Ibitekerezo bikunze kugaragara muburyo bwiza akenshi birangira gukora ibibi kuruta ibyiza. Yaba ari kwizera ko Imyitozo ndende buri gihe ari nziza cyangwa ko imizi yo guterura izakugira ingano, izi myumvire itari yo irashobora gutuma igikomere no gutera imbere iterambere rigana kuntego za fitness. Ni ngombwa kwegera ibintu byiza hamwe no kugerwaho neza kandi ubyemeza, uzirikana ibikenewe kugiti cye.

Imyitozo yigihe kirekire irashobora kurushaho kuba ingirakamaro

Ntabwo buri gihe ari ngombwa kwisunika kumupaka kugirango ubone imyitozo myiza. Kumara amasaha kuri podimmill cyangwa guterura ibipimo bishobora kuganisha kumitsi cyangwa ibikomere byinshi. Ni ngombwa kandi gusuzuma imiterere nibikoresho bikwiye kandi bishobora gutanga umusanzu mubibazo byo gukomeretsa. Ahubwo, gerageza kugabana gahunda zawe hagati yumutima, kugenda, no kurwanya imyitozo yo kurwanya intego yo kwibasira amatsinda yose yimitsi kandi wongere ibintu bitandukanye. Ibi birashobora gufasha kwirinda gukomeretsa no kuganisha kubisubizo bifite ireme.

Nta bubabare, nta nyungu

Imvugo "nta bubabare, nta nyungu" ikoreshwa mu gushishikariza abantu kwisunika mu myitozo yabo. Nubwo ari ngombwa guhangana nawe rimwe na rimwe, ukabikora cyane birashobora kuganisha ku gukomeretsa no kubuza imikorere yawe. Mubyukuri, guhora wisunika cyane birashobora gutera syndrome yarengeje ibiyobyabwenge, bishobora kugira ingaruka kumitsi yawe ubushobozi bwawe bwo kugarura, imyumvire yawe, sisitemu yumubiri, nibindi byinshi. Irashobora kandi kutubangamira ibitotsi byawe nkuko imyitozo ikabije irashobora gukabya sisitemu yingoro.

Inyigisho yibanze ku bakinnyi b'abanyeshuri basanze ari bwo abayiwe bihunze amahugurwa bakunze gukomeretsa-tissue ugereranije n'uko bakibakiye buhoro buhoro kandi bashoboye gukumira ibikomere. Uburyo bwiza ni ugukora buhoro buhoro intego yawe aho kugerageza gukora byinshi icyarimwe.

Ongera ufata poroteyine no kugabanya ibinure na karubi

Indyo yibanda cyane kuri proteyine mugihe igabanya karubone namavuta ntashobora gukora neza nkuko ushobora kwizera. Nubwo ari ngombwa kwirinda kunywa inzoga nyinshi za karubone zitunganijwe kandi zuzuye amavuta, poroteyine ntabwo ari igisubizo rusange cyangwa ingwate yo kugabanya ibiro. Mubyukuri, unywa poroteyine nyinshi birashobora kongera ibyago byo indwara z'umutima n'umubyibuho ukabije.

Inyamanswa nyinshi zibona poroteyine ihagije ya buri munsi udakeneye kwishingikiriza ku kunyeganyega cyangwa inyongera. Mubisanzwe, kugira impamyabumenyi 2-3 ya poroteyine kuri Petrim iri ku ifunguro birahagije kugirango umubiri.

Inzira zimwe zubuzima zashishikarije abantu kwirinda karbasi namabiri rwose, bavuga ko bizaganisha kubutaka. Ariko, Carbohydrates itanga imbaraga kandi ni isoko yingirakamaro ya lisansi. Ntabwo Carbs zose zakozwe zingana, ni ngombwa rero gushyira imbere karbs zigoye nk'imbuto, ibishyimbo, n'umuceri wijimye.

Ni ngombwa kandi gushyiramo amavuta meza mumirire yawe, nka polusinsuwat na kaburimbo ibinure, bikenewe mumikorere yubwonko. Aho gukurikiza indyo y'ibinure, gerageza ushyiremo ibinure bizima biturutse ku masoko nka avoka, amavuta ya elayo n'amavuta ya chia, n'ibindi biribwa hejuru ya Omega-acide 3.

Kuzamura ibiro bizagutera byinshi

Ikintu kidasanzwe kijyanye namahugurwa yimbaraga nuko bizahita bigutera byinshi. Nubwo ari ukuri ko guterura ibicurane bishobora kugufasha kubaka imitsi, ntabwo ari garanti. Mubyukuri, kubagore byumwihariko, ibintu bya hormonal akenshi birinda iterambere ryimitsi minini. Aho kwirinda ibiro, ni ngombwa kwinjiza mubikorwa byawe fitness ku nyungu zitandukanye zirimo ubuzima butandukanye, ingingo zingenzi na ligamesm, igihagararo cyiza, no kongera imbaraga n'imbaraga nziza. Ntutinye kuzamura uburemere - ntabwo bizagutera gusukura keretse niba intego yawe yihariye namahugurwa yagenewe na gahunda yimirire.

Ahantu haka umuriro: Kugabanya ibinure byinda gusa?

Ntabwo bishoboka kwibasira ibinure mubice byihariye byumubiri binyuze mubikorwa byibanda gusa kuri kariya gace. Kurugero, gukora ibisimba ntibizatwika ibinure byose. Ni ngombwa kandi kumenya ko igifu kizerekana igifu kizagaragara gusa niba ibinure byumubiri wawe biri hasi. Mugihe imyitozo yo kwigunga nkimikorere nibikorwa bishobora kugira inyungu zimbaraga zumuvuni no gutuza, ntabwo zitera imvururu za metabolalication kugirango ziheshe igitero ku butaka bwo kubura ibinure mukarere runaka. Kugirango ugabanye amavuta mugice icyo aricyo cyose cyumubiri wawe, ni ngombwa kwibanda ku kugabanya ibiro muri rusange binyuze mu myitozo n'indyo nziza.

Cardio ntabwo aribwo buryo bwonyine bwo kugabanya ibinure

Nubwo ari ukuri ko cardio irashobora kuba igikoresho cyingirakamaro mugutwika amavuta, ntabwo aricyo kintu cyonyine cyangwa cyingenzi mugutakaza ibinure byatsinze. Mubyukuri, ubushakashatsi bwerekanye ko amahugurwa yimirire namahugurwa afite akamaro ko gutakaza ibiro no kuzamura imiterere yumubiri. Gahunda yacu yo guhugura kuri siporo yacu yuburengerazuba bwa London London yafashije abanyamuryango benshi kugera kubisubizo byiza batishingiwe kumyitozo gakondo. Ahubwo, twibanze ku buryo bwuzuye burimo imirire ikwiye, imyitozo yo kurwanya, no gukora buri munsi, ndetse no mu mahugurwa y'imari n'amashanyarazi aho bibaye ngombwa. Wibuke, buri muntu wese aratandukanye kandi icyaha umuntu umwe ntashobora gukorera undi. Kubwibyo, ni ngombwa kubona inzira yihariye igukorera.

Ugomba guhugura buri munsi kugirango ugere ku ntego zawe

Amahugurwa muri siporo burimunsi ntashobora gukenerwa kugirango ugere ku ntego zawe nziza. Ndetse n'abakinnyi b'indorerezi, bazwiho guhugura cyane, bafata iminsi kugirango bakemere imitsi yabo gukira. Iyo dukora siporo, tumenagura imitsi, kandi imibiri yacu ikeneye umwanya wo gusana no kubaka iyi ngingo ngo ikomere. Aho kwishingikiriza gusa kuri siporo gusa, gerageza unire ubundi buryo bwimyitozo ngororamubiri mubikorwa byawe bya buri munsi, nko kugenda, gufata ingazi, gukina siporo yawe muri parike. Ibi bikorwa birashobora gutanga uburyo bwamahugurwa "butagaragara" bushobora kugira ingaruka nziza kubuzima bwawe tutarenze umubiri wawe.

# Gahunda yiminsi 7 Ntushobora kubura!