Uburyo bwiza

Fitness method (2)

Kwihangana

Imyitozo yo kwihangana, izwi kandi nk'imyitozo ya aerobic, nuburyo bwingenzi kandi bwibanze bwimyitozo ngororamubiri.Mu myitozo ngororamubiri yo kuvura no gukumira imyitozo ngororamubiri, ikoreshwa cyane cyane mu gusubiza mu buzima busanzwe no gukumira indwara zidakira z'umutima, imitsi, ubuhumekero, endocrine ndetse n'ubundi buryo bwo kunoza no kunoza imikorere y'umutima, imitsi, ubuhumekero, endocrine n'ubundi buryo.Mu myitozo ngororamubiri no kubaka umubiri, imyitozo yo kwihangana (aerobic) nuburyo bwiza bwo kubungabunga ubuzima bwumubiri nubwenge muri rusange no gukomeza uburemere bwumubiri.

Imikino yo kwihangana ibereye abantu babyibushye harimo kugenda hasi, kugenda kumusozi, kugenda kurigukandagira, kwiruka, gusiganwa ku magare, koga, n'ibindi.

Imbaraga

Mu myitozo ngororamubiri, imyitozo ishingiye ku mbaraga ikoreshwa cyane cyane ku barwayi bafite ubumuga bwimitsi, imitsi, cyangwa imikorere mibi ya sisitemu ya moteri na sisitemu ya nervice, cyane cyane kugarura imbaraga zimitsi nimikorere yibihimba.Mugusana gukosora ubumuga no gukumira indwara zidakira ziterwa no kwangirika kwimitsi, imiterere nimikorere yimitsi ningingo zirashobora kunozwa muguhitamo kongera imbaraga zimitsi no guhindura imbaraga zimitsi.

Imyitozo ngororamubiri ni ugushimangira imyitozo yingufu zimitsi, ni imyitozo ngororamubiri yo kurya ibinure, kandi ikwiranye nuburyo bwimyitozo ikoreshwa nabantu bafite umubyibuho ukabije bafite umubiri mwiza.

Fitness method (3)

Umupira

Imikino yumupira ni siporo cyangwa imikino ishingiye kumupira.

Hariho imikino myinshi ikunzwe cyangwa siporo irimo ubwoko bwumupira.Iyi mikino irashobora gushyirwa mubikorwa n'intego zabo rusange, byerekana inkomoko rusange cyangwa ibitekerezo byabo:

Koresha ibibabi nka baseball, golf na cricket.

Ibitego bibiri, nka basketball, uburyo bwose bwumupira wamaguru, umupira wamaguru, cyangwa lacrosse.

Kurasa mu kirere nka volley ball na tennis.

Kanda intego yagenewe, nkumupira wo gukina.

Abantu bafite umubyibuho ukabije bafite physique nziza barashobora kwitabira imikino idakomeye yumupira, kandi abafite physique idakomeye barashobora gufata imikino yumupira idahiganwa.

Imyitozo yo mu kirere

Imyitozo ngororangingo, ogisijeni irashobora kubora isukari mu mubiri no kurya ibinure byumubiri, kongera no kunoza imikorere yumutima, kwirinda osteoporose, no kugenzura imitekerereze nubwenge.Irashobora kunoza umubiri no kugabanya ibinure byumubiri.Muri icyo gihe, irashobora kandi kongera ibirimo serotonine mu maraso kugirango igere ku rwego rusanzwe.(Serotonine ni imiti mu bwonko igira ingaruka kumyumvire no mumiterere, kandi serotonine nkeya irashobora kongera ibyago byo kurwara umutima.

Ibinyuranye n'imyitozo ya aerobic ni imyitozo ya anaerobic, yerekeza ku myitozo ngororamubiri ikomeye kandi ikomeye y'imitsi muri “hypoxia”.Bitewe n'umuvuduko ukabije n'imbaraga ziturika, isukari mu mubiri w'umuntu ntishobora kubora na ogisijeni, kandi igomba kuyishingikiriza."Anaerobic energy supply", ubu bwoko bwimyitozo ngororamubiri buzatanga aside irike cyane mumubiri, bigatera umunaniro wimitsi, ndetse bikanatera imitsi no kwangirika kwingingo, ntabwo rero bigomba gukoreshwa nkimyitozo ngororamubiri ya buri munsi.

Imyitozo ngororamubiri isanzwe yo kugabanya ibiro harimo kwiruka, kugenda byihuse, gusiganwa ku maguru, koga, gusiganwa ku magare, tai chi, kubyina imyitozo ngororamubiri, gusimbuka umugozi, kugoreka Yangko, gukina tennis ya stade, n'ibindi.;imyitozo ya anaerobic ikubiyemo kwiruka, guterura ibiremereye, guta, gusimbuka hejuru, gusimbuka birebire, Tug-of-war, imyitozo yimitsi, nibindi.

Ubushakashatsi bujyanye nabwo bwerekanye ko urufunguzo rwimyitozo ngororamubiri ari ukwemeza imyitozo runaka no kwihangana.Abakuze bahitamo kwitabira siporo yavuzwe haruguru kugirango bakore imyitozo barashobora kugera ku ngaruka zimyitozo ngororamubiri iringaniye.Abageze mu zabukuru bafite umubyibuho ukabije barashobora guhitamo siporo bakunda kandi byoroshye kuyikomeraho.Ingano y'imyitozo igomba kuba ijyanye n'imiterere yabo.Inshuro y'imyitozo ni inshuro 3-5 mu cyumweru, kandi buri myitozo ni iminota 20-60.Imyitozo ngororamubiri igomba kugera ku gipimo cyiza cy'umutima.Umuvuduko wumutima ugomba kuba inshuro 110 / min mugitangira imyitozo, kandi irashobora kwiyongera buhoro buhoro kugera kuri 140 gukubita / min nyuma yicyumweru 1-3.Muri ubu buryo, ingano ya stroke iri hafi kandi igera kuri reta nziza, kandi ingaruka iragaragara.

Nshuti, kugirango tugire umubiri wuzuye kandi utezimbere ubuzima bwumubiri nubwenge, reka twishishikarire gukora imyitozo yindege!

Ubwoko 7 bwumutima

Kugabanya ibiro birashoboka ko ari umutwe ku isi yose.Imyitozo ya aerobic izwi nkinzira nziza yo kugabanya ibiro muburyo bwiza.Imyitozo yo mu kirere ntabwo yerekeza gusa ku myitozo itandukanye yo mu kirere, ahubwo inareba siporo yo kwihangana nko kwiruka, gusiganwa ku magare, koga, gusimbuka, n'ibindi. Birasa nkaho birambiranye, birashoboka ko wabitoje, wenda kubera ko ingaruka atari nziza nkuko ubyitezeho cyangwa Ibisabwa , igihe ntarengwa, kandi amaherezo ntiyatsimbaraye.Igisubizo kiracyabyibushye!Witondere ingingo nkeya zo kugabanya ibiro bya aerobic, hanyuma ushushanyeho imyitozo ya aerobic wenyine, kuko gusa uzi umubiri wawe neza.

imyitozo itandukanye yo mu kirere

Ntabwo nshigikiye imyitozo ya aerobic kubatangiye cyangwa inshuti zifite ubuzima bubi kugirango bagabanye ibiro.Biroroshye cyane kuzuza ibyifuzo byumutima, kandi nibigoye cyane bifite ibyangombwa bisabwa imbaraga zumubiri, guhinduka, no guhinduka.Abantu benshi barabikora.Oya, niba ibikorwa bidahari, nta ngaruka bizagira, kandi bizatera imvune byoroshye.Nubwo hari imyitozo itandukanye ikurura cyane, ndasaba ko inshuti zidafite ubuzima bwumubiri zidakoresha imyitozo yindege nkuburyo bwo kugabanya ibiro.

Fitness method (4)

koga

Imyitozo ngororamubiri yo kugabanya ibiro Koga ni inzira nziza yo kugabanya ibiro, kandi ni n'umwitozo mwiza wa sisitemu, kandi bifite akamaro kanini mugutezimbere imikorere yumutima, ariko abantu benshi ntabwo ari beza cyane koga, kuburyo ushobora gukoresha umuvuduko ukabije muri pisine aho, nibyiza mukuzamura umuvuduko wumutima.Ingaruka ni nziza cyane.Ariko, inshuti zishobora koga nazo zigomba kwitondera gukoresha koga kugirango ugabanye ibiro.Ntabwo ari amarushanwa yo koga.Ntukurikirane umuvuduko.Birahagije kuzuza ibisabwa byumutima.Muri icyo gihe, ugomba kwitondera gufata ogisijeni ihagije.

Koga ni imyitozo yumubiri.Umuntu wiruka muri pisine isanzwe yo koga muminota 20 atwika karori ihwanye nisaha 1 kubutaka kumuvuduko umwe.Ntishobora gutsimbataza amarangamutima gusa, kugabanya ubushake bwo koga, ariko kandi ikomeza ishusho.

igare

Imikino ngororamubiri myinshi ifite amagare azunguruka.Igishushanyo mbonera cy'amagare kirakwiriye cyane mu myitozo yo mu kirere, ariko icyumba rusange cyo gusiganwa ku magare ni gito cyane.Abantu benshi bakunze kubura ogisijeni mucyumba iyo bakoraga imyitozo.Nubwo siporo yateguwe murubu buryo bwo kongera ubushyuhe bwibidukikije, Kora abakinnyi ibyuya byinshi kugirango barusheho kugabanya ibiro.Ariko ntabwo nshyigikiye kureka imyitozo ngororamubiri mugihe ngabanya ibiro.Niba ushaka kugabanya ibiro ukoresheje amagare hanze, birasabwa gukoresha igare ryo kumusozi (gusa umuvuduko ni muto mumujyi kandi ibidukikije ntabwo ari byiza cyane).

Jogging (kugenda byihuse)

Fitness method (1)

Kwiruka hanze bizagarukira kubidukikije.Nibyiza kandi guhitamo inzira.Kureka ukuboko kuri podiyumu birashobora kongera igipimo cya ogisijeni 8% naho umutima ugatera 5%.Byumvikane ko, ugomba kubanza kureka intoki hashingiwe ku kwemeza uburinganire.Gukandagira ahantu hahanamye birashobora kunoza ibiro.Koresha intera intera kuri podiyumu, ni ukuvuga, urashobora gukora kumuvuduko mwinshi mugihe gito, hanyuma uhindukire kumuvuduko wo hasi.


Igihe cyo kohereza: Jun-11-2022