Iyo abantu batekereje kumyitozo ngororamubiri, inyungu zubuzima bwumutima nimiyoboro y'amaraso akenshi ziza mubitekerezo. Nyamara, imyitozo ya anaerobic - bakunze kwita imbaraga cyangwa imyitozo yo kurwanya - igira uruhare runini mukubungabunga no kuzamura ubuzima bwacu muri rusange. Waba uterura ibiro, ukora imyitozo ngororamubiri, cyangwa ukora imyitozo yimbaraga ndende (HIIT), imyitozo ya anaerobic irashobora guhindura umubiri wawe nubuzima muburyo bukomeye. Reka twibire kumpamvu twese tugomba kwinjiza imyitozo ya anaerobic mubikorwa byacu.
1. Kubaka misa
Imwe mu nyungu zigaragara zimyitozo ya anaerobic niyongera imitsi. Bitandukanye n'imyitozo yo mu kirere, itezimbere cyane cyane ubuzima bwumutima nimiyoboro yimitsi, imyitozo ya anaerobic yibanda kubiturika bigufi byibikorwa byinshi. Ubu bwoko bwimyitozo irwanya imitsi yawe, biganisha kumeneka yimitsi. Mugihe umubiri wawe usana izo fibre, zirakura zikomeye kandi nini, bigatuma imitsi yiyongera. Igihe kirenze, ibi ntibitezimbere gusa ahubwo binongera imbaraga no kwihangana.
2. Kongera Metabolism
Imitsi ni ingirabuzimafatizo ikora, bivuze ko itwika karori no kuruhuka. Ubwinshi bwimitsi ufite, niko kuruhuka kwa metabolike. Ibi bivuze ko mugukora imyitozo isanzwe ya anaerobic, urashobora kongera neza umubare wa karori umubiri wawe utwika umunsi wose, kabone niyo waba udakora neza. Iyi ninyungu zingenzi kubantu bose bashaka kugabanya ibiro cyangwa kugumana umubiri muzima.
3. Kongera ubwinshi bwamagufwa
Mugihe tugenda dusaza, amagufwa yacu asanzwe atakaza ubucucike, biganisha kumiterere nka osteoporose. Imyitozo ya Anaerobic, cyane cyane itwara ibiro nko guterura ibiremereye cyangwa imyitozo yo kurwanya, byagaragaye ko itera gukura kw'amagufwa no kongera ubwinshi bw'amagufwa. Ibi birashobora kugabanya cyane ibyago byo kuvunika na osteoporose, bigatuma imyitozo ya anaerobic igira uruhare rukomeye rwo gusaza neza.
4. Kunoza ubuzima buhuriweho
Bitandukanye n'imyumvire isanzwe ivuga ko imyitozo yimbaraga ishobora kugorana ingingo, imyitozo ikwiye ya anaerobic irashobora rwose guteza imbere ubuzima. Gukomeza imitsi ikikije ingingo zawe bitanga inkunga nziza kandi itajegajega, bigabanya amahirwe yo gukomereka. Byongeye kandi, kwiyongera kwimikorere kugerwaho binyuze mumahugurwa asanzwe birashobora kugufasha guhuza ingingo zawe guhinduka kandi nta bubabare.
5. Kuzamura ubuzima bwo mu mutwe
Ubuzima bwumubiri bufitanye isano cyane no kumererwa neza mumutwe, kandi imyitozo ya anaerobic nayo ntisanzwe. Kwitabira imyitozo isanzwe yimbaraga byagaragaye kugabanya ibimenyetso byamaganya, kwiheba, no guhangayika. Ibyingenzi bisabwa muri iyi myitozo birashobora kuba nkuburyo bwo gutekereza, bikagufasha gutandukana nibibazo bya buri munsi kandi ukibanda kumurimo urimo. Byongeye kandi, kurekura endorphine mugihe cyimyitozo ngororamubiri bifasha kunoza imyumvire no kurema ubuzima bwiza.
6. Kongera imbaraga zimikorere
Imyitozo ya Anaerobic ntabwo ari ukureba neza gusa; nibijyanye no gushobora gukora ibikorwa bya buri munsi byoroshye. Yaba yitwaje ibiribwa, guterura abana bawe, cyangwa ibikoresho byo mu nzu, imbaraga zakazi zungutse binyuze mumyitozo ya anaerobic yorohereza imirimo ya buri munsi. Izi mbaraga zinoze zirashobora kandi kuzamura imikorere yimikino ngororamubiri itandukanye, bigatuma yongerwaho agaciro mubikorwa byose byo kwinezeza.
7. Kurinda Indwara Zidakira
Amahugurwa yimbaraga yerekanwe kugabanya ibyago byindwara zitandukanye zidakira, harimo diyabete yo mu bwoko bwa 2, indwara z'umutima, na kanseri zimwe. Mugutezimbere insuline, kugabanya umuvuduko wamaraso, no kugabanya ibinure byumubiri, imyitozo ya anaerobic igira uruhare runini mukurinda indwara. Imyitozo isanzwe irashobora kugufasha kubaho igihe kirekire, ubuzima bwiza.
Umwanzuro
Kwinjiza imyitozo ya anaerobic muri gahunda yawe yo kwinezeza itanga inyungu zitandukanye, kuva ubwinshi bwimitsi hamwe na metabolism kugeza ubuzima bwiza bwo mumutwe no kwirinda indwara. Waba utangiye cyangwa ushaka kongera gahunda yo gukora imyitozo iriho, imyitozo yimbaraga nigikoresho gikomeye cyo kugera no kubungabunga umubiri nubwenge bwiza. Ubutaha rero iyo ukubise siporo, ibuka ko uburemere butagamije kubaka imitsi gusa - ni ukubaka ubuzima bwiza.
Igihe cyo kohereza: Ukwakira-28-2024