Imbaraga z'imitsi ni ikintu cy'ibanze cyo kwinezeza, bigira ingaruka kuri buri kintu cyose uhereye kumirimo ya buri munsi kugeza kumikino ngororamubiri. Imbaraga nubushobozi bwimitsi cyangwa itsinda ryimitsi yo gukoresha imbaraga zo kurwanya. Gutezimbere imitsi ningirakamaro mugutezimbere ubuzima muri rusange, kongera umutekano, no kwirinda ibikomere. Arikoniki mubyukuri imyitozo yimbaraga, nigute ushobora kugerageza imbaraga zimitsi? Reka twibire muri ibi bibazo byingenzi.
Imyitozo yimbaraga, izwi kandi nkimyitozo yo kurwanya cyangwa imyitozo yuburemere, ni ingendo zagenewe kubaka imbaraga z imitsi muguhatira imitsi gukora kurwanya imbaraga zihanganye. Izi mbaraga zirashobora kuva muburemere bwubusa (nka dumbbells na barbells), imirongo irwanya, uburemere bwumubiri, cyangwa ibikoresho kabuhariwe nka mashini ya kabili. Imyitozo ngororamubiri isanzwe irimo guswera, kurenza igihe, gukanda intebe, no gusunika. Izi ngendo zigamije amatsinda menshi yimitsi, bigatuma akora neza muri rusange. Imyitozo yimbaraga ikorwa mubisanzwe no gusubiramo, hamwe nuburemere cyangwa kurwanya bigenda byiyongera uko imitsi ihinduka kandi igakomera. Kubatangiye, guhera kumyitozo ngororamubiri yumubiri cyangwa uburemere bworoshye no kwibanda kumiterere ikwiye ni urufunguzo mbere yo kongera buhoro buhoro kurwanya.
Kugerageza imbaraga z'imitsi ni ngombwa mugukurikirana iterambere no kudoda gahunda y'imyitozo kubyo umuntu akeneye. Ariko nigute ushobora kugerageza imbaraga zimitsi? Uburyo bumwe busanzwe ni ikizamini cya rep-imwe (1RM), gipima urugero ntarengwa rw'uburemere umuntu ashobora guterura kugirango asubiremo rimwe imyitozo runaka, nk'imashini y'intebe cyangwa igituba. Ikizamini cya 1RM ni igipimo kiziguye cyimbaraga zuzuye, gitanga ikimenyetso cyerekana ubushobozi bwimitsi yawe. Kubantu bakunda uburyo buke cyane, ibizamini byimbaraga zidasanzwe, nkibizamini bitatu-rep cyangwa bitanu-rep, bitanga ubushishozi ugereranije 1RM ishingiye kubisubiramo byinshi kuburemere buke.
Ubundi buryo bwo gupima imbaraga zimitsi ni mumyitozo ya isometrici nkikigeragezo cyimbaraga. Iki kizamini kirimo kunyunyuza dinometero bigoye bishoboka, gutanga igipimo cyoroshye kandi cyoroshye cyingufu zifatika muri rusange, akenshi zifitanye isano nimbaraga zumubiri muri rusange. Ibizamini byimbaraga zikorwa, nko gusunika hejuru cyangwa kwicara byakozwe mugihe cyagenwe, nabyo ni ingirakamaro, cyane cyane mugusuzuma kwihangana hamwe n'imbaraga.
Muri make, imyitozo yingufu iratandukanye kandi iratandukanye, uhereye kumyitozo yumubiri ukageza no guterura ibiremereye, byose bigamije kuzamura imbaraga zimitsi. Kwipimisha imbaraga zimitsi birashobora gukorwa muburyo butandukanye, kuva 1RM kugeza isuzuma ryimikorere. Kwinjiza buri gihe imyitozo yimbaraga mubikorwa byawe byo kwinezeza no kugerageza buri gihe imbaraga zimitsi nintambwe zingenzi mugushikira umubiri uringaniye, ukomeye ushyigikira ibikorwa bya buri munsi nibikorwa bya siporo.
Igihe cyo kohereza: Ukwakira-28-2024