Koga no kwiruka ntabwo ari imyitozo isanzwe muri siporo gusa, ahubwo nuburyo bwo gukora imyitozo bwatoranijwe nabantu benshi batajya muri siporo. Nkabantu babiri bahagarariye imyitozo yumutima nimiyoboro, bafite uruhare runini mukubungabunga ubuzima bwumubiri nubwenge muri rusange, kandi byombi ni imyitozo ngororamubiri yo gutwika karori hamwe namavuta.
Ni izihe nyungu zo koga?
1 、 Koga birakwiriye kubantu bafite ibikomere, arthrite nizindi ndwara. Koga ni uburyo bwiza bwo gukora siporo kubantu benshi barwaye, urugero, arthrite, imvune, ubumuga. Koga birashobora no gufasha kugabanya ububabare cyangwa kunoza gukira nyuma yimvune.
Kunoza ibitotsi. Mu bushakashatsi bwakozwe ku bantu bakuze bafite ikibazo cyo kudasinzira, abitabiriye amahugurwa bavuze ko ubuzima bwabo bwifashe neza ndetse no gusinzira nyuma y'imyitozo ngororangingo isanzwe. Ubushakashatsi bwibanze ku bwoko bwose bwimyitozo yo mu kirere, harimo imashini ya elliptique, gusiganwa ku magare, koga n'ibindi. Koga birakwiriye kubantu benshi bafite ibibazo byumubiri bibabuza kwiruka cyangwa gukora indi myitozo yindege.
3 、 Iyo koga, amazi atuma ingingo zigenda neza, zifasha kubatera inkunga mugihe cyo kugenda, kandi zitanga no kwihanganira ubwitonzi. Mu bushakashatsi bumwe buvuye ahantu hizewe, gahunda yo koga ibyumweru 20 yagabanije cyane ububabare kubantu barwaye sclerose nyinshi. Batangaje kandi ko iterambere ry’umunaniro, kwiheba n’ubumuga.
Ni izihe nyungu zo kwiruka?
1 、 Biroroshye gukoresha. Ugereranije no koga, kwiruka byoroshye kwiga kuko nikintu twavukanye. Ndetse no kwiga ubuhanga bwumwuga mbere yo kwiruka biroroshye cyane kuruta kwiga koga, kuko abantu bamwe bashobora kuvuka batinya amazi. Byongeye kandi, kwiruka bifite ibisabwa biri hasi kubidukikije ndetse n’ahantu kuruta koga.
Kwiruka birashobora guteza imbere ubuzima bwamavi yawe ninyuma. Abantu benshi batekereza ko kwiruka ari sport yingaruka mbi kubice. Kandi ni ukuri ko abiruka bamwe byabaye ngombwa ko bahindukira ku magare kubera kubabara ivi. Ariko ugereranije, abantu bakuze, bicaye, badafite ishusho bakuze bafite ibibazo byamavi ninyuma kurusha abiruka benshi.
2 Kunoza ubudahangarwa. David Nieman, umuhanga mu myitozo ngororamubiri na marathoner inshuro 58, yamaze imyaka 40 ishize yiga isano iri hagati yimyitozo ngororangingo n'ubudahangarwa. Byinshi mubyo yasanze byari inkuru nziza cyane na caveats, mugihe hanarebwa ingaruka zimirire kumubiri wiruka. Incamake ye: Imyitozo yoroheje irashobora kongera ubudahangarwa, imbaraga zidasanzwe zo kwihangana zirashobora kugabanya ubudahangarwa (byibuze kugeza ukize neza), kandi imbuto zijimye zitukura / ubururu / umukara zirashobora gufasha umubiri wawe gukomera no kugira ubuzima bwiza.
3 Gutezimbere ubuzima bwo mumutwe no kugabanya kwiheba. Abantu benshi batangira kwiruka kugirango batezimbere umubiri wabo, ariko bidatinze, impamvu ibatera gukomeza kwiruka biba kwishimira kumva biruka
4 pressure Umuvuduko ukabije w'amaraso. Kwiruka hamwe nindi myitozo iringaniye nuburyo bwagaragaye, butigenga ibiyobyabwenge kugirango ugabanye umuvuduko wamaraso.
Ikintu ugomba gusuzuma mbere yo koga cyangwa kwiruka
Koga no kwiruka byombi bitanga imyitozo ikomeye yumutima nimiyoboro y'amaraso kandi, nibyiza, guhinduranya hagati yabyo buri gihe bizabona inyungu nziza. Nyamara, inshuro nyinshi, ibintu byiza akenshi biratandukanye bitewe nibyo ukunda, ubuzima bwiza nibintu byubuzima. Dore ibyo ugomba gusuzuma mbere yo kugerageza koga cyangwa kwiruka.
1 、 Ufite ububabare bufatanye? Niba urwaye rubagimpande cyangwa ubundi bwoko bwububabare, koga nibyiza kuriwe kuruta kwiruka. Koga bishyira imbaraga nke ku ngingo, nuburyo bworoheje bwimyitozo ngororamubiri kandi ntibishobora kongera ibibazo byingingo.
2 、 Waba ufite ibikomere byo hepfo? Niba ufite ivi, amaguru, ikibuno cyangwa umugongo, koga biragaragara ko aribwo buryo bwiza kuko butagira ingaruka nke ku ngingo.
3 、 Ufite igikomere ku rutugu? Koga bisaba gukubitwa inshuro nyinshi, kandi niba ufite igikomere ku rutugu, ibi birashobora gutera uburakari kandi bikomeretsa cyane. Muri iki kibazo, kwiruka nuburyo bwiza.
4 、 Urashaka kuzamura ubuzima bwamagufwa? Mugihe wongeyeho uburemere bwinyana zawe nigikapu, urashobora guhindura kwiruka byoroshye mumagufa-afite amagufwa meza yo gutwara ibintu bizatinda rwose, ariko ntibizatakaza inyungu zabyo. Ibinyuranye, koga ntibishobora gukora ibi.
Igihe cyo kohereza: Kanama-19-2024
