Impeshyi iduha byinshi byiza: ibiruhuko bitegereje, izuba, inyanja. Turi intego: Niba mwese mutumba byapfuye ibiro byinyongera, noneho iminsi ibiri mbere yigihe cyo kwiyuhagira, ibitangaza ntibigomba gutegereza. Ariko hariho inkuru nziza! Niba witeguye gukora burimunsi, ishusho izahinduka neza kandi uzatanga intangiriro nziza kugirango ukore umubiri winzozi zawe. Ku buryo bwo kubikora, umuhanga mu bylgger, Umuyoboro wa mu Rwanda uzabivuga.
Ikintu cyingenzi ni imirire yawe. Ibyumba mirongo inani ku ijana by'imiterere nziza ikozwe mu gikoni, makumyabiri isigaye ni igikorwa n'amahugurwa.
Kubura calorie, kwanga imyanda yibiribwa (ibiryo byihuse, ibicuruzwa birimo abacumusi, duff kandi biryoshye) nurukundo rwibicuruzwa bizima bizahita bitanga ibisubizo byiza. Hazaba amazi arenze. Ni ngombwa kwibuka, cyane cyane mubiruhuko byerekana ko imbuto zinaza isukari ukigarura vuba. Kubwibyo, ikibazo ni: Impamvu ntatakaza ibiro niba urya wenyine imbuto, - uzimira wenyine. Carbohydrates yihuta - mugitondo gusa!
Nigute wubaka amahugurwa kugirango ujye muburyo bwihuse? Benshi batangira kunaniza umutima winshi, ariko ibinure byatwitswe hamwe na carsio ntoya ifite pumpeteri. Ibihembo byawe bigomba kuba ijana na makumyabiri na rimwe ijana na mirongo ine, niba bivuye hejuru, uba usanzwe ukora kwihangana, kandi ntabwo ukorera ibinure. Dore ibyifuzo byanjye nyamukuru.
Kubaho kw'impano, gahoro, ariko hamagara cardio byibuze isaha imwe. Kora umutima ku gifu cyuzuye. Mugihe urwego rwa glycogen kubisubizo nyuma yo gusinzira, umubiri wacu utangira gukoresha imbaraga mububiko bwabo. Ibinure byaka mbere, ariko ugomba kwitonda: imitsi itangira kuzamurwa nyuma yibinure. Kubwibyo, kugenda vuba mugitondo, mu museke, hanyuma bya mugitondo bigizwe na linatire (icyatsi, igitoki n'amazi yo guteka bizaguha gutera inkunga ibiro.
Amahugurwa y'ingufu, ntaho ari ahantu hose. Kuba misa yimitsi bifasha gukoresha karori ebyiri, nubwo ntacyo ukora. Ntutinye umunzani munini, hamwe n'ibyifuzo byose udashonga kurwego rwo gutera. Imyitozo yubutegetsi uzageraho neza. Kora uburyo buheruka hamwe numubare muto wo gusubiramo "kubidashoboka": ni byiza cyane kandi bizatanga ubwiyongere mumitsi.
Komeza amazu - komeza akabari buri munsi. Shaka akamenyero buri gitondo kugirango ukore imyitozo ihamye, batwika karori ziyongera kandi bakomeze umubiri. Buri munsi, ongera umwanya wa rack muburyo butandukanye bwimbaho (kuruhande, ku nkokora no mumaboko agororotse).
Nzasangira kimwe mubyangiritse byanjye - nkuko nahise mbaho nyuma yo gutwita kwa kabiri. Umukobwa yavutse muri Gicurasi, maze mu mpeshyi twagiye ku nyanja. Namufashe mu ntoki, njya mu nyanja. Injira mu mazi hejuru y'amavi: Kurwanya amazi bituma bigora, bityo ugomba gukora imbaraga zinyongera. Byongeye kandi ubona massage yo kurwanya selile kubera guterana amagambo.
Kandi cyane cyane, igikorwa icyo aricyo cyose burimunsi kizafasha kwihutisha kugabanya ibiro no gukomeza ibisubizo. Igare rya volley ball, igare ryimisozi, genda mumisozi, rollers wongeyeho imirire myiza irimo gukora ibitangaza. Yagenzuwe wenyine!
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Imyitozo ya Yagoditz
Fata umwanya uryamye inyuma, wuname. Kurura amaboko yawe kumubiri. Urashobora gushira inkweto kurubuga, amano wenyine.
Dushyira hagati yibibero kandi tugakomeza igihe cyose.
Uzamure ikibuno, uyikubita, utinde amasegonda make hanyuma ugaruke buhoro buhoro kumwanya wambere, udakoze kumurimo.
Kora inshuro 20 zisubiramo inzira eshatu. Reba umwuka wawe, ntutinde.
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Sumo Gukubita Uburemere
Fata uburemere bwurwego rwawe rwo kwitegura (dumbbells cyangwa uburemere).
Hagarara ugororotse, amaguru atunguranye, amasogisi agenda kuri dogere mirongo ine na gatanu.
Buhoro buhoro umanuke, ukomeze uburemere hagati yamaguru kumaboko maremare, kora igicapo kurwego mugihe ikibuno cyawe gisa.
Amavi ameze neza mu ndege imwe ifite amasogisi. Ninde ushaka kugora, gukuraho inkweto hasi.
Subiramo inshuro 10-15 hafi.
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Flinches hamwe n'umupira
Hagarara ugororotse, amaguru ku mugari w'ibitugu, komeza umupira muto wuzuye imbere yawe ku rwego rw'ibibero.
Kungura imitsi y'urubanza. Tera imbere ya CM 60-90. Kureka cyane kugeza inyuma yumutwe hafi ya etage hasi. Komeza kuri uyu mwanya.
Kora urugendo rwometse, ugaruka kumwanya wambere, hanyuma usubiremo imyitozo inshuro 10-15. Hindura ukuguru.
Ku mpumuro, dukora umurungu, dusubira kumwanya wambere wuzuye.