Ibitekerezo bikunze kwibeshya muri fitness akenshi birangira bikora nabi kuruta ibyiza. Byaba kwizera ko imyitozo ndende ihora ari nziza cyangwa ko guterura ibiremereye bizagutera umubyimba, iyi myumvire itari yo irashobora gukomeretsa no kubangamira iterambere rigana ku ntego zo kwinezeza. Ni ngombwa kwegera imyitozo hamwe nuburyo bwiza kandi busobanutse neza, urebye ibyo umuntu akeneye n'imbogamizi.

Imyitozo ndende irashobora kuba nziza

Ntabwo buri gihe ari ngombwa kwisunika kumupaka kugirango ubone imyitozo myiza. Kumara amasaha kuri podiyumu cyangwa guterura ibiremereye bishobora gutera imitsi cyangwa gukomeretsa cyane. Ni ngombwa kandi gutekereza ku mikoreshereze n’ibikoresho bikwiye, kuko nabyo bishobora kugira uruhare mu byago byo gukomeretsa. Ahubwo, gerageza kugabanya gahunda zawe hagati yumutima, kugendagenda, hamwe nimyitozo yo kurwanya kugirango ugabanye amatsinda yose yimitsi iringaniye kandi wongere ibintu bitandukanye mumyitozo yawe. Ibi birashobora gufasha gukumira imvune kandi biganisha kubisubizo bifatika.

Nta bubabare, nta nyungu

Imvugo "nta bubabare, nta nyungu" ikoreshwa kenshi mu gushishikariza abantu kwisununura mu myitozo yabo. Nubwo ari ngombwa guhangana nawe rimwe na rimwe, kubikora kenshi birashobora kugutera gukomeretsa no kubangamira imikorere yawe. Mubyukuri, guhora wihata cyane birashobora gutera syndrome ikabije, ishobora kugira ingaruka kumitsi yawe yo gukira, kumererwa neza, sisitemu yumubiri, nibindi byinshi. Irashobora kandi kubangamira ibitotsi byawe kuko imyitozo ikabije irashobora gukabya sisitemu y'imitsi.

Ubushakashatsi bwibanze ku bakinnyi b’abanyeshuri bwerekanye ko abongereye vuba imitwaro yabo yimyitozo bakunze guhura n’imvune zoroheje ugereranije n’abagenda buhoro buhoro bagera ku ntego zabo kandi bashoboye gukumira imvune. Uburyo bwiza ni ugukora buhoro buhoro ugana kuntego zawe aho kugerageza gukora byinshi icyarimwe.

Ongera Intungamubiri za poroteyine kandi ugabanye ibinure na Carb

Indyo yibanda cyane kuri poroteyine mugihe ugabanya karubone hamwe namavuta ntibishobora kuba byiza nkuko ubyizera. Nubwo ari ngombwa kwirinda kunywa urugero rwinshi rwa karubone nziza hamwe n’amavuta yuzuye, poroteyine ntabwo ari igisubizo rusange cyangwa garanti yo kugabanya ibiro. Mubyukuri, kurya proteine ??nyinshi birashobora kongera ibyago byo kurwara umutima ndetse n'umubyibuho ukabije.

Inyamanswa nyinshi zibona proteine ??zihagije za buri munsi zidakeneye kwishingikiriza kunyeganyega cyangwa inyongera. Mubisanzwe, kugira intungamubiri 2-3 za proteine ??zinanutse kuri buri funguro birahagije kugirango umubiri wongere imbaraga.

Inzira zimwe zubuzima zashishikarije abantu kwirinda karbasi n’ibinure rwose, bavuga ko bizatera kugabanuka. Nyamara, karubone itanga ingufu kandi ni isoko yingenzi ya lisansi. Ntabwo karbasi zose zakozwe zingana, kubwibyo rero ni ngombwa gushyira imbere karbike zigoye nk'imbuto, ibishyimbo, n'umuceri wijimye.

Ni ngombwa kandi gushyiramo amavuta meza mumirire yawe, nkibinure bya polyunsaturated hamwe na monounsaturated amavuta, nibyingenzi mumikorere yubwonko. Aho gukurikiza indyo yuzuye amavuta, gerageza gushyiramo amavuta meza aturuka ahantu nka avoka, amavuta ya elayo na cocout, imbuto za chia, nibindi biribwa birimo aside irike ya Omega-3.

Kuzamura ibiro bizagutera umubyimba

Ikintu kimwe gikunze kwibeshya kubyerekeye imyitozo yimbaraga nuko izahita igutera umubyimba n'imitsi. Nubwo ari ukuri ko guterura ibiro bishobora kugufasha kubaka imitsi, ntabwo ari garanti. Mubyukuri, kubagore byumwihariko, ibintu bya hormone bikunze kubuza gukura kwimitsi minini. Aho kwirinda guterura ibiremereye, ni ngombwa kubishyira muri gahunda yawe yo kwinezeza kubwinyungu zinyuranye zirimo kuzamura ubuzima bwumutima, ingingo zikomeye hamwe na ligaments, metabolisme yihuse, guhagarara neza, no kongera imbaraga nimbaraga. Ntutinye guterura ibiro - ntibizagutera kwiyongera keretse iyo niyo ntego yawe yihariye hamwe na gahunda yo guhugura hamwe nimirire.

Gutwika amavuta yibibanza: Kugabanya ibinure byinda gusa?

Ntibishoboka kurwanya ibinure mubice bimwe byumubiri binyuze mumyitozo yibanda kuri kariya gace. Kurugero, gukora crunches ntabwo bizatwika amavuta hafi ya abs. Ni ngombwa kandi kumenya ko igifu cyijimye kizagaragara gusa niba ibinure byumubiri muri rusange ari bike. Mugihe imyitozo yo kwigunga nko gukata hamwe nimbaho ??bishobora kugira inyungu kumitsi yimitsi no gutuza, ntibitera ihungabana ryinshi rya metabolike kugirango bigire uruhare runini mu gutakaza amavuta ahantu runaka. Kugira ngo ugabanye neza ibinure mu gice icyo aricyo cyose cyumubiri wawe, ni ngombwa kwibanda ku kugabanya ibiro muri rusange ukoresheje imyitozo nimirire myiza.

Cardio ntabwo arinzira yonyine yo gutakaza ibinure

Nubwo ari ukuri ko ikaride ishobora kuba igikoresho cyingirakamaro mu gutwika amavuta, ntabwo aricyo kintu cyonyine cyangwa cyingenzi mugutakaza amavuta neza. Mubyukuri, ubushakashatsi bwerekanye ko imyitozo yimirire no kurwanya irwanya akamaro cyane kugabanya ibiro no kunoza imiterere yumubiri. Gahunda zacu zo kwitoza muri siporo yi burengerazuba bwa Londres zafashije abanyamuryango benshi kugera ku bisubizo byiza badashingiye ku myitozo ngororamubiri gakondo. Ahubwo, twibanze ku buryo bushyize mu gaciro burimo imirire ikwiye, imyitozo yo kurwanya, n'ibikorwa bya buri munsi, kimwe n'amahugurwa y'intera n'umutima igihe gikwiye. Wibuke, buri muntu aratandukanye kandi icyakorera umuntu umwe ntigishobora gukorera undi. Kubwibyo, ni ngombwa gushakisha uburyo bwihariye bugukorera.

Ugomba guhugura buri munsi kugirango ugere ku ntego zawe

Imyitozo ngororamubiri buri munsi ntishobora kuba nkenerwa kugirango ugere ku ntego zawe zo kwinezeza. Ndetse nabakinnyi b'indashyikirwa, bazwiho imyitozo ikomeye, bafata iminsi y'ikiruhuko kugirango imitsi yabo ikire. Iyo dukora siporo, tumena imitsi, kandi imibiri yacu ikenera igihe cyo gusana no kubaka iyi ngingo kugirango ikomere. Aho kwishingikiriza gusa kuri siporo, gerageza kwinjiza ubundi buryo bwimyitozo ngororamubiri mubikorwa byawe bya buri munsi, nko kugenda, gufata ingazi, gukina siporo, cyangwa no gukina nabana bawe muri parike. Ibi bikorwa birashobora gutanga uburyo "butagaragara" bwamahugurwa ashobora kugira ingaruka nziza kumyitwarire yawe ataremereye umubiri wawe.

# Gahunda y'iminsi 7 y'amahugurwa ntushobora kubura!