Simbuka umugozi, bizwi kandi gusimbuka umugozi, ni imyitozo ikunzwe kandi ikora kuva kera. Haba nk'umukino wo gukiniraho cyangwa siporo yabigize umwuga, umugozi wo gusimbuka utanga inyungu zinyuranye kubantu bingeri zose kandi urwego rwimyitwarire. Muri iyi ngingo, tuzasesengura amateka, tekinike, ninyungu zo gusimbuka umugozi.
Umugozi wo gusimbuka ufite amateka akungahaye kandi atandukanye, hamwe nibimenyetso byanditswe kuva mumico ya kera nka Misiri n'Ubushinwa. Ubusanzwe yakoreshwaga mubikorwa bifatika nko gupima intera cyangwa nkigikoresho cyo gutoza abasirikare. Nyuma yigihe, yahindutse mubikorwa byo kwidagadura na siporo irushanwa.
Umugozi wo gusimbuka urimo kuzunguza umugozi hejuru yumuntu mugihe usimbutse hejuru yamaguru yombi. Irashobora gukorwa kugiti cye cyangwa mumatsinda, bigatuma iba imyitozo itandukanye ishobora kwishimira haba murugo no hanze. Dore ibintu bimwe byingenzi ninyungu zo gusimbuka umugozi:
1. Imyitwarire yumutima
Gusimbuka umugozi nuburyo bwiza cyane bwimyitozo yumutima. Izamura umuvuduko wumutima, itezimbere kwihanganira umutima nimiyoboro yimitsi no gushimangira umutima nibihaha. Gusimbuka umugozi usanzwe birashobora gufasha kongera imbaraga, kuzamura urwego rwingufu, no guteza imbere ubuzima bwimitsi yumutima.
2. Gutwika Calorie
Gusimbuka umugozi nigikorwa cyiza cyo gutwika calorie. Ifite imitsi myinshi kandi irashobora gutwika umubare munini wa karori mugihe gito. Umubare nyawo wa karori yatwitse biterwa nibintu nkuburemere, igihe bimara, nuburemere bwumubiri. Ugereranije, umugozi wo gusimbuka urashobora gutwika karori 10-16 kumunota.
3. Imyitozo yumubiri wose
Umugozi wo gusimbuka ukora amatsinda atandukanye, atanga imyitozo yuzuye yumubiri. Imitsi yibanze irimo inyana, quadriceps, hamstrings, glute, intoki, amaboko, nibitugu. Ibi bituma umugozi wo gusimbuka inzira nziza yo gushimangira no gutondekanya imitsi myinshi icyarimwe.
4. Kunoza guhuza no gushyira mu gaciro
Injyana yimikorere isabwa mugusimbuka umugozi byongera guhuza, kuringaniza, no kwihuta. Guhuza amaboko, amaso, n'ibirenge bifasha kuzamura ubumenyi bwa moteri hamwe na proprioception, aribwo umubiri umenya umwanya wacyo mumwanya. Imyitozo ihamye irashobora kuganisha kuri rusange kugenzura umubiri no kugenda neza.
5. Amagufa Amagufa nimbaraga
Gusimbuka umugozi ni imyitozo itwara ibiro, ifasha kuzamura ubwinshi bwamagufwa nimbaraga. Uruhare rusanzwe rushobora kugira uruhare mu kubungabunga amagufwa meza no kugabanya ibyago byo kurwara ostéoporose. Ibi nibyingenzi cyane mugihe dusaza kandi duharanira kubungabunga ubuzima bwiza bwamagufwa.
6. Inyungu zo mu mutwe
Gusimbuka umugozi nabyo bitanga inyungu zitandukanye mumutwe. Irashobora gufasha kugabanya imihangayiko, kunoza ibitekerezo, no kongera imikorere yubwenge. Imiterere yinjyana kandi yisubiramo yimyitozo irashobora gutera imiterere yo gutekereza iteza imbere kuruhuka no kumvikana neza.
7. Birashoboka kandi birashoboka
Gusimbuka umugozi nuburyo bworoshye bwo gukora imyitozo ngororamubiri. Irasaba ibikoresho bike, mubisanzwe umugozi gusa, kandi birashobora gukorwa ahantu hose. Kuba byoroshye bituma ihitamo neza kubantu bakora ingendo kenshi cyangwa bahitamo gukora imyitozo murugo badakeneye ibikoresho binini by'imyitozo ngororamubiri.
8. Ubuhanga bwo Gutera imbere no Gutandukana
Umugozi wo gusimbuka utanga ubuhanga butandukanye hamwe niterambere ryubuhanga kugirango uhuze urwego rwintego zitandukanye. Abitangira barashobora gutangirana no gusimbuka shingiro hanyuma buhoro buhoro bagatera imbere muburyo butandukanye nko gutandukana kabiri, kwambukiranya, cyangwa amayeri. Ubushobozi bwo guhora uhanganye nubuhanga bushya hamwe nuburyo bukomeza imyitozo ishimishije kandi irashimishije.
Iyo utangiranye no gusimbuka umugozi, ni ngombwa gutangirana nuburyo bukwiye. Dore zimwe mu nama kubatangiye:
- Hitamo uburebure bwumugozi wiburyo: Hagarara hagati yumugozi hanyuma urebe ko imikono igera kumaboko yawe.
- Komeza igihagararo gikwiye: Hagarara muremure urutugu rwawe rworohewe, uzamuye igituza, hamwe ningenzi. Komeza witegereze imbere n'amavi yunamye gato.
- Tangira usimbuka shingiro: Tangira usimbuka metero ebyiri zisanzwe, urebe ko ibirenge byombi biva mubutaka icyarimwe hanyuma bikagwa buhoro.
- Umwigisha w'injyana n'ibihe: Shakisha umuvuduko uhamye kandi woroshye, kandi ugerageze gushiraho injyana ihamye mugihe usimbuka. Ibi bizagufasha kubaka kwihangana no kugenzura.
- Iterambere gahoro gahoro: Iyo umaze kumenya gusimbuka shingiro, urashobora kwinjiza buhoro buhoro tekiniki zateye imbere no gutandukana mubikorwa byawe.
Mu gusoza, gusimbuka umugozi ni imyitozo itandukanye kandi ikora neza itanga inyungu nyinshi kumubiri no mubitekerezo. Waba ushaka kunoza imitima yumutima nimiyoboro, kubaka imbaraga, kongera imbaraga, cyangwa gutwika karori, umugozi wo gusimbuka birashobora kuba ibintu bishimishije kandi bihesha inyungu mubikorwa byawe byo kwinezeza. Fata rero umugozi, shaka umwanya ukwiye, hanyuma utangire gusimbuka inzira yawe kugirango ubuzima bwiza nubuzima bwiza!
Igihe cyo kohereza: Gicurasi-21-2024