Koga no kwiruka ntabwo ari imyitozo isanzwe muri siporo, ahubwo ikoresha uburyo bwatoranijwe nabantu benshi batajya muri siporo. Nka bahagarariye imyitozo ngororamubiri, bagira uruhare runini mugukomeza ubuzima rusange bwumubiri nubwenge, kandi nibikoresho byiza byo gutwika karori n'ibinure.
Ni izihe nyungu zo koga?
1, koga birakwiriye abantu bakomeretse, rubagimpande n'izindi ndwara. Koga ni uburyo bwo gukora neza abantu benshi bafite ibibazo, urugero, rubagimpango, gukomeretsa, ubumuga. Koga birashobora no gufasha kugabanya ububabare cyangwa kunoza gukira nyuma yo gukomeretsa.
2, kunoza ibitotsi. Mu bushakashatsi bw'abakuze bakuze hamwe no kudasimba, abitabiriye batangaje ko ubuzima no gusinzira nyuma y'imyitozo isanzwe ya Aerobic. Ubushakashatsi bwibanze ku bwoko bwose bw'imyitozo ngororamubiri, harimo imashini za elliptique, gusiganwa ku magare, koga nibindi byinshi. Koga birakwiriye kubantu benshi bafite ibibazo byumubiri bibabuza kwiruka cyangwa gukora izindi myitozo ya Aerobic.
3, iyo koga, amazi akora ingingo buoyant, ifasha kubashyigikira mugihe cyo kugenda, kandi itanga kandi kurwanya ubwitonzi. Mu bushakashatsi bumwe buturuka ku nkomoko yizewe, porogaramu y'ibyumweru 20 yo koga yagabanutse cyane ububabare mubantu bafite sclerose nyinshi. Batangaje kandi iterambere ry'umunaniro, kwiheba n'ubumuga.
Ni izihe nyungu zo kwiruka?
1, byoroshye gukoresha. Ugereranije no koga, gukora biroroshye kwiga kuko nikintu twavukanye. Ndetse no kwiga ubumenyi bwumwuga mbere yo gukora biroroshye cyane kuruta kwiga koga, kuko abantu bamwe bashobora kuvuka amazi. Byongeye kandi, kwiruka bifite ibisabwa bito kubidukikije nuburyo burenze koga.
Kwiruka birashobora kuzamura ubuzima bwamapfundo ninyuma. Abantu benshi batekereza ko gukora ari siporo ifite ingaruka mbi kubijyanye ningingo. Kandi nukuri ko abiruka bamwe bagombaga guhindura amagare kubera ububabare bwamavi. Ariko ugereranije, ni setentary, hasohoka-shusho abantu bakuru bafite amavi mbi cyane kuruta abiruka benshi.
2, kunoza ubudahangarwa. David Nieman, umuhanga ukora imyitozo na 58 marathoner, yamaze imyaka 40 ashize yiga umurongo hagati y'imyitozo n'ubudahangarwa. Ibyinshi mubyo yasanze ari inkuru nziza cyane hamwe namasaya, nubwo nawe areba ingaruka zimirire ku mubiri wabancibe. Incamake ye: Imyitozo yo mu rwego irashobora kuzamura ubudahangarwa, ultra-Kwihangana birashobora kuba ubudahangarwa (byibuze kugeza igihe wuzuye), kandi imbuto zumutuku / ubururu / ubururu / ubururu / ubururu / ubururu / ubururu / ubururu / umukara / ubuzima bwiza.
3, bitezimbere ubuzima bwo mumutwe no kugabanya kwiheba. Abantu benshi batangira kwiruka kugirango bateze imbere ubuzima bwiza, ariko bidatinze, impamvu iyitera gukomeza kwiruka iba kwishimira kwihuta
4, umuvuduko wo hasi wamaraso. Kwiruka hamwe nindi myitozo isanzwe ni inzira igaragara, yigenga ibiyobyabwenge kugirango agabanye umuvuduko wamaraso.
Ikintu cyo gusuzuma mbere yo koga cyangwa kwiruka
Byombi no kwiruka bitanga imyitozo ikomeye yimitima myiza kandi nibyiza, guhinduranya byombi buri gihe bizasarura ibyiza. Ariko, inshuro nyinshi, ibintu byiza akenshi bitandukanye bitewe nibyo umuntu akunda, ubuzima bwubuzima nuburyo bwo kubaho. Dore ibyo ugomba gutekereza mbere yo kugerageza koga cyangwa kwiruka.
1, ufite ububabare buhuriweho? Niba urwaye rubagimpande cyangwa ubundi bwoko bwububabare, koga nibyiza kuri wewe kuruta kwiruka. Koga gushyira ibibazo bike ku ngingo, ni uburyo bworoheje bw'imyitozo ngororamubiri kandi ntibishoboka ko bizatanga ibibazo bihuriweho.
2, ufite ibikomere byo hasi? Niba ufite ivi, ankle, ibikomere cyangwa inyuma, koga biragaragara ko ari byiza cyane kuko bidafite ingaruka nke ku ngingo.
3, Ufite igikomere? Koga bisaba inkoni yasubiwemo, kandi niba ufite imvune yigitugu, ibi birashobora gutera uburakari no gukomeretsa nabi. Muri uru rubanza, kwiruka ni amahitamo meza.
4, urashaka kunoza ubuzima bwa igufwa? Mugukongera uburemere n'inyana zawe hamwe nigikapu, urashobora guhindura byoroshye kwiruka mumagufwa meza-yera rwose itangira rwose, ariko ntuzabura inyungu zayo. Ibinyuranye, koga ntibishobora gukora ibi.
Igihe cya nyuma: Kanama-19-2024
