Gusimbuka umugozi ni ikintuimyitozo ya kardiobiteza imbere umutima, kuringaniza, no kwihuta hamwe nibikoresho bike cyane. Bikunze kuvugwa nkaumugozi wo gusimbuka, niikoresha inyana,kwadamu, intangiriro, n'ibitugukandi irashobora gutwika hafiKalori 10 kugeza 12umunota ku kigero giciriritse.
Ingaruka Yumubiri-wose wo Gusimbuka Umugozi
Umugozi umwe ucana aimyitozo yuzuye-umubiri. Ifite inyana, kwadamu, hamstrings, ibitugu, amaboko, hamwe nintangiriro mugihe byongera umuvuduko wumutima byihuse. Amasomo atezimbere kwihangana,kongera imbaragan'uburinganire, kandi binyuzeguturika gukomeye cyane, irashobora gushigikira kugabanuka.
1. Ubuzima bwumutima
Gusimbuka umugozi bituma umutima wawe utera mumasegonda kandi birashobokakunganya imyitozo ngororamubiri yumutimanta bushyuhe burebure. Amasegonda magufi yamasegonda 30 kugeza kuri 60 arashoboragusunika ubushobozi bwindegena gari ya moshi gukira hagati ya bout.
Gukora imyitozo ihoraho bifasha kugabanya umuvuduko w'amaraso uruhuka noishishikarizwa kuzenguruka nezamukongera ubwato bworoshye. Umutima wawe nibihaha byawe bihuza umutwaro uhoraho, injyana, nindebyongera imbaragaku kazi ka buri munsi no mu mikino ngororamubiri.
2. Gutwika Caloric
Simbuka umugozi kenshiitara karori nyinshikumunota kuruta kwiruka gahoro cyangwa gutwara amagare byihuse. Rimwe na rimwe, iminota 15 yumugozi irashoboragutwika kugeza kabirinka karori nyinshi nkiminota 15 ikora ubukana bumwe.
Koresha intera yagutakaza ibinure: Amasegonda 40 yihuta, amasegonda 20 kuruhuka, kumirongo 10 kugeza 15. Ikarita ya karori kumunota naguhuza umuvuduko wawehamwe n'umubiri. Kurenza uko umubiri wawe uremereye kandi uremereye, niko ukoresha.
3. Ubucucike bw'amagufwa
Nkibiremereye, ibikorwa byingaruka,gusimbuka umugozibitera gukura kw'amagufwa muikibuno, amaguru, n'umugongo. Ibi bifasha mukugabanya ibyago bya osteoporose kandiirinda ingingoiyo bikozwe hamwe na tekinike nziza hejuru yuburyo bumwe bwo kubabarira.
Imiyabaga ibona amagufwa menshi. Abakuze barinda kandi barashoborakubaka ubwinshihamwe n'imyitozo ihamye. Ubutaka bworoshye, komeza gusimbuka hasi (cm 1 kugeza kuri 2), n'amavi hejuru y'amanokugabanya amagurun'amavi.
4. Imikorere y'ubwonko
Abakozi b'umugozi bakora hones igihe, gukora ibirenge, naguhuza amaso. Uburyo bugoye, nko guhinduranya ibirenge, kuzunguruka kuruhande, no kwambukiranya imipaka, kwiga imisoro. Kumenya nezakurikira intumbero nziza, ibisubizo byihuse, no kuba maso.
Umuziki ukoresha imirongo y'ijwi yongeraho ibimenyetso by'umuvuduko w'ijwi bikoresha imbaragaibindi bigo byubwonkoIngeso ihoraho ifitanye isano no kugabanya imihangayiko, gusinzira cyane, nourumuri rwa endorphine.
5. Guhuza imitsi
Intokigutwara umugozikandi utuntu duto, twihuta gukura no gufata no kwihangana, bivamo guhagarara neza nyuma yigihe gito. UbuhangaGuhindura umutwaroAmavi maremare akubita imitsi yo mu kibuno no mu nda. Imitsi yo hasi n'amatugu biremereye.
Umutwe umwekubaka imbaraga zamaguru zinyuranyen'uburinganire. Ubundi urumuri naimigozi iremereyeguhindura ibitera imbaraga no guteza imbere umuvuduko n'imbaraga.
Guhitamo umugozi wawe wo gusimbuka
Guhitamo Umugozi wawe uhuza umugozi n'intego zawe, ubuhanga, naubukana bw'amahugurwa. Abasimbuka bashya bazishimira imiterere ihinduka kurihamagara muburebure kandi bikwiye. Kubafite umwanya muto, jyana na sisitemu idafite umugozi.
Umugozi wihuta
Yashizweho kugirango yihuta kandi reps ntarengwa, imigozi yihuta nibyiza kubasimbutse babimenyereyen'abakinnyi bahatanira amarushanwa. Intsinga ziremereye, imikoreshereze ikoresha imipira yihuta, kandi ubwiza burigiheyahisemo kureba byihuse.
Nibisanzwe kuri kabiri munsi yamarushanwa. Kwiga kabiri,uburemere busanzwe bwa kabiligarama 85 kugeza 115 (ounces 3 kugeza 4) ni nziza cyane. Insinga nini za milimetero 4 zirakomeye kurusha milimetero 2.5, naho insinga za milimetero 2.5 ntiziramba.tanga ibitekerezokubatangiye.
Umugozi
Umugozi wamasaronibiramba kandi ntibigorana, zishobora kuba inyungu muri parike, siporo, hamwe n’ishuri. Uburemere bwamasaroitanga uburyo butandukanye bwo guhindura ibintuibitekerezo hamwe nigitekerezo gihamye.
Igitangaje kubuhanga bushya, umusaraba, na choreo. Amasaro yabo ya neonongera kugaragaramubantu benshi kandi bagabanye sting kuri miss. Bakomeza imiterere yaboikirereno ku butaka bubi.
Imigozi iremereye
Umugozi ufite uburemereongera imbaragano kwihanganira imitsi mubitugu, amaboko, hamwe nintangiriro. Benshi mubatangiye gufata igihe cyihuse nkaimirongo iremereye iratangazaburi kimwe kinyura mu mubiri.
Koresha mumaseti magufi kugirango wongere umuvuduko wumutima kanditanga akazi k'umubiri wose. Abakinnyi barashobora guhinduranya imigozi isanzwe kandi iremereye mumyitozo imwe kugirangokuringaniza umuvudukon'amahugurwa y'imbaraga.
Twiyemeje gutanga inkunga idasanzwe kandi
serivisi yo mu rwego rwo hejuru igihe cyose ubikeneye!
Kumenya uburyo bwibanze
Ubuhanga butangirana numutekano, injyana isobanutse, naubuhanga busubirwamo. Ingeso nzizawirinde gukomeretsa, imfashanyo kuramba, kandi utange inzira kumurimo wo murwego rwohejuru. Kurikirana iterambere ryawe kuva icyumweru kugeza icyumweru kugezauburambe buhoraho.
Ifishi ikwiye
Komeza inkokora zashizwemo,amaboko aruhutse, n'amaboko imbere yibibuno. Kuzenguruka ukoresheje intoki, ntabwo ari ibitugu. Hagarara muremure, amaso imbere, ibitugu inyuma nashyira intangiriroumurambo rero ugumaho. Ubutaka kumipira ufite amavi yoroshye, inkweto zisoma hasi hagati yizungurukakugabura umutwarohakurya y'amaguru n'amavi. Guma mu gikoni hamwe no gusimbuka gato, ndetse no guhumeka, na aumugozi uhorahoarc. Niba umugozi ucanye, kurura inkokora mumaboko yo hepfo ya santimetero 2 kugeza kuri 3.
Ibanze
Tangira na 20 kugeza 40 impinduramatwara idahagarara,gushimangira metronome cadence(ikizamini 120 kugeza 160 bpm). Komera ku mugozi woroshye kugeza igihe igihe kizaba cyikora, hanyuma ugerageze numugozi uremereye kuriumva kuzunguruka. Shyiramo imyitozo mike nkamavi 10 maremare hamwe na 10 yibirenge byamaguru kuri buri kuguru kugirango ushimangire imigeri no guhuza. Niba usitaye,shyira ikiganza cyawe cy'inyuma,gusohora kuri buri mpinduramatwara ya gatatu, kandi ukomeze utihuta.
Ubundi Ikirenge
Tekereza urumuri, mu kanya-gato ugenda uzunguruka uko umugozi uzunguruka. Hindura uburemere bwawe kuruhande rumwemenyereza ubuhanga bwaweno kugabanya inyana zinyana mugihe kirekire. Koresha kugirango ugabanye uruziga rwibanze muminota 5 kugeza 10.Bikubye mumuzunguruko: Amasegonda 60 asimburana ikirenge, 10 gusunika, kuruhuka amasegonda 30. Kugirango ushimangire umutima, kora kugeza kuminota 2 kugeza kuri 3 uhoraho, amaboko ndetse na cadence fluid.Iterambere ry'amanotaigihe kinini mugukurikirana amacakubiri namakosa.
Umwanzuro
Gushiraho kwizerwaingeso yo gusimbuka umugozi, byanze bikunzekomeza ibintu byoroshye. Amaseti magufi hamwe na tekinike nziza ni ngombwa. Intego zisobanuwe neza ni ngombwa. Iminota 10 gusa irashoboragutwika kilojouleskandi wongere umutima wawe.
Witeguye kuzamuka?Ohereza gahunda yawe, ubaze, cyangwa uhitemo imyitozo ikurikira.
Vugana ninzobere zacu
Huza n'inzobere muri NQ kugira ngo muganire ku byo ukeneye ku bicuruzwa byawe
hanyuma utangire kumushinga wawe.
Ibibazo byerekeranye no gusimbuka umugozi
Gusimbuka umugozi ni imyitozo yuzuye-umubiri?
Yego. Ikora inyana zawe, kwadamu, hamstrings, glute, intoki, ibitugu, nintoki. Yongera ubuzima bwimitsi yumutima, guhuza, no kuringaniza. Ukoresha toni ya karori mugihe gito cyane. Ikora kwihangana n'imbaraga kimwe.
Nigute nahitamo uburebure bwiburyo bwo gusimbuka?
Shira ikirenge kimwe hagati yumugozi. Imikoreshereze igomba kuzamuka mukiganza cyawe. Abashya barashobora gukora igihe kirekire kubuhanga. Umugozi wihuta ukunda kuba mugufi. Umugozi wubusa urashobora kuba muremure. Umugozi ushobora guhindurwa nibyiza niba udashidikanya.
Ni ubuhe buryo bw'ibanze ngomba kwiga mbere na mbere?
Wige gukora bounce yibanze, gusimbuka imbaraga, hamwe nintambwe isimburana. Shira inkokora yawe, amaboko ahindukire, hanyuma ugwe byoroheje kumupira wamaguru. Fata umugongo utabogamye ndetse na cadence. Kora inzira yawe kugeza kumavi maremare na criss-cross nyuma.
Nigute nakwirinda gucikamo ibice no kubabara hamwe?
Fata ubushyuhe, wihute kandi ukomeze kumera neza. Shyira hejuru yikintu gikurura ibintu, nka reberi cyangwa ibiti. Kwambara inkweto zishyigikira. Komeza gusimbuka hasi kandi byoroshye. Kuzamura ijwi. Niba bikomeje, humura urebe umuhanga.
Igihe cyo kohereza: Nzeri-28-2022