina dda dduyiro mujjumbize, kakasa nti osooka kwogera n’omusawo wo. Ajja kukuwabula ku dduyiro ki omulungi n’omubi gy’oli, ng’atunuulira embeera yo eya sukaali, eddagala ly’omira, n’embeera endala ez’obujjanjabi z’oyinza okuba nazo (e.g., puleesa, obulwadde bw’omutima). Kino kikulu nnyo .
Omutendera ogwokubiri: Funa obuyambi okuva eri omutendesi bwe kiba kisoboka
Kino si buli muntu nti asobola okukikola. Wabula bw’oba osobola, kirungi okukola dduyiro ng’olambikiddwa omusomesa wa fitness omukakafu mu ntandikwa, kubanga okuyiga engeri y’okukolamu buli dduyiro ng’olina ffoomu entuufu kyetaagisa nnyo okuziyiza obuvune.
Kirungi obutakola dduyiro okusinga okukikola obubi. Kikulu nnyo okusooka okuyiga ekkubo ettuufu.
Omutendera ogw’okusatu: Tandika Mpola
Tandika enteekateeka yo ey’okutendekebwa mu maanyi ennaku bbiri oba ssatu mu wiiki. Tokola kibinja kya binywa kye kimu ennaku bbiri ez’omuddiring’anwa. Okugeza bw’oba wakoze emikono gyo leero, kola amagulu go enkya. Era olina okuwa ebinywa byo olunaku lw’okuwummula okuddaabiriza n’okunyweza.
Okutandika, kola dduyiro omu emirundi 10-15 (kino tukiyita ‘set’) , ennaku bbiri oba ssatu mu wiiki. Omubiri gwo bwe gumala okumanyiira obungi obwo, osobola okubyongera mpolampola. Ekigendererwa kirina okuba okwongera okutuuka ku ‘sets’ 3 (10-15 reps buli emu) eza dduyiro omu.
Tewerabira: Okubuguma n'okunyogoza!
- Okubuguma: Bulijjo buguma okumala eddakiika 5-10 nga tonnatandika kukola dduyiro wo . Ekintu eky’angu ng’okutambula amangu oba okukola okugolola okutono kimala. Kino kijja kuteekateeka ebinywa byo n’ennyondo zo okukola dduyiro ajja.
- Cool-down: Bw’omala okukola workout yo, tambula okumala eddakiika nga 5, olwo okole stretches. Buli kugolola kukwata okumala sekondi nga 30. Kino kiyinza okuyamba okukendeeza ku bulumi bw’ebinywa n’okwongera okukyukakyuka.
Obubaka Obutwala Awaka
- Okutendekebwa mu maanyi dduyiro wa mugaso eri abantu abalina ssukaali. Kiyinza okukola ebirungi ku ssukaali mu musaayi gwo, obuzito bw’omubiri n’obulamu bw’omutima.
- Nga tonnatandika pulogulaamu yonna empya ey’okukola dduyiro , kakasa nti oyogera n’omusawo wo era ofune olukusa.
- Tandika mpola mpola. Tositula buzito buzito mu bwangu oba okukola dduyiro okumala ebbanga eddene. Wuliriza omubiri gwo.
- Ffoomu entuufu kye kintu ekisinga obukulu. Bwe kiba kisoboka, sooka oyige ku muntu amanyi.
- Wummuza ebinywa byo wakati w’ennaku z’okukola dduyiro. Dduyiro atakyukakyuka era atakyukakyuka y’engeri esinga obulungi ey’okulaba ebivaamu.
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