Umubyeyi wo guterura urashobora gukurikiranwa mugutangira amateka yanditse aho inyungu zabantu nubushobozi busanzwe zishobora kuboneka mubintu bitandukanye bishaje.Mu miryango myinshi ya kera, baba bafite ibuye rikomeye bagerageza guterura, kandi uwambere kuyizamura yandika izina ryabo mubuye.Uku kunyeganyezwa kwabonetse mu gihome na Scottish.Abatavuga rumwe na leta biteguye gusubira mu Bugereki bwa kera, iyo ibihuha biva kure byerekana ko guhangana na Milo wo muri Croton yateguye binyuze mu kugeza inyana y'uruhinja ku mugongo buri munsi kugeza ikuze neza.Undi Mugereki, umuganga Galen, yerekanye imbaraga zo gutegura imbaraga zikoresha zahagaritswe (ubwoko bwambere bwuburemere bwubusa) mumyaka magana abiri.
Imibare ya kera yubugereki nayo yerekana ibyagezweho.Imizigo yari hafi n'amabuye manini, icyakora nyuma yaje guha uburemere bwubusa.Uburemere bwamaboko bwahujwe nuburemere bwubusa nyuma ya 50% yimyaka magana cyenda.Ibipimo byambere byamaboko byari bifite isi yubusa yashoboraga gutwarwa numucanga cyangwa isasu, nyamara mbere yikinyejana kirenga ibyo byasabwaga nuburemere bwubusa bwa plaque busanzwe bukoreshwa muri iki gihe.
Muri ubu buryo yamenyekanye cyane mu myaka cumi n'icyenda 100, kandi kuva yatinze gusubira mu mukino nka clubbell.
Kuzamura ibiro byatanzwe bwa mbere mu mikino Olempike mu mikino Olempike ya Atenayi yo mu 1896 nk'igice cya siporo yo mu bwoko bwa olempike, kandi byemewe ku mugaragaro nk'ibisabwa mu 1914.
Mu myaka ya za 1960 yabonye kwerekana buhoro buhoro imashini zikorwa mubikorwa bikiri bishimishije gutegura rec centre yicyo gihe.Kuzamura ibiro byaje kumenyekana buhoro buhoro mu myaka ya za 70, nyuma yo kuza kwa firime Siphoning Iron, ndetse no gukundwa kwa Arnold Schwarzenegger.Kuva igice cyanyuma cyimyaka ya za 90, kwagura umubare wabadamu byafashe ingufu;kugeza ubu, hafi umwe muri batanu b’abanyamerika bitabira guterura ibiro ku buryo busanzwe.
Muri ubu buryo, ugomba gukomera no gukomera nyamara birashoboka ko utazifuza gutanga imbaraga zawe zose ahakorerwa ibikorwa bikurura ibintu mumujyi.Niba udashishikajwe no kwiruka intera ikomeye cyangwa koga muri pisine, guterura ibiro birashobora kuba icyemezo cyiza kuri wewe.Byerekanwe ko gukoresha byukuri ibikoresho byo guterura imbaraga, kurugero, imizigo yubusa hamwe nuburemere bwamaboko birashobora kugufasha gushyigikira umutima wawe.
Niki ukeneye gutangira imyitozo yuburemere?
Niba utarigeze uterura imitwaro, tekereza gutangira ubifashijwemo numujyanama wemewe.Bazagira amahitamo yo kukwereka ubwubatsi nyabwo bwimyitozo idashidikanywaho no gushyiraho gahunda yo gutegura imbaraga zateguwe kubyo ukeneye.
Ibice bitandukanye byibandaho cyangwa kuba ibigo bitanga amasomo yuburezi yibanze nta kiguzi, cyangwa bafite abatoza bahari niba ufite ibibazo.Byongeye kandi, hari abajyanama b'ubuzima bwiza bahugura abakiriya kurubuga, binyuze kuri videwo.
Mugihe ibyinshi byibandaho bifite uruvange rwimashini zikumira hamwe nuburemere bwubusa, kurugero, imizigo yubusa nuburemere bwamaboko, urashobora muburyo bumwe kubona imyitozo yo guterura amashanyarazi murugo hamwe nibintu byingenzi.
Icyemezo cyiza
Inama yo guterura imbaraga kubashya
Shyushya
Iterambere-ryinshi ryiterambere, kurugero, iminota 5 yo kwiruka cyangwa kugenda bidasanzwe, bizongera amasomo yimitsi kumitsi yawe kandi ubyerekeze neza.Gukorana n'umugozi cyangwa gukora gusimbuka jack muminota mike ni kimwe no guhitamo gushyushya ibintu.
Tangira ufite uburemere bworoshye
Ukeneye rwose utitaye kuburemere ushobora guterura 10 kugeza mubihe bitandukanye hamwe na gahunda yemewe.Tangira hamwe namasomo 1 cyangwa 2 yibikorwa ya 10 kugeza kuri 15, hanyuma buhoro buhoro gutera imbere kuri 3 cyangwa byinshi
Intambwe ku yindi kongera ibiro.Nukuri mugihe ushobora gushidikanya gukora umubare uteganijwe wa seti na reps, ongera ububiko 5 kugeza 10%.Reba neza ko aribwo buremere bukwiye kuri wewe mbere yo gukora igikorwa cyuzuye.
Kuruhuka kubintu nka 60 hagati hagati ya seti
Ibi birinda kunanirwa imitsi, cyane cyane nkuko utangiye.
Gabanya ibikorwa byawe bitarenze iminota 45
Urashobora kubona ibikorwa ukeneye rwose muriki gihe.Ibikorwa birebire byimibereho ntibishobora kwihuta kunoza ibisubizo kandi birashobora kwagura inshuti zawe zo kunanirwa no kunanirwa imitsi.
Kurambura neza imitsi nyuma yo kugenda
Gukura birashobora gufasha muguhuza n'imihindagurikire yawe, koroshya umuvuduko wimitsi, no kugabanya imvune yawe.
Kuruhuka neza hagati yimirimo ikora
Kuruhuka biha imitsi yawe umwanya wo kwisubiraho no kwishyuza ububiko bwingufu mbere yuko akazi kawe gakurikira.
Gahunda yo guterura ingufu
Niba ufite icyifuzo cyo gushimangira byimazeyo, imyitozo itatu yo guterura imbaraga iminsi irindwi irashobora gutanga ibisubizo ukeneye.
Nkuko bigaragazwa nubushakashatsi bwizewe bwa 2019, gukora gahunda yo guterura ingufu inshuro nyinshi buri cyumweru usanga ari byiza cyane nkibikorwa bidasanzwe byo kubaka imbaraga.
Ibyo ari byo byose, kugirango utezimbere misa, uzakenera gukora ibirenzeho nibikorwa byinshi bidahagarara.
Urashobora gukora imitsi yawe yose mugihe cyigikorwa, ukora gahunda 1 cyangwa 2 yibikorwa byose kugirango utangire, kandi ugenda ugenda ugenda ujya kumurongo wongeyeho cyangwa imitwaro iremereye nkuko imyitozo igenda isobanuka.
Noneho na none, urashobora kwibanda kumapaki yimitsi idasobanutse kuminsi idasobanutse.Urugero:
Intambwe ku yindi gahunda yo guterura ingufu
Ku wa mbere:Isanduku, ibitugu, imitsi yinyuma yinyuma, hamwe no kwibanda
ukuboko kwamaboko gukanda
gukanda kubuntu ibitugu
uburemere bw'intoki inyuma imitsi imikurire
ikibaho
Ku wa gatatu:
Inyuma, biceps, hamwe no kwibanda
uburemere bw'intoki umurongo umwe
bicep
bande barwanya gukurura
ikibaho
Ku wa gatanu:
Amaguru no kwibanda
kunyeganyega
squats
inyana irera
ikibaho
Mugihe ugenda urushaho kuba mwiza hamwe no guterura imbaraga, urashobora gukora imyitozo ugeraho kuri buri gice cyimitsi.Witondere kongeramo uburemere nibindi byinshi mugihe utezimbere ubuhanga bwawe.
Inyungu zo gukomera kwitegura bikomezwa na siyanse
Hariho inyungu nyinshi zo gushiraho imbaraga zishobora gukuramo iterambere ryawe.
1.Bigutera gushingirwaho
Gutegura imbaraga biragufasha guhinduka kugirango ushireho ishingiro.
Kubona imbaraga biguha gukora ibikorwa bya buri munsi bitagoranye cyane, urugero, gukurura ibiryo byimbitse cyangwa kuzenguruka hamwe nabana bawe (3Ikizere cyizewe, Inkomoko yizewe).
Byongeye kandi, ivuga ku myitozo ngororamubiri muri siporo isaba umuvuduko, imbaraga, n'imbaraga, kandi irashobora kugerageza gufasha abahatana umwete mukurinda misa ikwiye (3Twizerwa, 4 Inkomoko yizewe).
2.Koresha karori bishoboka
Gutegura imbaraga bifasha gushyigikira uburyo bwawe bubiri.
Ibyo ari byo byose, kubaka imitsi byongera umuvuduko wawe.Imitsi irakomeye cyane kuruta ibinure, igufasha kurya karori nyinshi cyane (5Isoko ryizewe, 6 Inkomoko yizewe).
Icya kabiri, ubushakashatsi bwerekana ko igipimo cya metabolike cyongerewe amasaha 72 nyuma yo gukora imbaraga zitegura ibikorwa.Ibi byerekana ko ukoresha karori yinyongera amasaha ndetse niminsi nyuma yibikorwa byawe.
3. Kugabanya ibinure byo mu gifu
Ibinure byashyizwe ku ruhande rwagati, cyane cyane ibinure biva mu mutima, bifitanye isano no kwangirika kwanduye, harimo n'indwara zifata imitsi, kwandura umwijima w’amavuta y’umwijima, diyabete yo mu bwoko bwa 2, hamwe n’iterambere ryangiza.
Isuzuma ritandukanye ryishimira kwerekana inyungu zo gutegura imyitozo yo kugabanya igifu nigabanuka ryimitsi yuzuye ku binure.
4.Ushobora kugufasha kugaragara nkaho woroshye
Mugihe wubaka imitsi myinshi ukabura ibinure, uzagaragara nkamavuta make.
Ibi ukurikije ko imitsi ifite umubyimba mwinshi kuruta ibinure, bivuze ko itwara icyumba gito kumubiri wawe kuri pound.Kuruhande rwiyi mirongo, urashobora gutakaza kunyerera mu rukenyerero niba utabona impinduka zumubare kurwego.
Mu buryo nk'ubwo, gutakaza imitsi n'ibinure no kubaka imitsi myinshi kandi nini yerekana imitsi myinshi isobanura imitsi, bigatuma igaragara cyane kandi idafite amavuta.
5.Gabanya inshuti zawe zo kugwa
Guteganya imbaraga bigabanya inshuti zawe zo kugwa, nkuko witeguye neza gufasha umubiri wawe.
Mubunyangamugayo, ubushakashatsi bumwe burimo abantu 23,407 bakuze barengeje imyaka 60 kumyaka 34% byagabanutse mubantu bagize uruhare mubikorwa byiza birimo imyitozo yo kuringaniza no kugenzura no kwitegura neza.
Kubwamahirwe, imbaraga nyinshi zo kwitegura zerekanwe ko zishyize mu gaciro, urugero, jujitsu, imyitozo yuburemere, hamwe na bande yo kurwanya hamwe nuburemere bwumubiri bikora
Igihe cyo kohereza: Gashyantare-04-2023