Amakuru

Abubaka umubiri benshi bakunda kwirengagiza akamaro ko guhumeka mugihe cyimyitozo ngororamubiri, rimwe na rimwe amakosa yo guhumeka atuma tudashobora gutera imbere.Mugihe kimwe hazabaho ingaruka mbi, nko kuzunguruka, hypoxia nibindi.Kenshi na kenshi, tuzumva ko dutakaza imbaraga vuba mugihe dukora siporo, kandi ubukana ntibushobora kugera kumurongo wo hejuru, kugirango urwego rwamahugurwa ruzagabanuka.Guhumeka rero nigice cyingenzi cyimikorere.

Witoze guhumeka muburyo bwiza wihanganye mugihe gito kandi uzahita umenya ubwo buryo bwo guhumeka.

Guhumeka nta kugenda ogisijeni

Ku myitozo ya mashini, fata umwuka mwinshi mugihe ukora uburemere bworoshye, hanyuma utangire uhumeke urangije.Kugabanya inzira yo guhumeka.Menya ko igihe cyibikorwa kigomba kuba gihuye nigihe cyo guhumeka.Mubisanzwe, intangiriro yigikorwa ni 1 isegonda, nuko ni isegonda 1 guhumeka.Mubisanzwe bifata amasegonda 2 kugirango ugarure, bivuze ko bisaba amasegonda 2 kugirango wuzuze umwuka mugihe uhumeka, hanyuma usubiremo ibikorwa mugihe uhumeka buri gihe.

Niba ukora imyitozo ikomeye, koresha uhumeka.Gukoresha neza, gufata umwuka wawe birashobora kunoza imikorere ya siporo kandi bigatera kwiyongera kwimitsi.Niba gukoresha nabi kuniga bishobora gutuma umuvuduko wamaraso ugabanuka, bikaviramo umutwe, tinnitus, isesemi nibindi byiyumvo bitameze neza.Inzira iboneye yo guhumeka ntabwo ari uguhumeka cyane, ahubwo ni uguhumeka gahoro gahoro.Gufata umwuka wawe ntabwo ari kuri buri rugendo.Igomba gukoreshwa kumasiganwa yanyuma cyangwa kuburemere ntarengwa.

Guhumeka moteri ya Anaerobic ifata uburyo bwo guhumeka binyuze mumunwa nizuru icyarimwe.Ibi birashobora kongera okisijene, kunoza imikorere no kongera igihe cyimyitozo.Muri icyo gihe, bigabanya ubukana bwo guhumeka inzira zubuhumekero kandi bigatuma inzira yubuhumekero itabangamirwa.

Gahunda yo kubaka imitsi yo gukora imyitozo ya anaerobic

Imyitozo ya Anaerobic isobanura umuvuduko wihuse kandi mwinshi wimitsi muburyo bwo "kubura ogisijeni".Imyitozo myinshi ya anaerobic ni imitwaro iremereye kandi imyitozo ako kanya, biragoye rero kumara igihe kinini kandi umunaniro nawo uratinda.Ikintu kinini kiranga imyitozo ya anaerobic ni uko gufata ogisijeni mu gihe cyo gukora imyitozo ari bike cyane.Kubera ko umuvuduko urihuta cyane kandi imbaraga ziturika zikabije, isukari mumubiri wumuntu ntigifite umwanya wo kubora ikoresheje ogisijeni, kandi igomba kwishingikiriza "gutanga ingufu za anaerobic".Iyi myitozo itanga aside irike cyane mu mubiri, biganisha ku munaniro wimitsi udashobora kumara igihe kirekire, kubabara imitsi no guhumeka neza nyuma yo gukora siporo.

Igihe cyo gukira imitsi ni amasaha 48 kugeza kuri 72, ntabwo rero ari byiza gukomeza gukora imitsi imwe kugeza ikize neza.Mubisanzwe mukwitoza imitsi minini icyarimwe hari imitsi mito igira uruhare mumyitozo ngororangingo, ikibazo nkiki, mugihe cyose imyitozo yimitsi igira umunsi umwe ningaruka nziza.Umubare w'amatsinda n'ibihe bisabwa: amatsinda 3 ~ 4, inshuro 6 ~ 10, kugenda 3 ~ 4 kumitsi minini, hamwe nitsinda 2 ~ 3, inshuro 8 ~ 12, ingendo 2 ~ 3 kumitsi mito.Imitsi minini irimo: pecs, latissimus dorsi, abs n'amaguru.Amahugurwa yambere agomba kuba akwiye kugabanya ibiro, kongera umubare.