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Niba ukunda gukora siporo ngororamubiri, dore ibyo ugomba kuzirikana

Muri iki gihe usanga abantu benshi cyane cyane urubyiruko barahagurukiye siporo ndetse unasanga amazu akorerwamo siporo ari kugenda yiyongera hirya no hino mu gihugu (Gym tonic).

Siporo ni nziza kandi uretse gukomeza umubiri inawurinda indwara nyinshi. Nyamara iyo bigeze ku kubaka umubiri, bimwe bizamo guterura, no gukoresha ibyuma binyuranye byo muri gym, hari ibintu uba ugomba kuzirikana no kwitaho kugirango siporo ikubere nziza kuko utabyitayeho wanahakura ubumuga cyangwa ukabivamo kuko bikunaniza aho kugukomeza.

Hano rero twaguteguriye ibintu by’ingenzi usabwa kwitaho no kuzirikana mu gihe ukora sipiro y’ingufu cyane

Ibyo kuzirikana mu gihe ukora sport y’ingufu

1. Kora siporo igihe wumva ufite imbaraga

Akenshi usanga abantu bakunze gukora sporo nimugoroba nyuma y’akazi, kurenza mu gitondo mbere yo kugatangira. Ariko se wowe ni ryari uba ufite ingufu nyinshi? niba ari mu gitondo, jya ukora mu gitondo, niba ari nimugoroba ukore icyo gihe. Ibi bituma ukora igihe kinini kandi n’umubiri wawe ntuwunanize cyane kuko siporo ni iyo kukubaka si iyo kuguhuhura. Ndetse mu gihe ubona umwanya ukubana muto, aho gukora unaniwe wajya urindira igihe ufite umwanya n’ingufu ukaba ari ho ukora.

2. Ita cyane ku mirire yawe

Ibyo urya si byo bituma ubona umusaruro wa siporo ukora, ahubwo uzabona umusaruro wayo niwita ku byo urya. Mu yandi magambo uriye ntukore siporo nta musaruro wabona ariko ukoze siporo ukanarya indyo iboneye umusaruro uzaboneka.

Nubwo hari inyongera ziba zarakorewe guhabwa abakora siporo zo muri gym, nyamara twibuke ko nta kiruta ifunguro ry’umwimerere. Imboga z’amoko yose, imbuto, amagi ndetse n’ibikomoka ku mata ni byo byo kurya ukwiriye kwitaho cyane kugirango umubiri ukomeze kongera ingufu unakomera.

 

3. Ntugakore siporo imwe gusa

Ibi nabyo usanga bamwe batabyubahiriza, yakumva ashaka kubaka amaboko akajya yikorera ibyo guterura gusa cyangwa pompage (push-up) gusa, cyangwa se undi ugasanga yitwarira igare gusa.

Gerageza ukore siporo zinyuranye

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Aha niho usanga umuntu yarubatse igituza n’amaboko ariko hasi akabuno ke wagirango baramubaze. Ingaruka ziba ku kuboneka ko uteye nabi, cyangwa se n’imikorere y’umubiri cyane cyane imikorere y’imitsi ijyana amaraso (n’umutima ukaziramo) ikagenda nabi.

Rero niba ugiye muri gym, gerageza ukore ku buryo ibice byose by’umubiri bikora ku buryo bungana.

4. Sobanukirwa igihe n’ibyo ugomba gufungura

Nubwo twari twavuze ko ugomba kumenya ibyo urya, nyamara no kumenya igihe cyo kubirira bifite icyo bivuze.

Amafunguro ufata mbere yo kujya muri siporo nayo ufata uyirangije, bifite uko bigomba kuba bimeze. Urugero, nyuma ya siporo, imikaya iba yakoze cyane yananiwe, siporo iba yangije za fibre zayo, niyo mpamvu ukeneye ifunguro rikize kuri fibre nyuma ya siporo kurenza mbere yayo.

Muri rusange, mbere ya siporo uba usabwa gufata ifunguro rikize ku binyasukari (carbohydrates) urugero twatanga ni imbuto n’ibinyampeke byuzuye (umuceri, ingano, amasaka, umuneke,…) kuko muri siporo ukoresha ingufu kandi bya binyasukari nibyo bizana ingufu. Ikindi ugomba kwirinda kurya ugahaga cyane, kurya umuneke ukanywa na yawurute cyangwa amata birahagije.

Uri gukora siporo naho ushobora kujya unywa akarahure k’amazi buri minota hagati ya 15 na 20. Gusa niba uri bukore igihe kigera ku isaha kuzamura wajya unyuzamo ugafata no ku binyasukari nk’umuneke cyangwa pome.

Nyuma ya siporo rero niho usabwa kurya ukavutura. Ukibanda kuri poroteyine (amata, amagi, soya n’ibibikomokaho) fibres, n’ibinyasukari binyuranye.

5. Reba niba koko uri kujya mbere

Byaba bibabaje ukoze amezi 5 yose nuko wabwira umuntu ko wubaka umubiri akakubwira ko ugorwa n’ubusa kuko nta cyiyongera.

Rero ni byiza ko upima niba koko uri kujya mbere. Banza urebe niba igihe ukoresha kigenda kizamuka, inshuro ukora pompage cyangwa za abdomino ziyongera, gutyo gutyo. Noneho nyuma ujye unabaza abantu niba babona hari igihinduka. Nawe wajya ubyikorera dore ko iterambere ryagacyemuye, wanafata ifoto imwe buri cyumweru, noneho buri kwezi ukajya uzigereranya. Ibi byose byakwereka niba koko utaruhira ubusa

6. Ruhuka bihagije

Ntabwo ari itegeko gukora buri munsi kuko umubiri wawe nawo ukeneye kuruhuka kuko si imashini. Ikindi kandi umubiri ukeneye kwisana no kubaka ahashenywe na siporo wakoze, rero gukora buri munsi  ntabwo bikubaka neza. Gerageza kuryama amasaha asanzwe agera ku 8 ku munsi bityo uzaruhuka bihagije kandi n’umubiri ubashe kwisana.

Ubusanzwe byiza ni ugukora wirenza umunsi cyangwa 2, uretse ko no gukora 2 mu cyumweru byemewe rwose.

Umubiri si imashini ukeneye kuruhuka

Muri macye ibi ni byo by’ingenzi ugomba kwitaho kugirango siporo ukorera muri gym ibashe kugenda neza kandi aho kugusenya ikubake neza.

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