Mugihe abasiganwa bafite uburambe bamanuka kumusozi kumuvuduko wa kilometero 40-60 mumasaha, mubyukuri ntabwo ugenda, abashya bakora uko byakirwa. Mugihe cyo guhugura, ntabwo ari ibikoresho byimitsi birimo, ariko nanone sisitemu yubuhumekero na MediovasCular. Ushaka kwiga uburyo bwo kugera kuri skisi kandi ukore inyungu kumubiri?
Gari ya moshi muri couple hamwe numwuga
Hamagara kugirango ufashe umutoza
Tuzamenya tekinike byihuse kandi byoroshye hamwe numukinnyi wiboneye - umujyanama wawe arashobora kuba umukinnyi wabigize umwuga cyangwa inshuti imaze igihe kinini agendera kumusozi. Ni ngombwa kwiga uburyo bwo kuyobora inguni no kugwa neza kugirango tutakomeretsa imitsi n'amagufwa. Kugufasha bizaba kwiregura - Ikoti ya Ski, ingofero na mask. Ntukirengagize mubikorwa byambere - byinshi bizagomba kugwa.
Ntukange umutwaro
Ukimara kumenya tekinike, jya mumahugurwa yongerewe. Gerageza kutaba mumwanya uhagaze hanyuma umanuke gusa kumusozi - uhanagura, "wag" amasogisi ya ski yimbere hamwe na zigzag. Gutsinda uburebure butandukanye - urubushyo runini rwo kwifuza inzira, imbaraga zikomera imitsi yimbuto hamwe nubuso bwinyuma birimo - iyo zone Hyperrophy iragerageza kugera kumukobwa. Mubindi bintu, rimwe na rimwe bifite akamaro ko kuzamuka umusozi ubwacyo, kandi ntabwo kuri lift gusa. Nukuri muriyo turere aho kwemererwa gukora - reba neza kumpande kandi ushake ibimenyetso byo kuburira.
Nyuma yo guhugurwa ukeneye kurya
Imirire ikwiye
Nyuma yo gukora imyitozo ikomeye, urashaka kurya burger no kunywa? Iki cyifuzo kirasobanuwe: Mugihe cyamahugurwa, imitsi itwarwa na glycogen, yakozwe kuva glucose. Gutanga ububiko, umubiri wifuza kubazura. Nibyo aho kuba ibiryondaho nibyiza kurya igice cyimbuto nimbuto - inyungu zizaba nyinshi. Kandi kugirango imikurire yimitsi, bizaba ingirakamaro kurya salade ya stake na salade yimboga - kwica hares icyarimwe. Kandi ntiwibagirwe ibinyobwa bishyushye - dufata thermos hamwe nicyayi cyangwa ikawa kumurongo. Nyuma yo gusiganwa ku maguru, uzumva icyashonje rwose, kandi ntushake kunywa gusa.