Indege ni imyitozo ya anaerobic?

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Gusimbuka aerobics aerobics burimunsi birashobora kugira uruhare runini mugutakaza ibiro, ariko biterwa nuburyo ufite imbaraga nuburyo ubira icyuya.Abahanga bavuze ko iyo abantu bakora siporo kugirango bagabanye ibiro, bagomba kubyina byibuze igice cyisaha kugirango babuze amavuta.Tangira gutwika, niba ushaka kugabanya ibiro, ugomba gusimbuka isaha 1 kumunsi kugirango ugabanye ibiro.exercise2

Nkurikije uburambe bwanjye bwatsinze, ndagusaba ko wavugurura uburyo bwimyitozo ngororangingo hanyuma ugafata uburyo bukurikira bwo gushimangira imyitozo kugirango ukore imyitozo:

Iya mbere ni ugutsimbataza akamenyero ko kubyuka iminota 40 kugeza kuri 60 mugitondo;Icya kabiri, nyuma yo kubyuka mugitondo, jya kubanza kwiruka, hanyuma wiruke umubiri wawe kugeza ushushe gato, nkimyiteguro ikenewe mbere yo gukora siporo buri gitondo.exercise3

Icya gatatu ni ugukora imyitozo ngororamubiri kuri radio, cyangwa kwiga imyitozo yoroheje yo kurwana cyangwa ibikorwa byibanze byubuhanzi.Icyitonderwa: mugihe wize kwitoza imyitozo yintambara, ugomba kubanza gukurikirana ibisa numubiri aho guhuza umubiri.Icyo gihe ni bwo ushobora kwemeza ko ingendo zawe zihuye n’abakora imyitozo yo kurwana.exercise4

Icya kane, mugihe ukora imyitozo buri gitondo, nyuma yo guhumeka neza, gerageza uko ushoboye utere hejuru ikirere hamwe numwuka umwe (urashobora gukora imyitozo ngororamubiri no kongera ubushobozi bwibihaha, ikizere nijwi).Kora imyitozo myinshi burimunsi kugirango uhaguruke, uhaguruke aho ujya hejuru, kwiruka no guhaguruka, no kwiruka ukagera hejuru, umuvuduko wo kwiruka no gutangira umuvuduko), nibindi bitambitse kandi birasa utubari (nibyiza guhura no kurenza ibipimo byimyitozo ngororamubiri y'amashuri yisumbuye).exercise5

Nugutegura igikombe cyicyayi kibisi mbere yo kuryama burimunsi.Ikintu cya mbere nyuma yo kubyuka mugitondo nukongeramo amazi ashyushye kumyatsi yicyatsi kibisi ukayinywa mugifu cyuzuye (kimwe nukugabanya ikibazo cyamaraso mumubiri nyuma yo kuryama; ikindi nukugufasha Mugihe ukora siporo, nta miterere mibi yo gutanga amaraso no gutanga ogisijene idahagije; icya gatatu, bifite ingaruka zo guhanagura imyanda mumubiri, kunoza imikorere yumubiri wumubiri, bifasha gukura inyama, cyane cyane imitsi miremire; icya kane, irashobora gukuraho ukeneye gukora siporo iyo ubyutse mugitondo Icya gatanu, kunywa icyayi kibisi ku gifu cyuzuye mugitondo bigira ingaruka mubuvuzi bwo gukuraho inyama zibyibushye (ibinure), hanyuma nyuma yo kubyuka mugitondo ku gifu cyuzuye, unywa icyayi kibisi kuri igifu cyuzuye kigomba kunywa ibirenga 400ml buri munsi.exercise6

Icya gatandatu, ugomba kurya ifunguro ryuzuye buri gitondo, kandi ugomba no kurya neza kandi byuzuye saa sita.Inkoko, inkongoro, amafi n'inyama birashobora kuribwa bisanzwe.Ariko, mugihe cyo kurya: icya mbere, nibyiza kutarya amakariso (imigati ihumeka, umutsima, isafuriya, ibisuguti, ibiryo, nibindi);icya kabiri, nibyiza kurya inkoko nke, inkongoro, amafi, ninyama;icya gatatu, gusa urye neza, ntukarye byuzuye.Kuberako ibi bice bitatu byokurya aribwo buryo bwiza bwo gukura inyama, ugomba kubigenzura neza, kugirango udatera gufata cyane inyama zamavuta (inyama zibyibushye) igihe kirekire gishoboka, ariko ntabwo ari inyama ndende (inyama zinanutse) The impamvu nyamukuru.exercise7

Icya karindwi, amasaha abiri nyuma yo kurya, urashobora gusohoka gutembera, gukora gusunika hejuru, kumanika utubari dutambitse, utubari tubangikanye, cyangwa gukora intoki, gusunika hejuru, no kwicara murugo cyangwa muri dortoir.Urashobora gukora siporo kugeza umubiri wawe ushyushye, hanyuma ugategereza kugeza umubiri wawe umenyereye.Ongera imyitozo.Ushobora gukora imyitozo yigitugu.

https://www.exctmechanical.com/free-weight-seated-shoulder-press-ec-1907-product/

Icya munani, jya mububiko bwibitabo bya Xinhua, kugura cyangwa gukuramo ibitabo kumurongo byerekeranye no kurinda umubiri no kurinda imyitozo ngororamubiri hamwe nubukorikori bwintambara, hamwe nibyingenzi bya tekiniki, kwirinda, hamwe na siporo yo kurwana kugirango abagore birwaneho, hanyuma ukore imyitozo yihariye kandi gushyira mu bikorwa.ni byiza.

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Igihe cyo kohereza: Gicurasi-21-2022