Imyitozo y'umutimani urufunguzo rwingenzi kugirango upime imbaraga, zirashobora kudufasha gusobanukirwa uko umubiri uri mubyiciro bitandukanye, hanyuma biga imyitozo ya siyansi. Gusobanukirwa injyana yimpinduka zumutima birashobora kunoza imikorere neza mugihe wirinze umunaniro cyangwa ibikomere. Uyu munsi, tugiye kureba uburyo ushobora kunoza gahunda yawe yimyitozo yawe mugukoresha umutima wawe.
Imyitozo yumutima
Imyitozo yumutima bivuga umubare wimiti yumutima kumunota mugihe cy'imyitozo. Mubisanzwe bizamuka byo kwiyongera gukoresha ubukana, byerekana imbaraga zumutima kugirango bahure na ogisijeni bakeneye imitsi. Gusobanukirwa no gukurikirana imyitozo yumutima birashobora kudufasha kugenzura imikorere no gukora imyitozo neza kandi ifite umutekano.
Yaba ari imikino yo hanze, gusiganwa ku magare, imisozi cyangwa imisozi yo kwidagadura, buri kimwe gifite igikundiro cyihariye, gishobora kutuzuza icyuya icyarimwe, twumva ubwiza bwubuzima.
Uruhare rwibipimo bitandukanye byumutima
Mugihe cy'imyitozo, ukurikije umuvuduko utandukanye, turashobora kugabana mubibazo byinshi byumutima, buri ntera ihuye ningaruka zitandukanye zamahugurwa.
Imyitozo yoroheje (50-60% ntarengwa yumutima): Uru rutonde mubisanzwe rukwiranye nimyitozo ngororamubiri nkeya, nko kugenda cyangwa gusiganwa ku magare, bifasha kunoza metabolism, kunoza metabolism no kugarura imiterere yumubiri.
Imyitozo ngororamubiri isanzwe (60-70% Umubare wumutima): Iki nigipimo cyiza cyumutima kubikorwa bya Aerobic, bikunze kugaragara mubikorwa byurugero nko kwiruka no gusiganwa ku magare. Ifasha guteza imbere imikorere yumutima n'ibihaha, kongera kwihangana, no gutwika amavuta.
Imyitozo yo mu rwego rwo hejuru (70-80% by'umutima w'igipimo cy'umutima): Imyitozo yakozwe muri uru rwego, nk'imyitozo y'iki gihe cyangwa kwirukana intera cyangwa kwirukana imitima myiza, no kunoza imiti ya siporo muri rusange.
Imbaraga zikabije (90-100% max igipimo cyumutima): cyane cyane ikoreshwa mugihe gito cyamahugurwa yubukorikori bwinshi, nka hit. Ubu bukomere bw'imyitozo ntibushobora kunoza vuba kwihangana, ariko bigomba kwirinda gukomeza urugendo rurerure, kugirango tutatera umunaniro cyangwa ibikomere bikabije.
Ibikoresho byo kugenzura imitima bizwi cyane muriyi minsi, uhereye ubwenge bwubwenge kumatsinda yumutima ubigize umwuga ashobora kugufasha kuguma hejuru yumutima wawe. Binyuze mu gukurikirana igihe nyacyo, birashobora kugufasha kuguma mumwanya wumutima mugihe cyimyitozo kugirango izo ngaruka zirenze.
Hindura gahunda yawe kumahugurwa kubiciro byawe
Kubintu byindege: igihe kirekire cyamahugurwa muri zone yimyumbati yindege, nko kwiruka cyangwa koga, birashobora guteza imbere imikorere yumutima no gushimangira imbaraga zumubiri. Ku ntego zo gutakaza ibinure: Niba intego yo gutakaza ibinure, urashobora guhitamo imyitozo yoroheje ya 60-70% yumutima wawe ntarengwa muminota irenga 30 kugirango utwimure amavuta. Increase speed and strength: High-intensity interval training (HIIT) can effectively improve anaerobic endurance and exercise speed, through short bursts of exercise to raise the heart rate, then gradually drop to a lower interval of rest, repeated cycle.
Mugukurikirana neza imitima yawe nubuhanga butegura ubukana nigihe cyimyitozo, urashobora kugufasha kugera kuntego zawe, byaba byiza kwihangana, cyangwa ngongere ibinure, cyangwa kuzamura ibinure muri rusange. Reka umutima wawe ugabanye ko compas kandi wishimire imyitozo yose kandi neza!
Igihe cyohereza: Ukwakira-24-2024
