Iyi myitozo ine yoroheje yafasha umutima n’ibihaha byawe gukora neza

Umutima n’ibihaha ni bimwe mu bigize umubiri w’umuntu bifatanya mu kohereza umwuka mwiza wa oxygen mu maraso kugira ngo umutima ubashe gukora neza.

Ni yo mpamvu umuntu agomba gukora imyitozo ngororamubiri ifasha umutima n’ibihaha gukomeza gukora neza kuko biri mu bifite uruhare runini mu mikorere y’umubiri.

Dore imwe mu myitozo ushobora gukora buri munsi igafasha umutima n’ibihaha gukora neza.

1. Kugenda n’amaguru

Niba uri umutangizi, umwitozo wa mbere mwiza ni ukugenda n’amaguru. Kugenda n’amaguru ntibifasha umubiri kumererwa neza gusa ahubwo bifasha no kugabanya ibinure mu mubiri.

2. Kuzamuka inganzi

Niba usanzwe umenyereye umwitozo wo kugenda cyangwa kwirukanka ahantu harehare, ushobora kongeraho umwitozo wo kuzamuka ingazi ndende, uzamuka umanuka bityo bityo kugeza igihe ubiriye icyuya.

3. Gusimbuka umugozi

Gusimbuka umugozi ni umwitozo mwiza kuko ukoresha umubiri wose, by’akarusho noneho iyo ari umugozi uremereye, imikaya y’umubiri wose irakora bikongerera agaciro uwo mwitozo. Uyu mwitozo ushobora kuwukora iminota 15-30 buri munsi niba ubishoboye, ariko ku mutangizi, iminota itanu buri munsi irahagije.

4. Pompage (push-ups) no gusimbuka uhagaze hamwe (Burpees)

Uyu mwitozo ukorwa umuntu aciye bugufi agakora pompage (pushup) imwe agahaguruka agasimbuka ahagaze hamwe, akongera agakora pompage bityo bityo akamara byibuze iminota ibiri buri munsi (amasegonda 120).

Iyi myitozo yose ni ingenzi mu gufasha umubiri kumererwa neza no gukomera, by’akarusho kandi igafasha imikorere y’umutima n’ibihaha, ndetse bikaba byakurinda indwara z’umutima n’iziterwa no kugira ibinure byinshi mu mubiri.

Icyitonderwa

Iyi myitozo yose ugomba kuyikora kugeza igihe ubiriye icyuya cyangwa wumva unaniwe cyane udashobora kurenzaho.

Kurikira ibisobanuro birambuye muri iyi video:

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