Ni gute wahitamo siporo ikubereye? (Guhitamo siporo ikubereye) Reka tubiganireho!

Uretse akazi ko ku ishuri, gukina siporo ni ikintu gitanga ibyishimo n'umutuzo ku mubiri no mu mutwe. Gukora siporo ntibiguha ibyishimo gusa, ahubwo binaguha ubuzima bwiza n'inshuti nshya. Hari abantu bafite igitekerezo gisobanutse neza cya "Ni iyihe siporo nkwiye gukina?" mu gihe cy'ishuri. Ariko ku bandi, iki ni ikintu gikwiye gutekerezwaho gato, kandi rimwe na rimwe gishobora kuba icyemezo kigoye. Rero, uyu munsi turaganira ku buryo bwo guhitamo siporo ikubereye, uwo ukunda.

Kuki twagombye guhitamo siporo?

Muri make, siporo si ukwishimisha gusa. Ni nziza kandi ku buzima bwawe bw'umubiri n'ubwo mu mutwe . Iyo ukora siporo, imitsi yawe irakomera, umutima wawe urushaho kuba mwiza, kandi ubudahangarwa bw'umubiri bwawe burushaho kuba bwiza. Tekereza ukuntu byaba byiza ushoboye gukina n'inshuti zawe nimugoroba aho kwicara mu ishuri umunsi wose. Si ibyo gusa, ahubwo iyo dukina siporo, twiga gukorana nk'ikipe, gufasha abandi, no kwemera gutsinda no gutsindwa. Aya ni amasomo y'ingirakamaro mu buzima.

Ibintu ugomba kuzirikana mbere yo guhitamo siporo

Hari ibintu bike ugomba gutekerezaho mbere yo guhitamo siporo.

• Ukunda iki? Mbere na mbere, tekereza ku cyo ukunda. Wenda uri umuntu ukunda kwiruka no gusimbuka, cyangwa wenda ukunda umukino usaba gutekereza gato.
• Ni izihe mbaraga ufite? Niba uri muremure, ushobora kuba umuhanga mu mukino nka basketball cyangwa volleyball. Niba uri umuhanga mu kwiruka, ushobora kuba umuhanga mu gusiganwa ku maguru.
• Ese uri kumwe n'ikipe cyangwa uri wenyine? Niba ukunda gukorana n'abantu benshi, hitamo siporo y'ikipe. Cyangwa, niba ukunda guhatana no gutsinda uri wenyine, gerageza siporo y'umuntu ku giti cye.
• Ushobora kumara igihe kingana iki? Hari siporo zimwe na zimwe zifite imyitozo ya buri munsi. Ugomba kandi kureba niba ufite umwanya wo kubikora.

Igikuru ni uko siporo uhisemo ari yo ikuzanira ibyishimo . Ushobora kuba utekereza uti "Ese, sinshobora kubikora? Ese nzagera mu ikipe?" Ntucike intege. Gerageza gusa. Ni byiza kugerageza kuruta gutekereza ko utabishobora. Hari imikino imwe n'imwe, nko gusiganwa ku maguru cyangwa gusiganwa ku maguru, iguha amahirwe yo kwitabira no gukora imyitozo nubwo waba utariteguye guhatana ako kanya.

Ese siporo y'ikipe cyangwa siporo y'umuntu ku giti cye ni nziza kuri njye?

Iki nacyo ni ikintu abantu benshi batekerezaho. Reka turebe uko ibi byombi bimeze.

Bike ku mikino yo mu ikipe

Tekereza ku mukino nka Cricket, umupira w'amaguru, basketball, netball, volleyball, hockey yo mu kibuga cyangwa lacrosse. Mu mukino nk'uyu, buri mukinnyi uri mu kibuga agomba gukorera hamwe, agamije intego imwe. Nk'ibice by'imashini imwe. Abakinnyi bamwe bashobora kuba bafite impano kurusha abandi, ariko ikipe ikomeye ntabwo ibaho kubera ko hari abakinnyi b'ibyamamare gusa.Ni ngombwa ko buri wese mufashanya kandi agakorera hamwe. Ushobora kwigira byinshi mu mikino nk'iyi, nko gukorera hamwe, ubuyobozi, n'uburyo bwo gukorana n'abandi.

Reka kandi twige ku mikino y'abantu ku giti cyabo.

Hari imikino nka tenisi, gusiganwa ku maguru, gusiganwa ku maguru, koga, siporo, no gukirana. Aha niho impano yawe bwite igaragara. Birumvikana ko hari ibice by'ikipe nka relays mu gusiganwa ku maguru no koga. Ariko muri iyi mikino myinshi, nubwo watsinda irushanwa wenyine, ikipe yawe ishobora gutsindwa, cyangwa se niba watsindwa, ikipe ishobora gutsinda. Imikino nk'iyi ishobora kugufasha kwigirira icyizere, kwitwara neza, no kwifuza kugera ku ntego yawe wenyine .

Bite se niba ntakunda siporo iteguye cyane?

Urabizi neza. Wenda ntabwo witaye cyane ku mikino yo ku ishuri cyangwa imikino yo guhiganwa. Nta kibazo! Ntabwo ari ikibazo. Hari ibikorwa byinshi bitari ibya siporo bishobora kugufasha kugira ibyishimo n'ubuzima bwiza. Birashoboka ko ufite imyitozo ngororamubiri cyangwa igikorwa ukora mu gihe cyawe cyo kuruhuka. Ariko niba ushaka ikintu gishya cyo gukora n'icyo kugabanya imihangayiko, gerageza ibi bintu:

• Kuzamuka amabuye: Ese wakundaga kuzamuka ibiti no gusimbuka hejuru y'inkuta ukiri umwana? Ubwo rero "Kuzamuka amabuye" ni uburambe bwiza. Biguha imyitozo ngororamubiri myiza ku mubiri wawe wose. Tekereza gato, amaboko yawe, amaguru, ibitugu, umugongo, n'imitsi yo mu nda - byose bikora icyarimwe!
• Gutembera mu misozi cyangwa ku igare : Ubu ni uburyo bubiri bwiza bwo gukora imyitozo ngororamubiri neza mu gihe wiga ibya kamere, kwishimisha, no kwishimira ibikorwa byo hanze. Niba ugiye ku musozi cyangwa inzira iri hafi yawe, jyana nibura undi muntu umwe. Ni byiza kugira umuntu ugufasha mu gihe cy’impanuka. Niba ugiye ku rugendo rurerure rumara iminsi myinshi, menya neza ko ugiye n’umuntu ufite uburambe n’ubumenyi .
• Ibikorwa byo mu mazi: Amazi ni ahantu heza ho kubona imbogamizi nshya. Hari ibikorwa byinshi byo mu mazi ushobora gukora bitewe n'ubuhanga bwawe n'imbaraga zawe. Uretse koga, gusiganwa mu bwato, gusiganwa mu bwato, kuroba ukoresheje inkoni yo kuroba, nibindi.Ushobora kugerageza ibintu nka `(Kuroba)`, `(Kugenda ku bwato)`, `(Kugenda mu bwato)`, `(Kugenda ku rubura)`, `(Kugenda ku rubura mu mazi)`, `(Kugenda ku rubura mu mazi)`. Niba ufite ubutwari, no kugendera ku rubura bizaba ari uburambe bwiza.

Fata ikiruhuko muri siporo mu gihe cy'umwaka umwe – ariko ntukagire ikiruhuko mu bikorwa!

Waba uhisemo siporo imwe cyangwa ebyiri cyangwa eshatu, ni ngombwa guha umubiri wawe ikiruhuko mu gihe ukora indi mirimo. Ibi tubyita "Imyitozo ngororamubiri". Mu magambo make, gufata ikiruhuko muri siporo ukora buri gihe no gukora ikindi kintu bishobora kugufasha kugabanya ibyago byo gukomereka cyane. Bishobora kandi kugufasha gukomeza kugira ubuzima bwiza. Ingero ebyiri nziza za "Imyitozo ngororamubiri" ni koga no kugendera ku igare. Ibi byombi bishobora kunoza ubuzima bwawe bw'umutima no gukomeza imitsi yawe. Koga bishobora gutuma umubiri wawe wo hejuru ukomera, mu gihe igare rishobora gukomeza amaguru yawe. Ku munsi mwiza, ushobora no kujya ku igare cyangwa kwiruka hanze. Fata ikiruhuko mu nzira kandi ukore imyitozo yoroshye nka "Sit-ups" na "Push-ups". Ibi bizafasha gukomeza no kunoza imitsi yawe yo mu nda . Ikindi kintu cyiza wakora hagati ya siporo ni ugukora imyitozo ngororamubiri yo kongera imbaraga . Ariko, ni ngombwa kubaza muganga wawe n'umutoza w'ishuri ryawe mbere yo gutangira iyo myitozo ngororamubiri. Muganga wawe ashobora kugenzura niba ufite ikibazo cy'ubuzima kandi akaguha uburenganzira bwo gukora iyi siporo. Umutoza wawe ashobora gutegura imyitozo ngororamubiri ijyanye na siporo yawe.

Ni ibihe bikorwa bimfasha kuruhuka?

Hari ibikorwa bimwe na bimwe bishobora gutuma wumva unaniwe kandi icyarimwe bikaguha ihumure rikomeye mu mutwe wawe. Ibi bikorwa bitatu bishobora gukomeza umubiri wawe ndetse n'ubwonko bwawe:

• Yoga : Yoga ishobora kongera ubushobozi bwo koroherwa, imbaraga, kuringaniza , no kwihangana . Uretse inyungu z'umubiri, abantu benshi bakora yoga bavuga ko igabanya imihangayiko n'imihangayiko , kandi ikabafasha gutekereza neza .
• Pilates :Pilates ni ubwoko bw'imyitozo ngororamubiri butuma habaho ubwisanzure, imbaraga, kwihangana, no guhuza neza hatabayeho kongeramo imitsi. Pilates ifasha mu kunoza imitsi gutembera neza, igafasha umubiri kugira uburimbane, kandi igakomeza imbaraga z'umubiri (torso). Abantu bakora Pilates bakunze kuvuga ko imiterere yabo irushaho kuba myiza kandi ko badakunze gukomereka.
• Tai chi: T'ai chi ni ubuhanga bwo kurwana bwa kera bw'Abashinwa. Ni uburyo bwiza bwo kunoza ubworoherane bwawe, gukomeza amaguru yawe, imitsi yo mu nda cyangwa iyo mu gice cy'imbere, n'amaboko.

Bite se niba siporo nkunda itari ku ishuri ryanjye?

Si buri shuri rifite buri mikino. Urugero, ishuri ryo mu mujyi rishobora kuba ridafite ibibuga binini bihagije byo gukiniramo. Mu buryo nk'ubwo, ishuri ryo mu cyaro rishobora kuba ridafite abanyeshuri bahagije bo gukinisha ikipe kuri buri mikino. Aho ishuri riherereye nabyo bishobora kugira ingaruka kuri ibi. Urugero, niba utuye mu gace kagwa urubura kuva mu gihe cy'impeshyi kugeza mu mpeshyi, ishuri ryawe rishobora kuba ridafite imikino myinshi yo hanze. Ntugahangayike niba ishuri ryawe ridafite imikino ukunda. Ushobora kugerageza indi mikino mu gihe cy'umwaka. Cyangwa, reba niba ushobora kwinjira mu ishyirahamwe ry'imyidagaduro mu mujyi cyangwa mu mudugudu wawe.

Icyo wahitamo cyose, icy'ingenzi ugomba kwibuka ni ugukomeza kwishima mu gihe umubiri wawe uhorana ubuzima bwiza!

Amaherezo, ibuka ibi (Ubutumwa bwo kujyana mu rugo)

Rero, nubwo guhitamo siporo ikubereye bishobora kugufasha gutekerezaho, inyungu zayo ni nyinshi.

• Kora icyo ukunda: Hitamo ikintu kikuzanira ibyishimo kandi wumva ko ushobora gukora.
• Ntutinye kugerageza: Ntugahangayikishwe no kuvuga ngo "Ese nzabishobora?", gerageza gusa.
• Itsinda cyangwa umuntu ku giti cye: Hitamo uburyo bukunogeye neza, bitewe n'ibyo ukunda.
• Si siporo itegurwa gusa: Niba ubyifuza, ushobora no gukora ibindi bikorwa nko kuzamuka amabuye no gutembera mu misozi.
• Ntiwibagirwe gukora imyitozo ngororamubiri: Kugira ngo wirinde imvune zikabije, kora n'indi myitozo.
• Shaka inama kwa muganga: Ni byiza kugisha inama muganga mbere yo gutangira imyitozo ngororamubiri mishya, ndetse igoye gato.
• Ishimire! Amaherezo, icy'ingenzi ni uko ibyo ukora bikuzanira ibyishimo.

Siporo si irushanwa gusa, ni isomo rikomeye mu buzima kandi ni ubunararibonye bwiza. Hitamo siporo ikubereye maze utangire kubaho ubuzima bwiza kandi bwishimye!

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Guhitamo imikino, siporo y'umubiri, imikino yo ku ishuri, imikino y'ikipe, imikino y'umuntu ku giti cye, imyitozo ngororamubiri, ubuzima bwo mu mutwe