Mugihe cyo guhugura ntibishoboka kunywa
Mubyukuri, abantu bamwe bumva uburemere munda niba banywa amazi mugihe cyimyitozo. Ariko, ibi ni ibintu bidasanzwe, itegeko ryemeza gusa: Kunywa mugihe cya siporo birashobora gukenerwa kandi bikenewe! Kubera kubura amazi, imikorere yimigezo iragabanuka - hamwe nintego yo kuzigama ubushuhe, ibikoresho byagabanutse, ibintu bya metabolic bigabanuka, kubyara ibyuya bigabanuka. Nkigisubizo, ntabwo uzirikana ingaruka gusa kumutima gusa, udashobora kuvoma amaraso mubikoresho bigufi, ariko nanone ibyago byo kubona ubushyuhe. Mu 1984 rero, umwicanyi w'Ubusuwisi mu gihe cyo gusohoza intera ya marato ku mikino Olempike idashobora kurangiza - ku birometero biheruka kubera ko bidahwitse uburyo bwo kunywa bw'umukobwa bwari bubi. Abakinnyi b'inararibonye bafite inama yo kunywa amazi mu bironyo bito mu myitozo ngororamubiri - hafi ya 250-500 mL, bitewe n'uburemere bw'imitwaro. Kugirango ukomeze imbaraga, urashobora kongeramo ibiyiko byinshi byifu aside amino mumazi - urashobora kubigura kububiko bwimikino iyo ari yo yose.
Urashobora kunywa no gukenera
Ifoto: PilixAByay.com.
Nyuma yo guhugurwa ntibishoboka kurya
Abatoza badafite amakuru bagira inama abakobwa bifuzaga kugabanya ibiro, birinda kurya nyuma yamasomo - ubushake bwo kwiyongera, kandi uzayitwara neza nkuko "byatwitse" niba bitakiriho. Abandi, kubinyuranye, ikintu cya mbere nyuma yimyitozo iribwa karubone yihuta - igitoki, utubari cyangwa kunywa ibinyampeke cyangwa kunywa umutsima. Turagira inama kutemva abo cyangwa abandi. Nyuma yamasomo, birakwiye gutegereza iminota 10-15 kugirango pulse isubire muburyo bwo gusya ibiryo bizagira umutwaro winyongera kumutima. Nyuma yigihe runaka, urye nkuko bisanzwe - birashobora kuba amabere yinkoko ufite imvange yimboga hamwe na cocktail iyo ari yo yose cyangwa poroteyin. Umva umubiri wawe urye mugihe ubishaka, byibuze 10 PM - Nta kibi kizagirira nabi ishusho. Ni ngombwa ko ibiryo bikwiranye na concime ya buri munsi, kandi igihe cyo gukoresha ntacyo gitwaye.
Amahugurwa ya Cardio afasha kugabanya ibiro
Abakobwa batangiye kwishora muri siporo kandi bafite ibiro bifatika bikabije, bakagira inama yo kubisubiramo bitangwa namahugurwa ya cardio. Twemeranya igice niyi nama. Mubyukuri, imyitozo ya Aerobic ifasha gushimangira umutima nibikoresho, kubateguye kugirango imitwaro ikomeye nkimyitozo yubutaka. Ariko, niba udafite ibiro birenze urugero, urashobora gutsinda neza muburyo buhuza ubwoko bwimitwaro. Byagaragaye ko hamwe namahugurwa yindege, karori nyinshi "zatwitse" mugihe cyamasomo, hamwe na Anaerobic - bimaze gukorwa. Ntukihute kugirango wige muri salle niba urya shokora cyangwa warenze imyuka yumunsi - ntakintu kizaba kiva kuri "kurenga" mubutegetsi.
Amahugurwa ya Cardio agomba guhuzwa nimbaraga
Ifoto: PilixAByay.com.
Amahugurwa agomba kumara igihe kirenze isaha
Ntukarebe abagabo uburyo bwo guhugura butandukanye. Batoza rwose amasaha 1-1.5 kubera urugendo runini hagati yo kwegera - ugomba kugarura imbaraga zo kuzamura uburemere bwashyizwe ku murongo. Abagore ntibagira inama yo kurambura imyitozo mugihe nkiki - iminota 30-40 irahagije gukora imyitozo 5-6 muburyo bwinshi. Ibisigaye hagati yubumwe bugomba gushize amasegonda 20-30. Niba ukoresha imyitozo mu bwicanyi bukabije, ntabwo rero ubike umwanya gusa, ahubwo urebe ibisubizo byihuse. Tangira nimyitozo yibanze - squats, inyamaswa ibeshya, gukomangurura - hanyuma ujye kukazi kumitsi kugiti cye kugirango "urangize".
Amavi ntagomba kujya kuri amasogisi
Ndetse biratangaje kurushaho gutozwa kubatoza, abajyanama b'ejo hazaza bavuze ko imyaka myinshi iyo mavi adashobora kurenga amasogisi kumurongo wo hasi. Bimuye amakuru atariyo ku banduru, abo inshuti. Umugani uhumura cyane kuburyo benshi bagifite neza bafite ibyiringiro. Mubyukuri, ibintu byose birasobanurwa na physilogiya - abantu bose bafite abantu batandukanye. Niba amavi yawe ahindagurika kandi utumva utamerewe neza mugihe ukora imyitozo, ntukagira ingaruka zo kwangiza igikombe cyivi cyangwa umutsima waguye. Kugirango ukomeze ubuzima bwingingo, kunywa cougen, calcium no kugoreka neza.
amavi arashobora kujya kubisogisi
Ifoto: PilixAByay.com.