Kuki imyitozo ngororamubiri ari ingenzi cyane? (Kuki imyitozo ngororamubiri ari ingirakamaro) Reka tubiganireho!

Ushobora kuba warumvise ko imyitozo ngororamubiri ari 'ingirakamaro ku mubiri', sibyo? Nibyo koko. Ariko se wari uzi ko imyitozo ngororamubiri atari nziza ku buzima bwawe bw'umubiri gusa, ahubwo inafitiye akamaro gakomeye ubwonko bwawe? Niba ukora imyitozo ngororamubiri mu buryo bukunogeye, umubiri wawe uzumva umeze neza, amarangamutima yawe azarushaho kuba meza, kandi imbaraga zawe zizongera kwiyongera. Reka turebere hamwe icyo imyitozo ngororamubiri ari cyo, inyungu iduha, n'uko twayigira igice cy'ubuzima bwacu.

Ni izihe nyungu nziza zo gukora siporo kuri wewe?

Impuguke zivuga ko umuntu ukiri muto agomba gukora imyitozo ngororamubiri iciriritse cyangwa iy’imbaraga nibura iminota 60 ku munsi. Kuki? Dore zimwe mu mpamvu:

• Ni byiza ku mubiri wose no mu bwonko: Tekereza, iyo ukora imyitozo ngororamubiri, ubuzima bw'ubwonko bwawe buratera imbere , kandi biroroha kwibuka ibyo wize. Hari abantu bagira ibibazo byo gusinzira nijoro, kandi iki ni igisubizo cyiza kuri ibyo. Iyo ukora imyitozo ngororamubiri, hari imiti imwe n'imwe ivanwa mu mubiri wawe, ituma wumva wishimye cyane kandi utuje. Mu by'ukuri, bigabanya ibyago byo kwiheba kandi bigafasha kugenzura amarangamutima nk'imihangayiko . Byongeye kandi, iyo urangije intego runaka - tekereza ku kintu nko kwiga gahunda nshya yo kubyina neza - biguha kumva wishimye kandi wishimye, si byo se? Icyo kiyumviro gishobora kugerwaho byoroshye binyuze mu myitozo ngororamubiri.

• Bifasha kugira ibiro byiza no kwirinda indwara: Gukora imyitozo ngororamubiri buri gihe bishobora gufasha kwirinda kwiyongera ibiro bitari ngombwa. Si ibyo gusa, bishobora no gufasha kwirinda indwara nyinshi zikomeye, nka Diyabete yo mu bwoko bwa 2 , Indwara z'umutima , n'umuvuduko ukabije w'amaraso . Imyitozo ngororamubiri yo gukomeza amagufwa - nko gusimbuka, kwiruka no guterura ibiremereye - ishobora gufasha gukomeza amagufwa yawe .

• Bigufasha gusaza neza: Ibi bishobora gusa nkaho bitagufitiye akamaro ubu. Ariko, kubera imyitozo ukora uyu munsi, umubiri wawe uzagushimira mu gihe kizaza. Urabizi, uburenganziraImyitozo ngororamubiri ishobora kunoza ubuzima bwawe - ni ukuvuga ubushobozi bwawe bwo kwishimira ubuzima - uko ugenda usaza. Ishobora kandi gufasha mu kubungabunga ubuzima bw'ubwonko no kugabanya ibyago byo kurwara indwara nka Alzheimer (indwara yo mu bwonko itera kwibagirwa). Hari abantu bashobora kugwa cyane uko bakura, kandi imyitozo ngororamubiri ishobora gufasha mu kwirinda kugwa no gukomereka.

Mu magambo make, siporo ni imwe mu shoramari ryiza ushobora gushora ku mubiri wawe no mu bwonko bwawe!

Ibice bitatu by'ingenzi bya gahunda yo gukora imyitozo ngororamubiri iboneye

Niba utangiye gukora imyitozo ngororamubiri, ugomba no gusuzuma ibi bice bitatu:

1. Imyitozo ngororamubiri yo mu kirere

2. Imyitozo yo gukomeza imitsi (Imyitozo ngororamubiri)

3. Ibikorwa byo koroshya imimerere

Reka tuvuge kuri buri kimwe muri ibi mu buryo burambuye .

Nakora nte imyitozo ngororamubiri (aerobic)?

Kimwe n'indi mitsi, umutima wawe nawo ukunda imyitozo ngororamubiri myiza. Imyitozo ngororamubiri ya aerobic ni imyitozo iyo ari yo yose ituma umutima wawe utera cyane kandi ikongera umuvuduko wo guhumeka. Iyo ukoze ubu bwoko bw'imyitozo ngororamubiri buri gihe, umutima wawe n'ibihaha birakomera bigatangira kugeza ogisijeni (binyuze mu turemangingo tw'amaraso dufite ogisijeni) ku bice byose by'umubiri wawe.

Niba ukina imikino yo mu ikipe - tekereza kuri basketball, umupira w'amaguru, hockey - ushobora kugira nibura iminota 60 yo kwitoza neza mu minsi yawe y'imyitozo.

Ariko niba udakina imikino yo mu ikipe, ntugahangayike. Hari ubundi buryo bwinshi bwo gukora imyitozo ngororamubiri yo mu mutima!

• Kugendera ku igare
• Kwiruka
• Koga
• Kubyina
• Kugenda n'amaguru vuba
• Umukino wa Tenisi
• Gutembera n'amaguru

Ushobora guhitamo icyo ari cyo cyose muri ibi.

Bite se ku bijyanye no gukora imyitozo ngororamubiri?

Urabona, imyitozo ngororamubiri si myiza ku mutima wawe gusa. Indi mitsi yo mu mubiri wawe ikunda imyitozo ngororamubiri. Iyo ukoresheje imitsi yawe, iyo uyikoresheje irakomera.

Indi nyungu yo kugira imitsi ikomeye ni uko itanga ubufasha bwiza ku ngingo zawe kandi ikagabanya ibyago byo gukomereka . Ibikorwa bikomeza imitsi yawe binakomeza amagufwa yawe.

Ntabwo buri gihe ugomba guterura ibiremereye kugira ngo ukomeze imitsi n'amagufwa yawe. Imyitozo itandukanye ikomeza imitsi itandukanye. Urugero:

• Komeza amaboko yawe: Guterura, gukurura no gusunika ni byiza cyane. Wibuka imyitozo wakoraga mu gihe cya siporo ku ishuri? Iyo ni yo.
• Komeza amaguru yawe: Ushobora gukora ibintu nko kwiruka, kugendera ku igare, gusiganwa ku mazi, gusiganwa ku maguru, nibindi. Nanone, imyitozo nko gusiganwa ku maguru no kuzamura amaguru ni ingirakamaro cyane ku maguru yawe.
• Komeza imitsi yo mu nda n'iy'imbere: Biragoye kubona ikintu cyiza kuruta gusiganwa ku mazi, imyitozo ya yoga cyangwa Pilates , plaque na crunches.

Ni gute wakwitoza kugira ubworoherane?

Imyitozo ngororamubiri ntikomeza umutima wawe, imitsi n'amagufwa gusa, ahubwo inafasha umubiri wawe kuguma woroshye. Koroshya ni ubushobozi bwo kunanura no kunama imitsi n'ingingo zawe byoroshye.

Kuba umuntu uhindura imikorere ye bishobora no gufasha umuntu kunoza imikorere ye ya siporo. Hari ibikorwa bimwe na bimwe, nko kubyina no kurwana, bisaba ko umuntu aba umuntu uhindura imikorere ye ku rwego rwo hejuru. Ariko, kongera imikorere ye bishobora no gufasha umuntu gukora neza mu yindi mikino, nko gukina umupira w'amaguru.

Biroroshye kubona imikino n'ibikorwa bitera ubushobozi bwo koroherwa:

• Yarwanye nk'umukino wa karate
• Imbyino ya Ballet
• Imyitozo ngororamubiri
• Yoga

Aya ni amahitamo meza. Kurambura umubiri nyuma yo kurangiza imyitozo ngororamubiri nabyo bishobora kugufasha kunoza ubworoherane bwawe.

Ukomeza ute iyi gahunda yo gukora imyitozo ngororamubiri?

Impamvu nyamukuru ituma abantu benshi bahagarika gukora siporo nyuma y'iminsi mike ni uko batakaza ubushake . Niba ibyo ukora bitagushimishije, biragoye gukomeza, si byo se? Ariko gerageza gushaka imikino n'ibikorwa bitandukanye, hanyuma ushake ikintu kikubereye kandi ukunda. Tekereza ko inshuti yawe Nimali ajya mu ishuri ryo kubyina buri mugoroba. Arabyishimira cyane, kandi yashoboye kugenzura ibiro bye. Ushobora kandi guhitamo ikintu ukunda.

Niba ukeneye akanyamuneza gato, jya mu ishuri, winjire mu itsinda, cyangwa ushake inshuti yo gukora imyitozo ngororamubiri. Ubwo ntuzabura ikintu na kimwe.

Niba ukeneye ubufasha mu gutangiza gahunda yo gukora siporo ikubereye kandi ikubereye, vugana n'umutoza cyangwa inzobere mu gukora siporo muri siporo.

Mu by’ukuri, kwimuka cyane no kwicara gato ni byiza kuri buri wese. Ibi ni ukuri cyane cyane ku bantu bafite ubumuga cyangwa indwara nka asima . Ariko, niba ufite ikibazo cy’ubuzima (urugero, niba utamenyereye imyitozo ngororamubiri), ni ngombwa kuvugisha muganga wawe mbere yo gutangira gahunda yo gukora imyitozo ngororamubiri.

Ubutumwa bwo kujyana mu rugo

Rero, ushyize hamwe ibi byose, ushobora kuba ubu usobanukiwe uburyo imyitozo ngororamubiri ari ingirakamaro kandi ifitiye akamaro, sibyo?

Ikintu cyiza ni uko bitaratinda gutangira gukora imyitozo ngororamubiri!

Ndetse n'ibintu bito bishobora kubarwa nk'imyitozo ngororamubiri - tekereza ku rugendo rugufi rw'igare, gutembera n'imbwa yawe, cyangwa amababi make mu busitani. Niba uri mushya mu gukora imyitozo ngororamubiri, tangira n'iminota mike ku munsi hanyuma buhoro buhoro ukore inzira yawe kugeza ku minota 60 yavuzwe haruguru. Kunda umubiri wawe kandi uwuhe imyitozo ukeneye. Hanyuma ushobora kubaho ubuzima bwiza kandi bwishimye!

Imyitozo ngororamubiri, siporo y'umubiri, ubuzima bwiza, ubuzima bwiza, imyitozo ngororamubiri y'umutima n'ubuhumekero, imbaraga z'imitsi, ubworoherane