Abantu benshi bazi ko imyitozo ngororamubiri ifasha kubaho igihe kirekire, ariko ubushakashatsi bwerekana ko imyitozo yongera imbaraga z’umubiri ishobora gufasha umuntu gusaza neza kurushaho no gukomeza kugira ubuzima bwiza.
Iyo umuntu ankubise amaso ntwaye amacupa y’amazi mu maboko abiri nkora imyitozo yo kwicara no guhaguruka (squats), ashobora gutekereza ko ndi gukora ibintu bidasanzwe. Nyamara, ni bumwe mu buryo nashyize mu buzima bwanjye bwa buri munsi bwo gukomeza imitsi n’imbaraga z’umubiri.
Abantu benshi bibanda ku myitozo ikomeza umutima n’ubuhumekero nko kugenda n’amaguru, kwiruka cyangwa gutwara igare. Nubwo iyo myitozo ifasha kugumana ubuzima bwiza no kuramba, abahanga bavuga ko kuyihuza n’imyitozo yongera imbaraga z’umubiri bituma umuntu agumana ubushobozi bw’umubiri igihe ageze mu zabukuru.
Umushakashatsi mu by’imitsi muri Kaminuza ya McMaster muri Canada, Stuart Phillips, avuga ko imbaraga z’umubiri zikunze kwirengagizwa mu biganiro byinshi byerekeye ubuzima, nyamara ari ingenzi cyane.
Inyungu zitangira kugaragara ako kanya
Jess Gorzelitz, inzobere mu buzima n’indwara muri Kaminuza ya Iowa, avuga ko inyungu zikomeye z’imyitozo yongera imbaraga z’umubiri zitangira kuboneka umuntu akimara kuva mu buzima bwo kutagira icyo akora akajya atangira gukora imyitozo.
Yagize ati: “Abantu bafite ibyago byinshi ni abadakora imyitozo na gato. Gutangira gukora n’ibyoroheje bishobora guhindura byinshi ku buzima bwa bo”.
Nta siporo ngororamubiri (Gym) bisaba
Phillips avuga ko umuntu watangiye akora imyitozo inshuro ebyiri mu cyumweru, buri gice kikamara hagati y’iminota 20 na 30.
Imwe mu myitozo yoroshye umuntu yakorera no mu rugo harimo:
Ku maguru n’igice cyo hasi cy’umubiri
- Kwicara no guhaguruka uri ku ntebe
- Squats (kwicara no guhaguruka)
- Kuzamuka ku ntambwe
- Lunges (gutera intambwe ndende upfukamye)
Ku maboko n’igituza
- Pompaje ukoresheje urukuta
- Pompaje zisanzwe
- Imyitozo ikomeza igituza
Ku mugongo n’amaboko
- Imyitozo yo gukurura umugozi
- Imashini zabugenewe
Ku nda no ku mugongo
- Planks
- Kugendana ibintu biremereye mu ntoki
Iyo umuntu amaze kubimenyera, ashobora kongera uburemere cyangwa ubukana bw’imyitozo kugira ngo yunguke byinshi kurushaho.
Ibikoresho byo mu rugo birahagije
Abahanga bavuga ko umuntu adakeneye kujya muri gym cyangwa kugura ibikoresho bihenze. Intebe cyangwa igitanda bishobora gukoreshwa mu myitozo yo kwicara no guhaguruka, naho amacupa y’amazi cyangwa amabati y’ibiribwa bikifashishwa mu gukomeza amaboko.
Ku bajya muri gym, Gorzelitz asaba kwibanda cyane ku myitozo itatu ikomeye ikoresha ibice byinshi by’umubiri icyarimwe:
- Barbell Back Squats( kwicara no guhaguruka ufise umuzigo ku bitugu)
- Bench Presses (gusunika ibiremereye uryamye ku ntebe yabigenewe)
- Deadlifts – (guterura ibintu biremereye uvuye hasi, ugahaguruka uhagaze ugororotse.)
Anashimangira ko imyitozo ikomeza umugongo ari ingenzi cyane kuko ifasha guhagarara neza, kugabanya ububabare bw’umugongo no gukomeza uruti rw’umugongo.
Shyira imyitozo mu buzima bwawe bwa buri munsi
Abahanga bavuga ko icy’ingenzi atari ugukora imyitozo ikomeye cyane, ahubwo ari uguhitamo imyitozo yoroshye kandi ushobora gukomeza gukora buri gihe.
Ni yo mpamvu ubu nkora squats na plank mbere yo kunywa ikawa ya mugitondo cyangwa hagati y’inama z’akazi. Intego ni ukongera buhoro buhoro igihe n’ingufu nshyira muri iyo myitozo, nzi neza ko umubiri wanjye wo mu myaka iri imbere uzabyungukiramo cyane.
Ibitekerezo