Imyitozo ngororamubiri nurufunguzo rwo kubika neza. Binyuze mu myitozo neza, dushobora kongera ubuzima bwiza, kuzamura ubudahangarwa no gukumira indwara. Iyi ngingo izashakisha ingaruka zimyitozo ku buzima no gutanga inama zifatika, kugirango dushobore kuba hamwe dushobora kuba abagenerwabikorwa bagenda neza!
Icya mbere: Inyungu zo gukora siporo
1: Gutezimbere imikorere yumutima nibibi: imyitozo isanzwe yimyambaro irashobora guteza imbere imikorere yumutima nigimuga, yongerera ubuzima bwumubiri nubushobozi bwo kurwanya umunaniro.
2: Kugenzura ibiro: Imyitozo ngororamubiri ifasha gutwika kalori no kugenzura ibiro, nubwo nayo igabanya ingaruka zubuzima zijyanye numubyibuho ukabije.
3: Gushimangira ubudahangarwa: Imyitozo ngororamubiri irashobora kuzamura ubudahangarwa bw'umubiri no kugabanya indwara.
4: Kunoza ubuzima bwo mu mutwe: Imyitozo ngororamubiri irashobora kurekura imihangayiko n'indwara mu mubiri, kuzamura ubuzima bwo mu mutwe no kongera umunezero.
Icya kabiri: Inama zifatika
1: Imyitozo ya Aerobic: Nibura iminota 150 yimyitozo yindege mu cyumweru, nko kugenda byihuse, kwiruka, koga, nibindi, bifasha kunoza imikorere yumutima nigitsina
2: Umutima urashobora gukoreshwa mugupima ubukana. Ukurikije ijanisha ritandukanye ry'umutima, igipimo cy'umutima kirashobora kugabanywamo ibice bitanu, bishobora kugabanywa hagati ya zone ishyushye kandi yo kwidagadura, zone ya glycogen, akarere ka glycogen
Agace k'ukuzure no kuruhuka: Umuvuduko w'umutima muri iyi zone ni 50% kugeza 60% by'igipimo ntarengwa cy'umutima. Niba umubare wumuntu ntarengwa ufite imyaka 180 utsindira / min, umutima akeneye gushyuha no kuruhuka bigomba kuba 90 kugeza 108 bikubita / min.
②Fat burning zone: The heart rate of this zone is 60% to 70% of the maximum heart rate, and this zone is mainly to supply energy for exercise by burning fat, which can effectively reduce fat and help reduce weight.
Agace kakoresha ibicuruzwa: Umuvuduko wumutima muri kariya gace kagomba kuba 70% kuri 80% byigiciro ntarengwa cyumutima, muri iki gihe ni ugukoreshwa na karubone.
Agace k'umutima wa Acide: Umuvuduko w'umutima muri kanone ugomba kuba ufite 80% kugeza kuri 90% by'igipimo ntarengwa cy'umutima. Hamwe no kunoza uburyo bwiza bwumukinnyi wumukinnyi, amafaranga y'amahugurwa agomba kwiyongera. Muri iki gihe, amahugurwa agomba kwinjiza muri zone yo kwegeranya Acide ya Lacctique kugira ngo ateze imbere, bityo imyitozo yo mu kirere igomba guhinduka imyitozo yo gutangiza Anaerobic kugirango ifashe kwegeranya acide ya LacCotic.
⑤physical Cum Zone: Umuvuduko wumutima muri kanone ni 90% kugeza 100% yumutima ntarengwa, kandi abakinnyi bamwe barashobora no kurenza urugero ntarengwa rwumutima.
3: Amahugurwa y'imbaraga: Gukora umubare ugereranije nimbaraga, nko guterura uburemere, gusunika, nibindi, birashobora kongera imbaraga zumutsi no kwihangana.
4: Guhinduka no kuringaniza amahugurwa: Yoga cyangwa Tai Chi na Tai Chi nandi mahugurwa, birashobora guteza imbere ubushobozi bwumubiri nubushobozi buringaniye, birinda kugwa hamwe nibindi byakomeretse.
5: Imikino yikipe, yitabira siporo yikipe irashobora kongera imikoranire myiza, gushaka inshuti nshya, no kongera imikino.
Imyitozo ngororamubiri nurufunguzo rwo kubika neza. Binyuze mu myitozo neza, dushobora kongera ubuzima bwiza, kuzamura ubudahangarwa no gukumira indwara. Imyitozo ngororamubiri kandi itezimbere ubuzima bwo mu mutwe n'ibyishimo. Tangira nonaha! Reka tube abagenerwabikorwa b'imiterere yubuzima!
Igihe cya nyuma: Aug-02-2024
