Nigute watangira gukora siporo ikwiye?

Ni gute watangira gukora siporo ikwiye?

Mu gihe ukeneye kongera ubuzima bwawe, ugomba gukora imyitozo ngororamubiri iminsi 5 mu cyumweru, King Hancock, ACSM-CPT, sweat 2 Success trainer kuriNEOU, serivisi yo gusakaza amakuru ku buzima, iganira na Health. Ibyo bishobora kumvikana nk'ibintu byinshi, ariko ubu ntabwo bigomba kuba byinshi buri munsi, kandi gahunda zawe zo gukora imyitozo ngororamubiri zishobora kuba za nyuma mu gihe cy'iminota 30 gusa.
Uburyo wiga buri gihe bushingira ku kumererwa neza mu buzima bwawe n'igihe ufite. Urugero, niba uri mushya mu gukora siporo, tangira ugamije intego nto, nko kugenda n'amaguru intambwe 10.000 ku gicamunsi byibuze iminsi 5 mu cyumweru. Cyangwa, mu gihe ingengabihe yawe idakwemerera gukora siporo iminsi 5 mu cyumweru, gerageza iminsi 3 hanyuma urebe niba ushobora gutuma amasomo yawe aba akomeye kurushaho.
Uzakenera kandi guhinduranya ubwoko bw'imyitozo ngororamubiri ukora kuri iyo minsi 5. Niba bishoboka, teganya iminsi 2 cyangwa 3 yo gukora aerobic hanyuma umare indi minsi 3 mu ishuri ry'amashanyarazi.
Niba ukora imyitozo ngororamubiri mike mu cyumweru, ushobora kuvanga amashanyarazi n'imikino ngororamubiri ku minsi y'umuntu (tekereza: kwiruka iminota 20 ukoresheje imyitozo ngororamubiri y'iminota 25). Imyitozo ngororamubiri yo kwigisha ururimi rwimbitse (HIIT) cyangwa imyitozo ngororamubiri ishobora kugufasha kugabanya igihe, nubwo iguha umubiri wawe umwanya mwiza wo kuruhuka, nk'uko Kristian Flores, CSCS, ikigo cy’imyitozo ngororamubiri gikorera muri New York, kibitangaza.
Nubwo bigutera kwiringira ko inzozi z’ubuzima bwihariye zishingiye ku myitozo ngororamubiri yihariye, komeza uzirikane ibi: waba ufite intego yo kugabanya ibiro cyangwa kongera amashanyarazi, ni ngombwa gushyira mu bikorwa gahunda yawe yo gukora imyitozo ngororamubiri no gupima ibiro cyangwa amashanyarazi.
Amaherezo, uburyo ushyira gahunda yawe ya siporo n'ibyo ukora kuri siporo yawe bishingira ku byo wishimira cyane, Flores avuga. Niba wanga HIIT, yireke. Niba ukunda kubyina no gutwara igare, yireke. Kubona ibyishimo mu siporo yawe bizagufasha kuza kubira ibyuya byinshi no kugira umusaruro.

Icyo wakora ku myitozo ngororamubiri ya Cardio:
Reka turebe ibikoresho by'inzobere mu myitozo ngororamubiri (gyms) zikoresha mu kubaka Cardio Zone!

Ishyirahamwe ry’Umutima ry’Abanyamerika ritanga inama yo gukoresha iminota 150 y’ikiruhuko kiri hagati y’icyumweru (iyi ni imyitozo ngororamubiri y’iminota 30), cyangwa iminota 75 y’ikiruhuko cyuzuye cy’ubuzima mu cyumweru. Gukora imyitozo ngororamubiri kuri iyi nshuro bigufasha kugumana umutima wawe umeze neza ariko bigufasha kurwanya indwara zitandukanye nka diyabete. Byongeye kandi, bigufasha kongera imbaraga mu bwonko no mu muvuduko no kunoza ubuzima bw’amagufwa yawe.
Hancock agira ati: "Niba ukora imyitozo ngororamubiri iminsi 3 mu cyumweru, shyira intego ku myitozo ngororamubiri yawe kugira ngo ibe ikomeye cyane. Uko uburebure bw'imyitozo burushaho kuba bwinshi, ni ko igihe cy'imyitozo kiba gito." Niba ukeneye gushushanya igihe kirekire, gabanya uburebure bw'imyitozo ngororamubiri."
Hancock avuga ko icyo ukora ku bijyanye no gukora aerobics gishingiye ku cyo wifuza gukora. Byaba ari ukubyina, kugendera ku igare, kwiruka, kuzamuka imisozi, cyangwa kuzamuka n'amaguru ku ntera ujya ku nyubako yawe—niba byongera umuvuduko w'umutima wawe, icyo gihe bibarwa nk'imikino aerobic.
Hancock na Flores bemeranya ko imyitozo ngororamubiri ikomeye kandi y’icyatsi kibisi ari HIIT na Tabata. Tabata ni icyitegererezo gikomeye cya HIIT gishobora gukorwa nta biremereye cyangwa nta biremereye. Harimo kwimenyereza imyitozo ngororamubiri mu masegonda 20, kuruhuka 10, no gusubiramo inshuro 8 rusange.
Abakinnyi b'abahanga bamaze imyaka myinshi bakoresha uburezi bw'indimi za c programming kugira ngo bongere imikorere yabo muri rusange kandi bafite impamvu nyazo. Nubwo kugenda n'amaguru bikomeje kuba imyitozo ngororamubiri yo mu rwego rwo hejuru, uburezi bw'indimi za c programming bukora ibyo umuntu atashobora kugenda n'amaguru: butanga buri myitozo ngororamubiri ya cardio na anaerobic. Mu magambo atandukanye, Tabata na HIIT bishobora gutwika ibinure, kongera imiterere y'umutima n'ibihaha, no kubaka imitsi icyarimwe.
Kubera ko ukora imyitozo ngororamubiri ya HIIT ku buryo bugoye, ushobora kongera ibyuya mu minota 25 kugeza kuri 30. Hancock agira ati: "Ikirenze byose, ugomba gutekereza ku myitozo ya HIIT nk'ikora mu buryo butunguranye butuma wumva umeze nabi, hanyuma ugakira neza kugira ngo ukore ibyo wakoze."

Icyo wakora ku myitozo ngororamubiri yo kongera imbaraga:
Urabona ibikoresho biboneka muri Strength Zone y'imyitozo ngororamubiri y'umwuga?

Ushobora gukora imyitozo yo hejuru, hasi, cyangwa umubiri wose ku minsi yawe yo gukora imyitozo ngororamubiri. Kugira ngo wungukire neza mu myitozo yo gukora imyitozo ngororamubiri, Flores atanga inama y'imyitozo ibiri y'iminota 30 igamije umubiri wose kandi ikubiyemo gukora imyitozo ivanze—iyo myitozo ikora imitsi myinshi icyarimwe.

Flores agira ati: "Uko urushaho kugira ubuzima bwiza, gerageza kongera ingano y'imyitozo yawe, bivuze kongera ibiro ukoresha n'imyitozo yose kuri buri myitozo." Gukomeza gutera imbere muri ubu buryo bizagufasha kongera imbaraga no kubaka imitsi yoroshye.
Niba ufite iminsi myinshi yo kugira imbaraga kandi ukaba ushaka kuzigabanya (cyane cyane niba ushaka kubaka imitsi), ushobora gukora umunsi wo hejuru n'umunsi wo hasi, nk'uko Hancock abigusaba.
Hancock avuga ko kuri iyo minsi yo hejuru y'umubiri, tekereza ku myitozo yo gusunika no gukurura. Imyitozo yo gusunika irimo gusunika, gusunika mu gituza, cyangwa isazi zo mu gituza. Imyitozo yo gukurura irimo imirongo, gusunika, gusunika mu gituza, no koga cyangwa supermen. Ushobora kandi kuvanga imyitozo yo gusimbuka mu bicep na triceps muri iyi minsi. Ku munsi wo hasi w'umubiri, tekereza gukora imyitozo yo gusimbuka mu gituza, gusunika mu gituza, no gukora imyitozo yo gusimbuka mu gituza, nko gusunika mu gituza, nk'uko abivuga.

Ni irihe tandukaniro riri hagati ya Smith Machine na Free Weights kuri Squats?

Hack Squat cyangwa Barbell Squat, ni nde "Umwami w'imbaraga z'amaguru"?

Igihe cyo kuruhuka:

Kuruhuka nibura umunsi umwe cyangwa umunsi umwe ni ingenzi cyane kugira ngo umubiri wawe urusheho kumererwa neza no kongera kwiyubaka. Hancock arakugira inama yo kwiga uburyo umutima wawe uruhuka (RHR) kugira ngo ubashe kubona neza mu gihe uzaba wakize neza kandi witeguye gukora imyitozo ngororamubiri ikurikiraho.
Inyinshi mu bikoresho by’ubuvuzi n’amashusho y’amashusho y’amashusho y’amashusho y’umutima bikoresha uburyo umutima utera mu gihe uri mu kiruhuko. Uburyo umutima wawe utera mu gihe uri mu kiruhuko ni bwo buryo umutima wawe utera mu gihe uri mu kiruhuko. Uburyo umutima wawe utera mu gihe cy’ikiruhuko ni bwo butuma umutima wawe utera amaraso menshi nta mbaraga nyinshi. Iki ni ikimenyetso cy’uko urimo urushaho kugira ubuzima bwiza, kandi umutima wawe urushaho gukomera.
Niba ukurikirana RHR yawe buri gihe, ushobora kumenya ko ikomeza gukuba inshuro nyinshi mu masaha cyangwa iminsi nyuma yo gukora imyitozo ngororamubiri ifite imbaraga. Ibyo ni buri munsi, ariko niba RHR yawe iri hejuru y'iminota itanu ukurikije umunota (bpm) cyangwa irenze RHR yawe isanzwe, uzaba urimo gukora imyitozo irenze urugero. Fata undi munsi wo kuruhuka utegereze kugeza RHR yawe igarutse ku giciro cyayo cya buri munsi mbere yo gusubira muri siporo.
Nubwo iminsi yo kuruhuka igaragaza igihe udakora akazi gashingiye ku myitozo ngororamubiri n'imbaraga, ntabwo bivuze ko ntacyo ugomba gukora nta gushidikanya. Koresha iminsi yawe yo kuruhuka mu gusimbuka ifuro, kurambura, cyangwa gukora ingendo zoroheje nk'uko bigenda umbuka umuhanda kugira ngo amaraso yawe atembe, nk'uko Hancock abivuga.
Agira ati: “Ni ukwita ku mubiri wawe cyane kugira ngo ubashe gukora ibishoboka byose kugira ngo ugire imbaraga ziyobora intego zawe, byaba ari ugukomera cyangwa kutabyibuha, kubaka imitsi yoroshye, kugira ubuzima bwiza, cyangwa kugabanya ibiro.” Ni ngombwa ko abantu bita ku mibiri yacu, kandi ni ngombwa ko uyivangavanga kandi ukagira ubwoko butandukanye bw’umubiri.”
Niba ukunda kwiruka, ukomeza gukora imyitozo ngororamubiri ijyanye n'imitsi. Niba ukunda guterura ibintu biremereye, ukomeza gukenera kongera imbaraga z'umutima wawe ukoresheje imbaraga zidasanzwe zo gukora aerobic. Agira ati: "Imibiri yacu igomba guhuza n'ibintu bitera imihangayiko, bityo ni ngombwa guhuza ibintu bitera imihangayiko kugira ngo umubiri wawe ukomeze guhinduka."