1. Mugihe cyo kuririmba, imitsi irakora cyane.
Mugihe cyo kuririmba, amatsinda yimitsi 80 arabigiramo uruhare kandi arimo. Niba wahumetse neza, imitsi yabanyamakuru iratoroshye. Mu masomo, dufite umwanya munini twishora mu guhumeka no kuvoma imitsi yitangazamakuru - diafragma, nko muri siporo!
2. Guhumeka neza bizafasha gutwika amavuta
Ubuhanzi bwo kuririmba, kuruta byose, ubuhanga bwo guhumeka neza. Nkuko bizwi, kubura ogisijeni bitera gutinda muri metabolism. Byongeye kandi, ogisijeni irakenewe muri olucose okiside ya glucose, iduha imbaraga, kimwe no kubeshya kubitsa ibinure. Ibindi bya ogisijeni biraza, ibinure byinshi dutwika. Mu gukina muburyo bwubuhumekero, urashobora gutwika ibinure 140% kuruta kwiruka cyangwa gusiganwa ku magare. Byose kuko munsi yo guhumeka bisanzwe, dukoresha 30% gusa byubunini bwibihaha no guhumeka ogisijeni idahagije kugirango tuyirekeramo ibinure, kandi iyo turirimba, dukoresha guhumeka neza aho amaraso yuzuzanya na ogisijeni.
Julia Tarakkova
Ifoto: Instagram.com/ntavkovajuliya.
3. Kuririmba birinda guhangayika
Nkuko bizwi, guhangayika bikora inzira mumubiri ushinzwe igogora, nuko rero duhangayikishijwe cyane "guhangayika". Inzira yo kuririmba itera umusaruro mu bwonko mu bwonko bw'imisemburo y'ibyishimo, bigira ingaruka nziza kuri sisitemu yo hagati y'umuntu, bifasha kunyurwa, bitera kunyurwa. Yagerageje kwishyuza amarangamutima atezimbere ibitekerezo, ikora imbaraga kandi yongera ibikorwa byubwenge.
4. Kuririmba - Uburyo-bwibiciro
Isaha y'amasomo yijwi ni ibinyabuzima 120 bya KCA. Yatwitswe mu isaha 1 yo kuririmba ku buremere: 50 kg - 85 kcal, 80 kg - 136 kcal, 110 kg -187 kcal.