Imyitozo yimbaraga, izwi kandi nkamahugurwa yo kurwanya, bivuga imyitozo yikigice cyumubiri kurwanya kurwanya, mubisanzwe binyuze mubice byinshi, byinshi byo guterura injyana ya ritimike kugirango imbaraga zimitsi ziyongere.Ubushakashatsi bwakozwe n’ubuyobozi bukuru bwa siporo mu mwaka wa 2015, bwerekana ko 3,8 ku ijana by’abagabo n’abagore batageze kuri 1 ku ijana by’abagore barengeje imyaka 20 bafite ubuhanga bwo guhugura imbaraga.
>> Imbaraga zamahugurwa zifite ubuhanga
Nubwo kwirengagiza imyitozo yimbaraga, inyungu zubuzima ni nyinshi.Nyuma yimyaka 40, imitsi yabantu itangira kwiyongera.Imyitozo yimbaraga irashobora kongera ubworoherane bwimitsi na ligaments, gutera amagufa, kunoza ubwinshi bwamagufwa, no kwirinda no gutakaza amagufwa.Imyitozo isanzwe irashobora kandi gufasha umubiri wawe, kugufasha kugabanya ibiro, no kugabanya isukari yamaraso.Ariko, hari tekinike zimwe zamahugurwa yimbaraga zigomba gukurikizwa namahame akurikira:
1. Kora imyitozo itunganijwe inshuro 2-3 mucyumweru.Kureka byibuze amasaha 48 hagati yimyitozo kugirango imitsi yawe ibone umwanya wo gusana.
2. Tangira hamwe nitsinda rinini ryimitsi (igituza, umugongo, amaguru) hanyuma ukore hamwe nitsinda rito ryimitsi (ibitugu, amaboko, abs).Imyitozo ya misa ni imyitozo irimo ingingo zirenga ebyiri, nka barbell squats ikora imitsi yibibero hamwe no gukurura bikora imitsi yinyuma.Imyitozo ngororamubiri mito mito irimo ingingo ebyiri gusa kandi zirahari cyane, nko gukanda intebe kubitugu no kugundira inda kumitsi yinda.
3. Hitamo umutwaro ushobora gusubirwamo inshuro 8 kugeza 12 utateruye.Niba utangiye imyitozo, cyangwa imbaraga zikennye, urashobora guhitamo uburemere bworoshye gusubiramo inshuro 10 kugeza kuri 15.
4. Abageze mu zabukuru n'abarwayi bafite umuvuduko ukabije w'amaraso bagomba gupima umuvuduko w'amaraso mbere yo kugira ubuzima bwiza, kuko guhumeka umwuka wabo mu myitozo y'imbaraga bizatuma umuvuduko w'amaraso uzamuka.Aya matsinda yombi yabantu nayo agomba kwitondera guhitamo ibiro bitari binini cyane.
Usibye kwishingikiriza kumashini, abubaka umubiri barashobora no gukora imyitozo yo kwipimisha nko kwikinisha ukuguru kumwe no gusunika.Inzira zose, disipuline yo kugenda ningirakamaro cyane.Niba ububabare bubaye mugihe cy'imyitozo ngororamubiri, birashoboka ko igikomere giterwa no guhagarara nabi cyangwa imyitozo ikabije.Ugomba guhagarara mugihe ukajya mubitaro kwisuzumisha.
>> Itsinda ryoroshye ryo kubaka imbaraga
Kubaturage muri rusange, gahunda nziza yimyitozo ngororamubiri ni inshuro eshatu kugeza kuri eshanu mucyumweru, imyitozo ngororamubiri iringaniye byibuze byibuze iminota 30 buri mwanya;Kora kandi inshuro 2 ~ 3 mucyumweru umutwaro uciriritse, umubiri wose wimyitozo ngororamubiri yitsinda rinini;Mbere na nyuma y'imyitozo, hamwe n'imyitozo yo kurambura byoroshye.
Amahugurwa yimbaraga ni ngombwa.Ariko kubantu benshi, kubera akazi cyangwa umwanya, biragoye kujya muri siporo kugirango twubake imbaraga, bityo dushobora no gukoresha imyitozo yubusa.Imyitozo isanzwe yubuntu irimo guswera, gusunika hejuru, gutembera mu nda, imbaho, na Bridges.Niba ibyo bidahagije kuri wewe, gerageza bande ya elastique.
Ikozwe muri latx naturel, bande ya elastique ikora neza mugutezimbere imitsi, kugenda no guhinduka.Ugereranije nibikoresho bihamye, bande ya elastike iroroshye gutwara, yoroshye kuyikoresha, imyitozo ngororamubiri ihindagurika, irashobora guhuzwa muburyo ubwo aribwo bwose, imyitozo yindege, imikorere ikomeye, gukora neza.Nyamuneka menya ko imbaraga za elastique zifite imbaraga zitandukanye kandi akenshi zitandukanijwe nibara.Abahinguzi batandukanye bazakoresha amabara atandukanye, nkumuhondo mwizina rya 1,4 kg birwanya, icyatsi mu izina rya kg 2,8, umutoza ukurikije imbaraga zabo ashobora guhitamo igikwiye.Ntugerageze kunanira cyane.Baza umutoza wawe “imyitozo ngororamubiri.”
Kubantu basanzwe, bande ya elastike ikoreshwa neza mukubaka kwihangana mumatsinda manini.Kurugero, kwitoza gluteus maximus, guhagarara cyangwa kwishingikiriza hejuru birashobora gushirwa kumutwe umwe wumugozi mumwanya wo hasi, urundi ruhande rushyizwe kumaguru hamwe nigitambara cyamaguru, guhumeka kugirango uzamure ukuguru inyuma no hejuru, komeza Amasegonda 1 ~ 2, guhumeka kugarura, guhindura ukuguru;Kugirango wubake amatora yawe, funga bande ya elastike inyuma yigitugu cyawe kandi uyifate n'amaboko yombi kugirango usunike.Buri mitsi kugirango irangize ibikorwa inshuro 12 kugeza kuri 20 / amaseti, amaseti 2 kugeza kuri 3, inshuro 2 kugeza kuri 3 mucyumweru.Urashobora gukoresha ibibyimba byoroshye bya elastike kugirango wubake amatsinda manini.Urashobora kandi kuzinga imirongo yibyibushye mubice bibiri cyangwa byinshi kugirango wongere imbaraga.
Umutoza agomba gusuzuma niba allergic kubicuruzwa bya latex kandi niba bande ya elastike yacitse.Niba ikoreshwa kenshi, ibuka kuyisimbuza nyuma y'amezi 1 ~ 2.Witoze kwitondera urugendo rusanzwe, hamwe no guhumeka.
>> Nigute imyitozo yimbaraga itwika amavuta?
Kubisenya, imyitozo yimbaraga iratandukanye nimyitozo ikomeza nko kwiruka.Byagerwaho binyuze mumurongo wimigendere, hamwe no kuruhuka hagati ya buri rugendo.Isaha rero yo gutoza imbaraga imbaraga zisa nkizimara isaha imwe;Ariko mubyukuri, igihe cyamahugurwa cyiza gishobora kuba iminota 20-30 gusa, naho igihe gisigaye nikiruhuko.Kuki ukeneye kuruhuka?Kuberako mugikorwa cyo kurangiza buri tsinda ryimigendere, nta myitozo ya ogisijeni ihari, iganisha kuri aside ya lactique, bityo nyuma ya buri tsinda ryimyitozo ngororamubiri, uzumva imitsi yabyimbye, hanyuma ukeneye kuruhuka kugirango uhindure aside ya lactique.
Ukurikije ihame shingiro ryingufu za metabolism, imyitozo ya anaerobic ishingiye cyane kumasukari kugirango itange ingufu.Muri gahunda ya anaerobic yangirika yisukari, hazakorwa ibintu bya acide nka acide lactique.Noneho birasa nkimyitozo yimbaraga idatwika amavuta?Nigute imyitozo yimbaraga itwika amavuta?
Mbere ya byose, imyitozo yimbaraga zizamura neza imisemburo imwe n'imwe, icyingenzi ni testosterone.Ubushakashatsi bwerekanye ko nyuma yimyitozo yimbaraga, testosterone iziyongera, kandi testosterone igira uruhare rugaragara mukunywa ibinure, kongera imitsi, no guteza imbere umusaruro wamaraso atukura, bishobora kuba inzira nyamukuru yo gutoza amavuta gutwika amavuta.Imbaraga zamahugurwa zongera umusaruro wa testosterone mugihe gito, bihagije kugirango bigire ingaruka kuri lipolysis.
Icyakabiri, nubwo utwika isukari mugihe cyamahugurwa yimbaraga, guhumeka kwawe biracyihuta mugihe kiruhuko, kandi urashobora gutwika amavuta.Urashobora kumva ko utwika isukari mugihe cyamahugurwa yimbaraga hamwe namavuta mugihe kiruhuko.
Nibyo, muri rusange, imyitozo yimbaraga irashobora kuba ahanini ishingiye kuri endocrine.
Igihe cyo kohereza: Ukuboza-07-2022