Imyitozo ngororangingo nurufunguzo rwo gukomeza kuba mwiza. Binyuze mu myitozo ikwiye, dushobora kongera ubuzima bwiza bwumubiri, kunoza ubudahangarwa no kwirinda indwara. Iyi ngingo izasesengura ingaruka zimyitozo ngororamubiri ku buzima kandi itange inama zifatika zimyitozo ngororamubiri, kugirango twese hamwe dushobore kungukirwa ningendo nziza!
Icyambere ： ibyiza byo gukora siporo
1 ： Kongera imikorere yumutima nibihaha: Imyitozo ngororamubiri isanzwe irashobora kunoza imikorere yumutima nibihaha, kongera imbaraga z'umubiri hamwe nubushobozi bwo kurwanya umunaniro.
2 control Kugenzura ibiro: Imyitozo ngororamubiri ifasha gutwika karori no kugenzura ibiro, mu gihe kandi bigabanya ingaruka z’ubuzima ziterwa n'umubyibuho ukabije.
3 ： Kongera ubudahangarwa: Imyitozo ngororamubiri irashobora kongera ubudahangarwa bw'umubiri no kugabanya indwara.
4 Gutezimbere ubuzima bwo mumutwe: Imyitozo ngororamubiri irashobora kurekura imihangayiko no guhagarika umutima mumubiri, kuzamura ubuzima bwo mumutwe no kongera umunezero.
Icya kabiri advice Inama ngororamubiri ifatika
1 exercise Imyitozo ya aerobic: byibuze iminota 150 y'imyitozo ya aerobic mu cyumweru, nko kugenda vuba, kwiruka, koga, nibindi, bifasha kunoza imikorere yumutima nibihaha
2 rate Umutima urashobora gukoreshwa mugupima ubukana bwimyitozo ngororamubiri. Ukurikije ijanisha ritandukanye ryumutima ntarengwa, umuvuduko wumutima urashobora kugabanywamo ibice bitanu, bishobora kugabanywa ahantu hashyushye no kuruhukira, agace gatwika amavuta, agace gakoreshwa na glycogene, agace kegeranya aside ya lactique na zone ntarengwa yumubiri:
ZarmWarm-up and relaxation zone: Umutima utera muri iyi zone ni 50% kugeza 60% byumutima ntarengwa. Niba umuvuduko ntarengwa wumutima ari 180 gukubita / min, umuvuduko wumutima akeneye gushyuha no kuruhuka ugomba kuba 90 kugeza 108 gukubita / min.
Zone Agace gatwika amavuta: Umuvuduko wumutima wiyi zone ni 60% kugeza 70% byumutima ntarengwa wumutima, kandi iyi zone ahanini ni ugutanga ingufu zimyitozo ngororamubiri utwika amavuta, ashobora kugabanya neza amavuta no gufasha kugabanya ibiro.
Area Agace gakoreshwa na glycogene: Umuvuduko wumutima muri kariya gace ugomba kuba 70% kugeza 80% byumutima ntarengwa, muriki gihe ukoreshwa na karubone.
Zone Agace kegeranya aside: Umuvuduko wumutima muri iyi zone ugomba kuba 80% kugeza 90% byumutima ntarengwa. Hamwe nogutezimbere kwimyitozo ngororamubiri yumukinnyi, umubare wamahugurwa ugomba kwiyongera uko bikwiye. Muri iki gihe, amahugurwa akeneye kwinjira mu karere kegeranya aside ya lactique kugira ngo atezimbere, bityo imyitozo yo mu kirere igomba guhinduka imyitozo ya anaerobic kugirango ifashe kwirundanya kwa aside ya lactique.
Zone Umupaka ntarengwa: Umuvuduko wumutima muri iyi zone ni 90% kugeza 100% byumutima ntarengwa, ndetse nabakinnyi bamwe bashobora no kurenza urugero rw'umutima ntarengwa.
3 Training Imbaraga zamahugurwa: Gukora imyitozo igereranije yingufu zingirakamaro, nko guterura ibiremereye, gusunika hejuru, nibindi, birashobora kongera imbaraga zimitsi no kwihangana.
4 ： imyitozo ihindagurika kandi iringaniza: yoga cyangwa tai chi nandi mahugurwa, irashobora kunoza imikorere yumubiri nubushobozi bwo kuringaniza, kwirinda kugwa nizindi nkomere zimpanuka.
5 sports Siporo yamakipe, Kwitabira siporo yamakipe birashobora kongera imibanire myiza, gushaka inshuti nshya, no kongera kwishimisha siporo.
Imyitozo ngororangingo nurufunguzo rwo gukomeza kuba mwiza. Binyuze mu myitozo ikwiye, dushobora kongera ubuzima bwiza bwumubiri, kunoza ubudahangarwa no kwirinda indwara. Imyitozo ngororamubiri kandi itezimbere ubuzima bwo mumutwe nibyishimo. Tangira nonaha! Reka tube abagenerwabikorwa b'urugendo rw'ubuzima!
Igihe cyo kohereza: Kanama-02-2024
