Kugirango utere imbere muri gahunda y'imyitozo ngororamubiri, ugomba kwikuramo ubwenge ukava mu karere kawe keza. Niba imyitozo yawe ihora yorohewe, birashoboka ko bitagutera ikibazo. Kugenda munzira imwe unyuze mubaturanyi cyangwa gukora gahunda imwe yo gutoza imbaraga icyumweru nicyumweru amaherezo bizabura ingaruka.
Ku ruhande rwiza, imyitozo iba yoroshye bivuze ko wateye imbere murwego rwawe rwo kwinezeza. Kurugero, umutima wawe ntuzagera hejuru nkuko uzamuka iyo misozi, kandi uburemere buzatangira kumva bworoshye kandi bworoshye.
Ubuzima bwiza
Niba wasanga ukora imyitozo buri gihe ariko ukaba udasa nkaho utera imbere ugana kuntego zawe, ushobora kuba mubyo bita plateau ya fitness. Muri iki kibazo, birashoboka ko igihe kigeze cyo kongera ingorane zimyitozo yawe. Inama zikurikira zizagufasha gufata neza ikaride yawe hamwe namahugurwa-yimbaraga-imyitozo kurwego rukurikira.
Nigute ushobora kuzamura umutima wawe
Shyiramo amahugurwa y'intera.
Ubu ni uburyo buhanitse bwamahugurwa yumutima arimo gukora igihe gito cyimyitozo ngororamubiri yo hejuru cyangwa hafi cyane, ihinduranya nigihe cyo gukira gukomeye. Kurugero, aho kwiruka uhagaze hafi yumurongo, wasimbuka, hanyuma ukiruka, hanyuma ukongera ukiruka.
Urashobora kandi guhindura ibi kugirango uhuze urwego rwimyitwarire yawe uhinduranya siporo yo kwiruka no kwiruka kugenda. Amahugurwa y'intera aje muburyo bwinshi, ariko urashobora gutangira wongeyeho igihe gito cyimirimo ikaze cyane mumyitozo yawe ya none.
Hugura ibindi bintu byimikorere yumutima.
Niba mubisanzwe ukora imyitozo ihamye - urugero, iminota 30 kuri podiyumu cyangwa umutoza wa elliptique kumuvuduko uringaniye - birashobora gushimisha kandi nibyiza kwibanda kubintu nkubwitonzi, guhuza, igihe cyo kubyitwaramo, umuvuduko nimbaraga. Kugirango ukore ibi, urashobora kugerageza plyometrics (imyitozo yo gusimbuka), imyitozo yintambwe hamwe na cone.
Ongeraho ubwoko butandukanye bwimikorere bizamura ubuzima bwawe nubwitonzi.
Koresha amaboko yawe.
Abatoza benshi kugiti cyawe baragusaba kwirinda gufata intoki mugihe ukora imyitozo kuri podiyumu cyangwa ibindi bikoresho byumutima. Ibyo biterwa nuko kwinjiza umubiri wose mukigenda bitwika karori nyinshi kandi byongera inyungu zijyanye no guhagarara no kuringaniza. Kugira ngo utere indi ntambwe, shyira mugambi amaboko mugihe cyimyitozo ngororamubiri kugirango wongere umutima wawe kandi utange imbaraga nkeya kubyiza byubuzima bwumutima kumyitozo yawe.
Shyiramo imisozi cyangwa imisozi.
Ongeraho impengamiro kumutima wumutima byongera ubukana bwimyitozo yawe utiriwe wimuka vuba. Byongeye kandi, kuzamuka imisozi, haba kuri podiyumu cyangwa hanze, ikora imitsi yawe muburyo butandukanye kuruta kugenda hasi.
Kurugero, kugendera kumurongo uhindura imitsi, glute n'imitsi y'inyana. Niba ugenda, kwiruka cyangwa kuzenguruka hanze, kubikora ahantu h'imisozi birashobora gutanga uburyo busanzwe bwo kongeramo intera mumyitozo yawe, kuko uzakora cyane kugirango uzamuke kandi ubone gukira gukomeye kumanuka no hasi.
Wambare ikoti riremereye.
Kubantu bamwe, ingamba zavuzwe haruguru zirashobora kuba nyinshi. Niba uri mushya gukora siporo, uhanganye n’imvune cyangwa ububabare cyangwa ukaba utishimiye gusa ingamba zikomeye, kugenda, wambaye ikoti riremereye ni amahitamo meza. Uburemere bwinyongera burashobora gutuma umuntu yiyongera kumutima wumutima udakeneye guhindagurika cyangwa kugenda byihuse.
Ni ngombwa gukora ubushakashatsi cyangwa kuvugana numutoza kugiti cyawe mbere yo guhitamo ikositimu ikwiye izagufasha kugera kuntego zawe neza. Kugirango umenye neza ubukanishi bwumubiri numutekano, ikositimu iremereye ntigomba kurenza 10% yuburemere bwumubiri wawe mugihe ukora imyitozo yumutima.
Nigute Wongera Amahugurwa Yimbaraga zawe
Kuzamura uburemere buremereye.
Mugihe kongera ibiro bisa nkigisubizo cyoroshye, ni ngombwa kongera ubukana bwa gahunda yawe yo gutoza imbaraga ufite intego na gahunda. Inzira imwe yo gukora ibi byitwa protocole ya kabiri-yiterambere.
Reka tuvuge ko urimo ukora repetitions 10 zimyitozo yintebe hamwe na pound 100. Ukoresheje iyi protocole, ukomeza nuburemere kugeza igihe ushobora gukora 15 rep. Noneho, ongeraho uburemere bwibiro 5% kugeza kuri pound 105, birashoboka ko bizagabanya umubare wa reps ushobora gukora kugeza 10 cyangwa 12. Komera hamwe nuburemere kugeza igihe uzongera kugera kuri rep 15, hanyuma wongere ibiro. Iyi nzira iremeza ko ugenda uhangayikishwa no kwiyongera kwimyitozo ngororamubiri.
Ongeraho ingendo.
Iyi myitozo ikora imitsi myinshi icyarimwe kandi ntabwo yongerera imbaraga gusa, ahubwo inarwanya guhuza kwawe, kuringaniza no gutuza. Ingero zirimo guhuza squats hamwe na progaramu yo hejuru, ibihaha hamwe na biceps curl hamwe na deadlifts yo muri Rumaniya hamwe n'umurongo ugororotse.
Genda gahoro.
Gutinda imikorere yimyitozo byongera ubukana kandi biguhatira gukomeza kwibanda kumyitozo. Mugihe cyo gushiraho, urashobora guhinduranya gukora reps ebyiri kumuvuduko wawe usanzwe hamwe na rep ebyiri kumuvuduko gahoro. Cyangwa, ingamba imwe yo kurwanya imihindagurikire yo kugerageza ni ukuzamura ibiro ku muvuduko wawe usanzwe hanyuma ukagabanya ibiro buhoro buhoro.
Hindura kuva pasiporo ujya gukira gukomeye.
Hagati yamaseti, abantu benshi bazicara ku ntebe, bafate amazi hanyuma baruhuke gusa kugeza batangiye iseti ikurikira. Ahubwo, gerageza gutambuka kuri gare ihagaze hafi, ukore udusimba dusimbuka cyangwa umugozi wo gusimbuka. Ibi bizakomeza umuvuduko wumutima wawe kandi byongere imbaraga muri rusange imyitozo yawe. Niba ibi bikabije kuri wewe, gerageza gufata ikiruhuko kigufi hagati yamaseti.
Ongeraho ihungabana.
Kugabanya ituze ryibanze ryawe uhagaze aho kwicara kumurongo wa biceps gutondeka cyangwa gukora igituza cya dumbbell kumupira wumupira aho kuba intebe byongera ikibazo cyo kuringaniza kandi byongera ingorane za buri myitozo
Cardio & Imbaraga Zamahugurwa
Wibande ku guhuza ibitekerezo n'imitsi.
Imyitozo ngororamubiri irashobora kugira imico yo gutekereza, kandi irenze kure yoga studio. Mugihe ukora imyitozo-imyitozo, tekereza kumitsi ikora. Tekereza basezerana hanyuma utekereze uburyo batanga ingendo. Iyo ugenda cyangwa utwaye igare ry'imyitozo ngororamubiri, kwibanda ku cyerekezo gisubiramo aho kureba televiziyo cyangwa kumva podcast birashobora guhindura imyitozo yoroshye muburyo bwo gutekereza neza. Ingingo hano ni ukwibanda kubikorwa biriho no gutekereza uburyo ibyo ukora ari byiza kumubiri no mubitekerezo.
Igihe cyo kohereza: Kanama-12-2022