Ese nawe urashaka kubaka umubiri wawe no gukomera? Reka tuvuge kuri ibi (Imyitozo yo Gukomera)!

Niba uri umuntu ukiri muto, cyangwa niba umwana wawe afite iyo myaka, ntabwo bitangaje kuba ushishikajwe no gukomera no kubaka umubiri muto. Wenda kuba umuhanga mu mikino, wenda kunoza isura yawe, cyangwa kugira ngo ukomeze kugira ubuzima bwiza. Reka twige byinshi kuri iyi myitozo yitwa 'Imyitozo ngororamubiri' cyangwa imyitozo ikorwa kugira ngo yongere imbaraga.

'Imyitozo ngororamubiri' ni iki?

Mu magambo make, 'Imyitozo ngororamubiri' ni ubwoko bwihariye bw'imyitozo yubaka imitsi yawe kandi ikongera imbaraga zayo. Dukoresha ibiremereye kuri ibi. Hari igihe byitwa kandi 'Imyitozo yo kurwanya imitsi', kuko bituma imitsi ikora neza nubwo hari ibyo idashobora gukora. Tekereza nawe, iyo uteruye ibiro, imitsi yawe yumva inaniwe gato, sibyo? Uwo munaniro ni wo utuma imitsi ikomera. Dushobora gukoresha ibintu bitandukanye kuri ibi:

• 'Ibiremereye by'ubuntu': Ibi ni ibiremereye ukunda kubona muri siporo, nka dumbbells na barbells. Ushobora kuba warabonye ikintu cyitwa 'kettlebells'. Ibi biroroshye gutwara kandi bihendutse cyane. Ariko, bisaba imyitozo ngororamubiri kugira ngo ubyikore neza, cyangwa ushobora gukomeretsa umubiri wawe niba ubikoze nabi.
• Imashini zipima ibiro: Izi zikunze kuboneka muri siporo, cyangwa wenda mu byumba by'imyitozo ngororamubiri byo ku ishuri. Izi mashini ziroroshya gukora siporo neza kuko imashini ubwayo ari yo igenzura ingendo zawe.
• Imigozi yo kurwanya: Iyi ni imigozi iramba kandi itanga ubudahangarwa bwiza ku mitsi mu gihe cy'imyitozo ngororamubiri.
• Uburemere bw'umubiri wawe: Yego, ushobora gukora imyitozo ngororamubiri nta bikoresho. Tekereza gukora push-up, squats, sit-up, nibindi. Ibi bikoresha uburemere bw'umubiri wawe.

Ibuka: Niba utaragera mu bugimbi (bivuze ko umubiri wawe utaratangira guhinduka cyane), imyitozo ngororamubiri izagutera imbaraga, ariko imitsi yawe ntizakura cyane. Nyuma y'ubugimbi, cyane cyane ku bahungu, imisemburo ya testosterone itanga imitsi myinshi bitewe no gukora imyitozo ngororamubiri. Abahungu bagira testosterone nyinshi kurusha abakobwa, bityo imitsi yabo izakura cyane.

Ni izihe nyungu z'iyi 'myitozo ngororamubiri'?

Si imitsi gusa, ibi bifite n'ibindi byiza byinshi kuri wewe.

• Muri rusange, imikorere y'umubiri iratera imbere: Umubiri wawe urushaho kugira imbaraga n'ubushobozi.
• Umubiri udafite ibinure byinshi uriyongera:Bivuze ko ibinure mu mubiri bigabanuka kandi imitsi ikiyongera. Ibi ni ingenzi cyane ku mubiri muzima.
• Bitwika karori nyinshi : Uko urushaho kugira imitsi, umubiri wawe utwika karori nyinshi nubwo waba uhagaze gusa. Ibi kandi bigufasha kugenzura ibiro byawe.
• Ikomeza amagufwa: Imyitozo ngororamubiri ikomeza amagufwa yawe.
• Itera imbere ubuzima bwo mu mutwe : Iki ni ikintu abantu benshi badatekerezaho. Imyitozo ngororamubiri, cyane cyane imyitozo ngororamubiri, ishobora kugufasha kugabanya stress no kunoza amarangamutima yawe . Ituma wumva wishimye.

Ibi nabitangira nte?

Noneho ko ushishikajwe, reka turebe uburyo bwo gutangira neza. Hari ibintu bike ugomba kwitondera kurusha uko wabitekereza. 1. Banza ushakishe muganga: Yego, ibi ni ingenzi cyane. Mbere yo gutangira guterura ibyuma, shakishe muganga wawe kugira ngo arebe neza ko ubuzima bwawe bukwiranye n'ibi. Wenda ufite ibibazo by'ubuzima utazi. 2. Shaka ubuyobozi bukwiye: Nyuma yuko muganga avuze ati 'Sawa', shaka inama ku muntu ubizi.

• Abatoza bo mu mashuri n'abatoza bo muri siporo barabizi neza. Amashuri menshi yigisha guterura ibiremereye cyangwa 'imyitozo ngororamubiri' mu masomo yo gukora imyitozo ngororamubiri.
• Cyangwa, sura siporo yo mu gace utuyemo urebe niba ushobora kwitabira imyitozo ngororamubiri cyangwa gukorana n'umutoza wawe bwite. Ariko menya neza ko uwo uhisemo afite impamyabumenyi kandi afite uburambe mu gukorana n'urubyiruko, cyane cyane niba bafite uburambe.

3. Menya uburyo bukwiye: Iki ni cyo kintu cy'ingenzi cyane. Ubwa mbere, menya uko wakora imyitozo nta buremere. Umaze kuyimenyera, shyiramo ibiro buhoro buhoro. Tangira n'ibiro ushobora gukora inshuro 8-12 icyarimwe. 4. Gira umuntu uri hafi (Spotter): Mu gihe uterura ibiremereye - byaba ari ibiro by'ubuntu cyangwa kuri mashini - ni ngombwa kugira umuntu uri hafi yo kugukurikirana. Cyane cyane niba uterura ibiremereye, 'spotter' ni umuntu ushobora kugufasha., ugomba rwose. Tekereza ko nubwo waba ufite ubuzima bwiza, rimwe na rimwe ntushobora gukora rep ya nyuma. Niba ukora imyitozo yo kuboko nka "Biceps curls", ushobora gushyira uburemere hasi. Ariko, niba ukora imyitozo nka "Bench press" (imyitozo yo mu gituza), niba udashobora kugenzura uburemere, bushobora kugwa mu gituza cyawe bigatera impanuka ikomeye. Niba hari "spotter" (umuntu ureba kure), ashobora kugukiza iyo mpanuka.

Ese koko imyitozo ngororamubiri itekanye?

Muri rusange, gahunda zo gutoza imbaraga ziba zifite umutekano cyane iyo zikozwe neza . Iyo zikozwe neza, ntabwo zangiza amagufwa yawe arimo gukura. Ariko, abantu bafite indwara zimwe na zimwe - urugero nk'umuvuduko ukabije w'amaraso, ibicurane, cyangwa indwara z'umutima - bagomba gusaba uruhushya kwa muganga mbere yo gutangira ikintu nk'iki.

Niba wumva ikintu kidasanzwe mu gihe ukora imyitozo ngororamubiri, niba wumva ububabare, cyangwa niba wumva urusaku rwo "gukanda" mu mubiri wawe, hagarika ako kanya. Jya kwa muganga kugira ngo umenye neza icyo ari cyo mbere yuko wongera gutangira imyitozo. Ushobora gukenera guhindura gahunda yawe y'imyitozo cyangwa guhagarika guterura ibyuma igihe gito kugeza igihe imvune ikize.

Abantu benshi batekereza ko guterura ibiremereye byose ari bimwe. Ariko, 'Imyitozo ngororamubiri', 'Powerlifting', na 'Bodybuilding' ni ibintu bitandukanye.

• Powerlifting ni ingano y'ibiro ushobora guterura icyarimwe.
• Intego yo gukora imyitozo ngororamubiri mu marushanwa ni ukunoza ingano n'imiterere y'imitsi.

Icy'ingenzi: Gutera imbaraga, gutera imbaraga mu mubiri, no gutera imbaraga mu mitsi ntibisabwa ku rubyiruko rukiri mu gukura, kuko bifite ibyago byinshi byo gukomereka bikomeye.

Hari abantu bashukwa gukoresha ibintu nka 'Anabolic steroid' bizeye kubaka imitsi minini. Ibi ni ibintu biteje akaga cyane. Ibi bishobora gutera ibibazo by'igihe gito nko guhinduka mu byiyumvo, ibiheri, ubuhabara, n'umuvuduko ukabije w'amaraso. Bishobora kandi gutera ibyago by'igihe kirekire kandi bikomeye nka kanseri, indwara z'umutima, no kutabyara. Rero, ntukigere ukoresha ibintu nk'ibyo.

Gahunda nziza yo gukora imyitozo ngororamubiri imeze ite?

Dore amategeko y'ibanze ushobora gukurikiza mu gihe ukora imyitozo ngororamubiri:

• Buri gihe kora 'wishyushya' mbere ya buri myitozo: Kora iminota 5-10 y' 'imyitozo ngororamubiri ijyanye n'imbaraga' (ni ukuvuga imyitozo yo kwishyushya isaba kwimura umubiri wawe). Ibi bizategura imitsi n'ingingo zawe kugira ngo witegure imyitozo.
• Niba uri mushya, banza utange imyitozo ngororamubiri:Mumare ibyumweru bike mukora sit-up, push-up, na squats kugira ngo murusheho kunoza imiterere yanyu n'ubuhanga bwanyu. Ni ngombwa gukora iyi myitozo neza mu buryo bukwiye mu buryo butabanje gukoresha ibiremereye.
• Umaze kumenya uburyo bukwiye bwo gukora imyitozo ngororamubiri, tangira ukoresheje ibiro byoroheje: byaba ibiro byoroheje cyangwa umukandara urinda. Uko imbaraga zawe ziyongera, genda wongera ibiro, umubare w'imyitozo ngororamubiri, cyangwa ubwoko bw'imyitozo ngororamubiri.
• Tangira usubiramo inshuro 8-12 kuri buri seti: Iseti imwe cyangwa ebyiri zirahagije mbere na mbere. Umutoza cyangwa umwarimu wemewe ashobora gushushanya gahunda ikubereye.
• Menya uburyo bukwiye bwo gukora, buri gihe imyitozo uyobowe: Ibi ni ingenzi cyane, nk'uko twabivuze mbere.
• Komeza umuvuduko nyuma ya buri myitozo: Nyuma y'imyitozo ngororamubiri, kora imyitozo yoroshye no kunanura imitsi mu buryo butaziguye (ni ukuvuga gufata umwanya mu gihe gito). Ibi bifasha imitsi yawe kugarura ubuyanja.

Kugira ngo ubone umusaruro mwiza, kora imyitozo ngororamubiri mu gihe cy'iminota 20-30 iminsi 2 cyangwa 3 mu cyumweru. Ruhuka nibura umunsi umwe hagati y'amasomo. Kora imitsi y'ingenzi mu maboko, amaguru, no mu nda - ni ukuvuga mu nda, mu mugongo no mu matako. Imyitozo ngororamubiri ni kimwe mu bigize gahunda y'imyitozo ngororamubiri iringaniye. Impuguke zitanga inama yo gukora imyitozo ngororamubiri nibura isaha imwe ku munsi. Igomba kuba ikubiyemo:

• Ibikorwa byo gukora aerobic (umutima): Ibi bikomeza umutima wawe n'ibihaha. Ibintu nko kugenda, kwiruka no koga ni imyitozo myiza yo gukora aerobic .
• Kurambura: Ibi byongera ubushobozi bw'umubiri wawe bwo koroherwa.

Nanone, kugira ngo ubone umusaruro mwiza, subira vuba nyuma yo gukora imyitozo ngororamubiri, unywe amazi menshi, kandi urye indyo yuzuye intungamubiri.

Ubutumwa bwa nyuma bwo kujyana mu rugo

Niba urimo gutekereza gutangira imyitozo ngororamubiri, icyo ni igitekerezo cyiza! Ariko, ibuka:

• Umutekano ni wo uza mbere na mbere: tangira ubaze muganga, ugire inama umuntu ubizi, kandi wige uburyo bwo kubikora neza.
• Tangira buhoro buhoro: Ntugahugire mu guterura ibintu biremereye icyarimwe. Kongera imbaraga buhoro buhoro.
• Umva umubiri wawe: Niba ubabara, hagarara. Ntugahatire.
• Bikore bishimishije: Hitamo ubwoko bw'imyitozo ngororamubiri ukunda. Hanyuma uzumva ushaka gukomeza.
• Ntukigere ukora ku bintu biteje akaga nka 'steroides'. Ikintu cyiza ni ukugira ubuzima bwiza kandi ukomeye mu buryo busanzwe.

Niba ufite ibindi bibazo kuri ibi, ntutinye kubaza muganga wawe, umwarimu wa siporo ku ishuri, cyangwa umutoza wizeye. Amahirwe masa!

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imyitozo ngororamubiri, imyitozo yo kurwanya, kubaka imitsi, siporo y'ingimbi, guterura ibiremereye mu buryo bwizewe, inyungu z'imyitozo ngororamubiri, gahunda y'imyitozo ngororamubiri, imyitozo ngororamubiri, gukura kw'imitsi, imyitozo ngororamubiri y'urubyiruko, guterura ibiremereye mu buryo bwizewe, inyungu z'imyitozo ngororamubiri, ingeso nziza z'ubuzima.