Inzira ikwiye yo kugabanya ibiro ni uguhuza ibiryo hamwe no kubuza calorie n'amahugurwa. Mugihe imyitozo ya Anaerobic igamije gukura mumitsi, abarozi borobic bazamura impiswi kurwego rutangira inzira yambaye ibinure. Muri icyo gihe, igipimo cy'imibare cyo gutwika ibinure kibarwa na formula "220 minus mu myaka." Pulse nkaya ugomba kugumana muri coroiotry, ni ukuvuga iminota 40-60. Ariko, ntabwo abantu bose bazi ko cardiotransios ntabwo igarukira gusa muri parike hamwe na parike no mumasomo kumuhanda: Hariho ubundi buryo bwo gukora imyitozo neza, nabyo tuzabivuga.
Berp
Imwe mumyitozo inoze kuri Cardiography - Berpi. Iyi myitozo ya Pyimémetric ni ihuriro ryo gusimbuka, umurongo no gusunika kandi birimo imitsi yose yumubiri wawe, yongera vuba muri zone yambaye ibinure kandi ikamara kuri karori 19 kumunota umwe. Iyi myitozo ifite itandukaniro ryinshi, ntuzaguza rero: Berp hamwe nintebe, ubumwe hamwe namaguru, nibindi byongererana, kurigata kuri metabolism kandi bikaba byarangije Kuva kuri Edema, bishimangira ubudahangarwa kandi bitezimbere uruhu. Uburyo bumwe bwa berp bugomba gukorwa iminota igera kuri 5, igasimbuza hamwe nindi myitozo.
Bisanzwe biruka benshi bahita bahura
Ifoto: Ibisobanuro.com.
Squats hamwe no gusimbuka
Iyi myitozo ifite akamaro kanini kuruta squats isanzwe, kuko ihuza umunengwa aho usinzira utyaye. Uburyo bw'imyitozo ngororamubiri ni ibi bikurikira: Kora hafi yatakaye hamwe numwanya wamaguru atoroshye, hanyuma usimbukire mu kibanza vuba, usimbuka cyane, ugabanye uburemere bwawe, ubutaka bwiza ku musego wo guhagarara kuri umwanya. Imyitozo ngororamubiri itezimbere kwihangana no gutwika karori nini. Uburyo bumwe bwo guswera hamwe no gusimbuka bigomba gukorwa mugihe cyiminota 2-3 ntakiruhuko.
Gusimbuka Imyitozo - Inoti nziza
Ifoto: Ibisobanuro.com.
Gusimbuka umugozi
Iyi myitozo nikintu cyoroshye kuzamuka kuri sitiografiya. Nk'uburyo, hazabaho umugozi muri siporo iyo ari yo yose, ariko nibyiza kugura ibyawe, bikwiye gukura. Uburebure bwumugozi bugomba kuba murugendo niba ushyize ibirenge kuri centre ye, kandi imitwaro izashimangira ibiganza byawe. Gusimbuka hamwe no gusimbuka bizafasha kugabanya ibiro no kuzana umubiri muburyo buke bushoboka. Iyi myitozo ntabwo ikunda imyitozo, kuko hari uburyo bwinshi bwo gusimbuka: ntushobora gusimbuka ahantu, ndetse no muburyo bworoshye gukora, nsubira inyuma ibirenge. Ugomba gusimbuka intera: hamwe no guhinduranya ubukana no gusimbuka umuvuduko, kuruhuka amasegonda 15-20 hagati yo kwegera.