Iyo ikirere kitishimiye hanze yidirishya, kandi ibiruhuko byo mu nyanja biracyari kure, igihe kirageze cyo kugenda. Ntutekereze ko ayo mahugurwa adafite amagi atazatanga ibisubizo. Nibyo, ntuzahinga ikibuno cyiburyo, ariko bazabona ifishi nziza kubera gushimangira imitsi isanzwe. Muri ibi bikoresho, saba gahunda yo gukora imyitozo hanyuma uvuge kubyitwazo mumasomo.
Gutegura Sisitemu ya Cardiovascular
Tangira hamwe na gymnastics Armnastike: Shyushya, utangira hejuru uhereye hepfo yimuka ya lymph, nkuko abaganga bagira inama. Nyuma yo kwishyuza, reka dutangire kugenda byihuse cyangwa kwiruka muminota 5-10. Mugihe cyamazi, imitsi izashyuha kandi ikamera cyane, bityo rero nyuma yimyitozo ntuzumva ko udashimishije mumubiri kubera ububabare mumitsi yatsinze. Witondere kuvumbuka: Kwiruka birabujijwe mugihe cyibiro birenga (ibiro 20+), indwara za sisitemu ya musculoskeletal, imitima yubutaka cyangwa imyumvire
Tangira imyitozo hamwe nimyitozo
Inzira yo guhugura
Mu kirere cyiza, hamwe nikirere cyiza, biroroshye: umubiri ukonje cyane, kuki umunaniro uza nyuma. Tangira nitsinda: Shira amaguru ku mugari w'ibitugu, wunamye amaboko yawe mu nkokora kandi uhuze ufunzwe. Gutakaza kugeza aho bihuriye, amaboko yawe azaba ukwishyuye kugirango ukomeze kuringaniza. Nyuma ya 3-4 yegereje, tangira gukora bepi: gusimbuka mu mwanya ukubita inkongoro zoroheje hejuru yumutwe mugihe cyo gusimbuka, hanyuma ugabanye ibiganza byawe hasi hanyuma usimbukire mu kabari. Garuka kumwanya wambere hanyuma usubiremo imyitozo inshuro 20-25. Nyuma, shyira hejuru inshuro 10-15 kuva hasi kumaboko agororotse mbere yo gukanda hasi amabere.
Uzuza imyitozo hamwe nimyitozo yoroshye, kurugero, hatakaza icyerekezo. Hagarara ugororotse, jya imbere ukoresheje ikirenge cyiburyo unyeganye amaguru yombi mu mavi kugirango bari ku nguni dogere 90. Kuzamura no gutera imbere ukoresheje ikirenge cyibumoso - subiramo ikintu kimwe. Kora uburyo 3-4 kugeza ubwo wumvaga imihangayiko inyuma yibibero n'ibiti. Uzuza ingingo kuruhande: ohereza ukuguru kw'iburyo kugirango wite kuruhande kandi ukore ikiruhuko, hanyuma ugorore kandi ugabanye ikirenge cyawe iburyo.
Byiza kwiruka kurangiza isomo
Kurangiza Amahugurwa
Niba usezeranye nimugoroba, urangiza umwuga ugira inama yo kwiruka muminota 30-40 muburyo bworoshye. Mugihe cyo gukoresha ingufu nyinshi zimara, nyuma rero nyuma yo guhugurwa uzumva umunaniro ushimishije mumubiri ugasinzira vuba. Ntiwibagirwe gufunga - kurambura imitsi nyuma yishuri.