Bibaho hamwe nabakinnyi benshi cyane, kandi birashoboka cyane ko bizakubaho: utangira kwiruka mugihe ufite intego yumwaka mushya cyangwa mugihe ikirere kiri kumuhanda kiba cyiza. Wiyubakira kugirango wihure vuba, hejuru no gukomera. Hanyuma ukareba gitunguranye utigeze ugira ubutwari buhagije bwo kurota. Mu buryo butunguranye, bam! Hari ikintu kiguhagarika inzira. Urababara. Urahuze. Urambiwe cyangwa uratwikwa. Cyangwa, kuri 2020, umwaka usenya iterambere ryose. Mu buryo butunguranye, kwiyongera muri tempo, ubuzima bwimikorere no kwigirira icyizere burashira nkuko bigaragara. Ikibazo kivuka: Nigute ushobora gutangira kwiruka nyuma yo kuruhuka? Ingamba Hasi isobanura uburyo bwo gusubira kwiruka no kugena intsinzi.
Igihe cyemeza byose
Bigenda bite kumubiri wawe mugihe uhagaritse kwiruka? Nk'uko umutoza n'umutoza na fiziki ya Susan Paul mu kiganiro hamwe n'isi y'uwatsinze, hagabanuka ku isi yamaraso na mitochondria ("amashanyarazi" mu tugari twacu), wongeyeho imigezi yawe. Muri rusange, igihe kinini ukora imyitozo, byihuse ushobora gusubira mu masomo nyuma yo kuruhuka. Nk'uko bimeze bityo, nk'ubutegetsi, uhora uhora imyaka 15, hanyuma umwaka utitaweho, bizoroha gusubira kwiruka kuruta uwakanguriwe n'umwaka hanyuma asiga siporo umwaka.
Dukurikije ijambo, igihe kinini wiruka, niko ufata urufatiro rwimbaraga za aerobic. Uzagira urwego rwohejuru rwa Mitochondria kumusaruro wingufu, selile nyinshi zitukura kugirango zitange ogisijeni n'imitsi no kuri metabolike kurusha abatangiye imyitozo. Rero, nubwo imiterere yumubiri igwa mugihe cyo kwirukanwa, ntabwo izagwa hasi nkaho utangiye kwiruka, mugihe utangirira kurwego rwo hejuru wamahugurwa yumubiri.
Gutembera mbere yo kwiruka
Pawulo agira ati: "Mbere yo gusubirayo, ugomba gushobora kugenda byibuze iminota 45. Ku bwe, kugendana imyenda yoroshye (imitsi, imitsi, ligaments, fascia, tissue), kubategurira umubare munini.
Niba waruhutse amezi atatu cyangwa arenga, ntukukongere muricyumweru cyangwa tempo zirenga 10 ku ijana buri cyumweru
Ifoto: Ibisobanuro.com.
Witoze Kwihangana
Adam-Pierre-Pierre-Pierre-Pierre-Pierre-Pierre yagize ati: "Kenshi na kenshi isiganwa cyangwa indi ntego Shishikariza kwiruka gukora ibirenze ibyo bagombaga. Nubwo waba waragiye ku igare, swam cyangwa gukora ibindi bice byambukiranya ibitero, ibuka ko bitewe no gukomeretsa imitsi, amagufwa ashobora gufata ibyumweru cyangwa amezi, kandi bundles kugirango ukomere bihagije kugirango uhangane niruka. Saint-Pierre yongeyeho ko amaguru asaba igihe kinini kuruta byoroshye guhuza imitwaro mishya. Ubwa mbere, komeza ku mucyo woroheje kandi ucomeke kugirango ugende. Tangira hamwe na bitatu cyangwa bine bigufi buri cyumweru kugirango ukore buri munsi. Gerageza kwiruka muminota itanu kugeza kumi cyangwa gusimburana kwiruka no kugenda. Mutagatifu-Pierre-Pierre-Pierre-Pierre-Pierre? Guhera nyuma yikiruhuko, ugomba kubuza ego yawe kumuryango. Reka umubiri wawe uhuze kumyitozo yo gukora mbere yuko utangira kongeramo imihangayiko myinshi! ' Koresha imfashanyigisho zikurikira:
Niba utarayoboye icyumweru 1 cyangwa munsi: Komeza uve aho wahagaze.
Niba uruhutse muminsi 10: Tangira 30 ku ijana byo kwiruka mbere.
Niba utarayoboye iminsi 15-30: Tangira kwiruka 60 ku ijana byabanjirije kwiruka.
Niba utarangije iminsi 30 kugeza kumezi 3: Tangira kwiruka 50 ku ijana byahoze.
Niba utarangije amezi 3+: Tangira guhera
Ibuka amategeko ya 10 ku ijana. Niba waruhutse amezi atatu cyangwa arenga, ntukukongere kuri mileage buri cyumweru cyangwa tempo zirenga 10 ku ijana buri cyumweru.