Gushyushya imitsi mbere yimyitozo ngororamubiri itezimbere kandi ikarinda gukomeretsa.
Inguzanyo y'Ishusho: Abantu Ishusho / iStock / GettyImages
Wigeze kubyumva inshuro miriyoni mbere: Gususuruka nigice cyingenzi mumyitozo yawe.Kandi kubwamahirwe, mubisanzwe birengagijwe cyane.
Jamie Nickerson, CPT, umutoza ku giti cye ukorera i Boston, abwira LIVESTRONG.com ati: "Ubushyuhe butanga imitsi yacu amahirwe yo gukanguka mbere yo kubarwanya imitwaro.""Gusunika amaraso mu mitsi mbere yuko imyitozo yawe ibafasha gukora neza iyo bipakiye."
Ubushuhe nabwo ni ingenzi kumitsi yawe igenda.Wigeze wicara mu ndege kandi amavi yawe ntiyashakaga kugenda iyo uhagurutse?Nibyo bibaho ku ngingo zacu mugihe habaye amaraso make mumitsi yacu - turakomera kandi tugakomera.
Gutegura imitsi yacu kugendana muburyo busanzwe bisobanura gutegura ingingo zacu.Ivuriro ryiza rya Mayo rivuga ko guhinduka neza no kugereranya bitanga inyungu nyinshi ku mibiri yacu, harimo kwirinda gukomeretsa, gukora neza guturika no kubabara hamwe.
None, nigute dushobora gutoza kugenda no gushyuha icyarimwe?Kubwamahirwe, icyo ukeneye rwose nuburemere bumwe.Ongeraho umutwaro kuri gahunda yawe yimikorere ituma uburemere bugufasha kugusunika cyane.Niba ibyo ufite byose ari kettlebell imwe iryamye hafi, umeze neza kugirango unyuze muburyo bukwiye bwo gushyuha.
Nickerson agira ati: "Inyungu za kettlebells nukuri ukeneye imwe gusa, kandi urashobora gukora byinshi hamwe nayo."Kugira urumuri, kettlebell ya pound 5 kugeza kuri 10 nibyo ukeneye rwose kongeramo muri oomph nkeya kuri gahunda yawe yo kugenda.
Noneho, gerageza iyi yihuta yiminota 10 yuzuye-umubiri wose hamwe na kettlebell yoroheje mbere yimyitozo ikurikira.
Uburyo bwo gukora imyitozo
Kora ibice bibiri bya buri myitozo kumasegonda 45 buri umwe, uruhuke amasegonda 15 hagati ya buri myitozo.Ubundi buryo aho bikenewe.
Ibintu Uzakenera
Ket Indobo yoroheje
Mat Mat imyitozo ngororamubiri irahitamo ariko irasabwa
Igihe cyo kohereza: Gashyantare-04-2023