Imyitozo ngororamubiri ni ingenzi mu kugumana ubuzima bwiza. Binyuze mu myitozo ngororamubiri ikwiye, dushobora kongera ubuzima bwiza bw'umubiri wacu, kongera ubudahangarwa bw'umubiri wacu no kwirinda indwara. Iyi nkuru izasuzuma ingaruka z'imyitozo ngororamubiri ku buzima kandi itanga inama z'imyitozo ngororamubiri, kugira ngo hamwe tubashe kunguka mu ngendo nziza!
Icya mbere: ibyiza byo gukora imyitozo ngororamubiri
1: Kongera imikorere y'umutima n'ibihaha: Gukora imyitozo ngororamubiri ihoraho bishobora kunoza imikorere y'umutima n'ibihaha, bikongera imbaraga z'umubiri zo kwihangana no kurwanya umunaniro.
2: Kugenzura ibiro: Imyitozo ngororamubiri ifasha gutwika karori no kugenzura ibiro, ndetse inagabanya ibyago by'ubuzima bijyana n'umubyibuho ukabije.
3：Komeza ubudahangarwa bw'umubiri: Gukora imyitozo ngororamubiri bishobora kongera ubudahangarwa bw'umubiri no kugabanya indwara.
4: Kunoza ubuzima bwo mu mutwe: Imyitozo ngororamubiri ishobora kugabanya imihangayiko n'umunaniro mu mubiri, ikongera ubuzima bwo mu mutwe no kongera ibyishimo.
Icya kabiri: Inama ku myitozo ngororamubiri
1: imyitozo ngororamubiri: nibura iminota 150 yo gukora imyitozo ngororamubiri mu cyumweru, nko kugenda vuba, kwiruka, koga, nibindi, bifasha kunoza imikorere y'umutima n'ibihaha
2: Umuvuduko w'umutima ushobora gukoreshwa mu gupima imbaraga z'imyitozo ngororamubiri. Dukurikije ijanisha ritandukanye ry'umuvuduko ntarengwa w'umutima, umuvuduko w'umutima ushobora kugabanywamo ibice bitanu, bishobora kugabanywamo agace ko gushyushya no kuruhuka, agace ko gutwika ibinure, agace ko gukoresha glycogen, agace ko gukusanya aside lactic n'agace k'umubiri gahagaze:
①Agace ko gushyushya no kuruhuka: Umuvuduko w'umutima muri aka gace ni 50% kugeza 60% by'umuvuduko ntarengwa w'umutima. Niba umuvuduko ntarengwa w'umutima w'umuntu ari 180 bets/min, umuvuduko w'umutima akeneye kugira ngo ashyushye kandi aruhuke ugomba kuba 90 kugeza 108 bets/min.
②Agace ko gutwika ibinure: Umuvuduko w'umutima muri aka gace ni 60% kugeza 70% by'umuvuduko ntarengwa w'umutima, kandi aka gace gagamije gutanga ingufu zo gukora imyitozo ngororamubiri binyuze mu gutwika ibinure, bishobora kugabanya ibinure neza no gufasha kugabanya ibiro.
③Agace ka Glycogen ikoreshwa: Igipimo cy'umutima muri aka gace kigomba kuba hagati ya 70% na 80% by'igipimo ntarengwa cy'umutima, muri iki gihe giterwa na karubohidrati.
④Agace k'aside lactic: Umuvuduko w'umutima muri aka gace ugomba kuba hagati ya 80% na 90% by'umuvuduko ntarengwa w'umutima. Hamwe n'ingufu z'umubiri z'umukinnyi, ingano y'imyitozo igomba kongerwa uko bikwiye. Muri iki gihe, imyitozo igomba kwinjira mu gace k'aside lactic kugira ngo irusheho kuba myiza, bityo imyitozo yo gukora aerobic igomba guhinduka imyitozo yo gukora anaerobic kugira ngo ifashe aside lactic irusheho kuba nziza.
⑤Agace k'umubiri: Umuvuduko w'umutima muri aka gace ni 90% kugeza 100% by'umuvuduko ntarengwa w'umutima, kandi bamwe mu bakinnyi bashobora no kurenza umuvuduko ntarengwa w'umutima w'abahanga.
3：Imyitozo ngororamubiri: Gukora imyitozo ngororamubiri ku rugero ruciriritse, nko guterura ibyuma biremereye, gusunika imitsi, nibindi, bishobora kongera imbaraga z'imitsi no kwihangana.
4: imyitozo yo koroshya no kuringaniza: yoga cyangwa tai chi n'indi myitozo, ishobora kongera ubushobozi bw'umubiri bwo koroshya no kuringaniza, ikarinda kugwa no gukomereka ku mpanuka.
5: Siporo mu ikipe, Kwitabira imikino mu ikipe bishobora kongera imibanire myiza, kugira inshuti nshya, no kongera ibyishimo bya siporo.
Imyitozo ngororamubiri ni ingenzi mu kugumana ubuzima bwiza. Binyuze mu myitozo ngororamubiri ikwiye, dushobora kongera ubuzima bwiza bw'umubiri, kongera ubudahangarwa bw'umubiri no kwirinda indwara. Imyitozo ngororamubiri kandi irushaho kunoza ubuzima bwo mu mutwe n'ibyishimo. Tangira ubu! Reka tube abagenerwabikorwa b'umuryango w'ubuzima!
Igihe cyo kohereza: Kanama-02-2024
