Imyitozo 9 Abagabo bagomba gukora buri munsi

Imyitozo 9 Abagabo bagomba gukora buri munsi

Basore, kora gahunda yo gukomeza kuba mwiza.

Ingaruka z'icyorezo cya COVID-19, abagabo benshi bahagaritse imyitozo yabo isanzwe. Imikino ngororamubiri yuzuye, sitidiyo yoga hamwe n’inkiko za basketball zo mu nzu byafunzwe mu ntangiriro y’ikibazo mu ntangiriro za 2020. Byinshi muri ibyo bigo byongeye gufungura, kandi abagabo benshi bongeye gushyiraho uburyo bwo gukora imyitozo cyangwa gushyiraho bundi bushya.

Fairfax Hackley, umutoza ku giti cye ufite icyicaro i Fairfax, muri Virijiniya, agira ati: “Abantu benshi baricaye cyane kuva COVID-19 kandi bakoze ibirenze ibyo kwicara umunsi wose.” Nubwo abantu basa nkabantu benshi kuruta mbere hose bakora, umubyibuho ukabije muri Amerika uri hejuru cyane. Ati: "Turicaye cyane, dufite ububabare bwinshi n'indwara kurusha ibindi bihugu."

Kwizirika kuri gahunda imwe gusa irambiranye, imwe-imwe muri siporo yawe yijimye kandi yijimye ntabwo izabikora. Dore imyitozo icyenda abagabo bagomba gutekereza kongeramo gahunda zabo za buri munsi:

1. Gukurura imyitozo

Imyitozo ngororamubiri ni inzira nziza yo kubona imbaraga n’amahugurwa yo guhangana, bigomba kuba bimwe mu myitozo ya buri wese, nk'uko byatangajwe na Jonathan Jordan, umutoza wemewe wemewe ufite icyicaro i San Francisco. Jordan agira ati: “Waba ushaka kunanuka, gutoneshwa, gutanyagurwa cyangwa gukomera, imyitozo yo kurwanya ni ingenzi mu gukomeza umubiri muzima, kugenda no kubaho.” Muri siporo, aragusaba ko ushobora gukoresha imashini zikwemerera gukora ingendo zo gukurura, nka mashini yicaye cyangwa imashini ikurura insinga.

Kubaka imitsi ntabwo byubaka umubiri gusa. Iyo ukora imyitozo yo kurwanya ubukana bwinshi, uba wubaka kandi ukagumana ubwinshi bwamagufwa yawe, ubundi byitwa amagufwa nubucucike.

Nick Balestriere, umutoza w’ubuzima ku biro by’ubuvuzi by’imyaka bya Cenegenics biherereye muri Boca Raton, avuga ko imyitozo yo kurwanya biroroshye kunyerera mu bikorwa byawe bya buri munsi, nubwo waba uri mu muhanda ukaba udafite ibikoresho byo guterura ibiremereye. , Floride. Balestriere atanga igitekerezo cyo kugura imishumi ihagarikwa ihendutse, ushobora kuyitwara mumufuka wawe. Agira ati: “Ufite ubushobozi bwo gukora imashini imwe yo mu gatuza, gukubita amaguru ndetse n'akazi gakomeye, ndetse ntukeneye no kuva mu cyumba cya hoteri yawe.” Ati: "Amahugurwa akomeye yo kurwanya ubukana ni ingenzi cyane ku bitsina byombi mu kwirinda ostéoporose."

2. Gutora basketball no gusiganwa

Kubona imyitozo myiza yumutima ni ngombwa kubagabo mubyiciro byose. Kubira ibyuya muminota 20 kugeza kuri 40 kuri podiyumu cyangwa elliptike kumuvuduko gahoro kandi ugereranije birashobora kuba ubwoko bwumutima wonyine umenyereye, ariko ntabwo byanze bikunze bizamura igipimo cya metabolike - cyangwa uburyo umubiri wawe utwika karori , Balestriere ati.

Tekereza kongeramo imyitozo ya anaerobic - nko kwiruka cyangwa gusimbuka - iyo urangije ibikorwa bya aerobic, bizana imyitozo yawe kurwego rukomeye kandi bizamura metabolisme yawe mubikorwa. Isaha ikomeye cyangwa irenga ya basketball yuzuye umupira wamaguru basketball cyangwa umupira wamaguru nabyo birashobora gukora amayeri. Agira ati: “Tekereza umutima wawe na sisitemu yo gutembera nka moteri.” “Ukoresheje imyitozo ya aerobic na anaerobic, uba utunganije umubiri wawe kubintu byubuzima. Rimwe na rimwe, niba wabuze bisi ukaba ukeneye kwiruka kugirango uyifate, ukenera ubushobozi bwo kubikora utabuze umwuka cyangwa kugira umutima. Kandi urashaka kandi gushobora gufata urugendo rurerure nkigihe ugomba kugenda inzira 12 kuko metero ifunze. Rimwe na rimwe ugomba kugenda vuba, kandi rimwe na rimwe ukagenda buhoro. ”

Kubungabunga kenshi kandi byibanze ni ngombwa kugirango ugumane urwego rwiza rwumutima. Ndetse nabakinnyi bafite ubuzima bwiza cyane barashobora gutakaza ubushobozi bwabo bwiza mugihe badakomeje gahunda nziza yimyitozo ngororamubiri ya buri munsi.

3. Inkongoro

Ibikinisho biranyuranye, kandi urashobora kubikora nta bikoresho. Jim White, nyiri sitidiyo ya Jim White Fitness & Nutrition muri Virginia Beach na Norfolk, muri Virijiniya, agira ati: “Ikintu cy'ingenzi muri squat ni uburyo bukwiye.

Hagarara muremure n'ibirenge byawe intera y'ubugari butandukanye, ibitugu biruhutse. Itegereze imbere kugirango ijosi ryawe rihuze urutirigongo, kandi ufate amaboko yawe imbere yawe cyangwa ku kibuno. Buhoro buhoro wikubite nkaho ugiye gufata intebe mu ntebe y'ibiro yifuza inyuma yawe, ukomeza inkweto zawe hasi kandi umubiri ugororotse. Intego kumunani kugeza 12.

4. Ibihaha

Ibihaha ni undi mwitozo uzakomeza intoki zawe n'amaguru. Menya neza ko umubiri wawe wo hejuru ugororotse, ibitugu byagarutse kandi biruhutse kandi umunwa wawe uri hejuru. Tera imbere ukuguru kumwe, hanyuma umanure ikibuno kugeza amavi yombi yunamye kuri dogere 90. Ivi ryimbere rigomba kuba hejuru yamaguru; andi mavi yawe ntagomba gukora hasi. Komeza uburemere ku gatsinsino mugihe usubije inyuma uhagaze.

Urashaka ikibazo? Umuzungu atanga igitekerezo cyo kongeramo bicep hamwe na dibbells cyangwa kugenda imbere mugihe cyibihaha kugirango ibintu bigushimishe. Umunani kugeza kuri 12 reps izakora amayeri.

Yoga

Humura cyane: namaste. Hackley agira ati: "Kubura umwuka uhagije bitangira gukaza ibindi bibazo mu mubiri w'umuntu." Kugira ngo uhumeke neza kandi uhindure, tekereza gufata amasomo yoga. Mugihe imyitozo ikomeye yoga, guhumeka biratinda, bitandukanye no kwihuta nkuko byakorwa mugihe cyumutima wihuse. Umwera avuga ko usibye gutoza umubiri wawe guhumeka, uzanarambura imitsi ikomeye cyangwa idakoreshwa. Yongeyeho ko ibyo ari ngombwa kuko imitsi idahinduka ishobora gutera ibibazo byo mu mugongo, gukomera no kurira imitsi.

6. Ikibaho

Ikibaho - urashobora kubakunda cyangwa kubanga, ariko iyi myitozo ikwiye yo gushimangira izashimangira intangiriro yawe. Balestriere agira ati: "Ni byiza cyane mu kongera urutirigongo, rushobora gufasha mu kugabanya ububabare bw'umugongo." Manuka hasi nkaho ugiye gukora-gusunika, inkokora yawe yunamye kuri dogere 90 kandi amaboko yombi aruhukiye hasi. Shira umubiri wawe kumurongo ugororotse kuva hejuru yumutwe wawe kugeza kumutwe. Igikombe cyawe hamwe niba bikomerekejwe nigitutu. White agira ati: “Tangira ugerageza kubikora igihe cyose ubishoboye, hanyuma ugerageze gutsinda ibyo buri munsi.”

7. Kuzamura, gusimbuka no kunama

Ibikorwa nko gusimbuka, guterura, kunama no kugoreka - imyitozo ikora - irashobora gufasha gutoza imitsi ikoreshwa mubikorwa bya buri munsi nko guca nyakatsi.

Iyi mitsi irimo:

• Inyana.
• Imitsi yo mu gatuza.
• Hamstrings.
• Triceps.
• Quad.

Balestriere agira ati: "Amahugurwa y'imikorere arashobora kugutera imbaraga kubikorwa byawe (umurimo)." “Mu kwiruka, gusimbuka, guterura, kugoreka no kunama, utegura umubiri wawe imirimo isanzwe ya buri munsi wigana ingendo bakeneye.” Mugihe amwe mumyitozo asa nibyo wakora mumahugurwa yumutima, intumbero iratandukanye. Amahugurwa y'imikorere agufasha guteza imbere imbaraga no gutuza, bifasha gukora imirimo yawe ya buri munsi itekanye kuko urimo wongera umutekano muke. Urimo kunoza imikorere yumubiri wawe mugukora ubuzima bwa buri munsi. Urashobora, nk'urugero, kwinjiza inzogera za keteti hamwe nuburemere mu bihaha byawe kugirango ubashe gutwara ibiryo byawe byose munzu murugendo rumwe, cyangwa gukora lift yapfuye kugirango ukore imitsi uzakenera kumurimo wo murugo.

8. Kugenda, amagare no koga

Jamie Costello, visi perezida w’ibicuruzwa n’imyororokere mu kigo cya Pritikin Longevity Centre i Miami, avuga ko imyitozo ngororamubiri nkeya ishobora kuba igice cy’imyitozo ngororamubiri ya buri munsi y’umugabo. Kimwe mu bintu byiza byerekeranye niyi myitozo nuko ishobora gukorwa nimbaraga nke cyangwa imbaraga kandi bikagira akamaro mukubaka kwihangana mugihe urinda ingingo zawe umutekano kandi ufite ubuzima bwiza. Iyi myitozo irashobora kandi gufasha umutima wawe kugira ubuzima bwiza.

Ibikorwa nkibi birimo:

• Kugenda.
• Amagare.
• Koga.
• Kayaking.

Costello agira ati: "Ikintu cy'ingenzi ni uko ugenda umunsi wose na buri munsi." Gukoresha amasaha yubwenge na pedometero birashobora kugufasha gukurikirana iterambere ryawe no gutanga motifike.

9. Burpees

White agira ati: "Burpees ni imyitozo idasanzwe yuburemere bwumubiri hamwe ninyungu zitandukanye." “Zikoresha imitsi y'umubiri wose, zigatwika karori nyinshi kandi ntukeneye ibikoresho.”

Burpee nigikorwa kimwe, ariko urashobora kugabanyamo ibice:

• Uhereye kumwanya uhagaze, jya mu rubaho.
• Kora.
• Kora gusimbuka.
• Subiramo.