Birasa nkaho byazamutse uburebure bwa metero ibihumbi 2,5 kumuntu ukora siporo, ntabwo bizagorana. Birababaje, ariko uribeshye: byateguye ubuyobozi burambuye bwo kwitegura kuzamuka, gutangiza ukwezi kumwe mbere yitariki yo kugenda ahantu ho kuzamuka.
Mugihe uri murugo
Mbere ya byose, jya kwa muganga - azakwandikira inzira yimiti ifasha kumenyera impinduka zuburebure. Uzagomba kunywa ibinini 4-6 bitandukanye kumunsi, ariko nyuma yawe bizoroha kuruta abandi bitabiriye itsinda. Shyiramo gahunda yawe ya aerobic na anaerobic. Banza uhure mu ndege iringaniye - stade, inzira yo gukora - ntihagomba kubaho ibitonyanga bitunguranye. Noneho Huza imyitozo hamwe nimizigo - uburemere ku maguru, hanyuma upakira igikapu inyuma yawe. Mukwezi kwitsinda ryinshi, umubiri wawe uzashobora kwitegura umutwaro: Umubare wibihaha uziyongera, umutima uzahita witabira imyugo, ntuzimenyekana, ntuzarwara impagarara zidasanzwe.
Amahugurwa azafasha kwitegura kuzamuka
Ifoto: Ibisobanuro.com.
Mbere yo kugenda
Iminsi mike mbere yo kuzamura, Kurikiza umunsi mwiza wumunsi: Sinzira kumasaha 8-10, genda amasaha 1-2 mumuyaga mwiza, unywe amasaha 1.5-3 yamazi kumunsi ibice bito. Witondere kugerageza sneakers hamwe nimyambarire uzazuka: Inyanja yimbaraga zubushyuhe ntibugomba gusiba uruhu, kandi imbaraga zo gukurikiranwa zigomba gutandukanya ikirenge. Niba udafite uburambe bwo kuzamuka, baza abandi bagize itsinda kugufasha gutegura urutonde rwibintu n'imiti bikenewe.
Mugihe cyo kuzamuka
Tugeze aho hantu, mbere ya byose, kugura silinderi ya ogisijeni - bazagukenera mugihe uzamuka. Kugabanya ubukana bwibimenyetso muri Amerika yepfo, kurugero, mukerarugendo Chew Coca Amababi cyangwa anywa icyayi muri iyi mvururu. Mugihe uzuka, urashobora kumva uzunguruka gato no kumva ko uri intanda. Niba utangiye kurwara, kubabara umutwe, umanuka byihutirwa - ufite uburwayi bwimisozi bishobora kurangirana nibisubizo byica.
Witondere ibimenyetso
Ifoto: Ibisobanuro.com.
Ntutinye kuzamuka - ibi ntabwo ari ibitekerezo bitazibagirana burundu. Ikintu nyamukuru nukuzamura isosiyete hamwe nabantu bafite uburambe kandi bagakurikiza ibitekerezo byawe neza. Ibintu byose bizakora!