Inyungu Zibanze Zo Gukoresha Igare ryimyitozo ngororamubiri: Impamvu ugomba kubishyira mubikorwa byawe bya Fitness

Igare ryimyitozo ngororamubiri ryagarutse cyane mu kwamamara, kandi kubwimpamvu. Ntabwo ikiri igikoresho gusa cyashizwe mu mfuruka yo hasi; ni ihuriro ryimikino ngororamubiri igezweho.

Ariko ibirenze korohereza kugendera mu nzu, gusiganwa ku magare bihagaze mu by'ukuri bikora iki ku mubiri wawe?

Waba uri intangarugero ya fitness cyangwa umukinnyi w'indobanure, inyungu z'umubiri zo gusiganwa ku magare ni nyinshi. Muri iki kiganiro, turasesengura ibyiza bishingiye kuri siyanse yo kwiringira indogobe, kuva gushimangira umutima wawe kugeza kuzamura imitekerereze yawe.

1. Ubuzima bwumutima nimiyoboro: Umutima Ukomeye

Inyungu yihuse yo gukoresha amagare y'imyitozo ngororamubiri ni ubuzima bwiza bwumutima. Amagare nigikorwa cyindege ituma umutima wawe utera, ibihaha bikaguka, n'amaraso atemba.

Ubumenyi

Ishyirahamwe ry’umutima ry’Abanyamerika rivuga ko imyitozo ya aerobic isanzwe ishobora kugabanya umuvuduko wamaraso, kongera insuline, no kugabanya ibyago byo kurwara umutima. Iyo pedal, umutima wawe wiga kuvoma amaraso neza. Igihe kirenze, ibi biganisha ku gipimo cyo hasi cyo kuruhuka k'umutima - ikintu cy'ingenzi cyerekana ubuzima bwiza no kuramba.

• Impanuro zifatika: Intego byibuze iminota 150 yumukino wo gusiganwa ku magare mucyumweru kugirango wongere inyungu zumutima.

2. Gucunga ibiro hamwe na Calorie Gutwika

Niba intego yawe ari ukugabanya ibiro, igare rihagaze nimwe mubikoresho byiza biboneka. Itanga kalori nyinshi-gutwika-imbaraga.

Kumenagura Calori

Ukurikije ubukana n'uburemere bw'umubiri wawe, urashobora gutwika ahantu hose kuva kuri karori 400 kugeza 600 kumasaha.

• Leta ihamye: Umuvuduko uringaniye utwika ububiko bwamavuta neza.

• HIIT Amahugurwa yo mu rwego rwo hejuru) (

Impanuro: Kugirango ugabanye kalori nyinshi, reba kuri Amagare meza yo gukora imyitozo itanga urwego rwo guhangana. Kwiyongera kurwanya bihatira imitsi yawe gukora cyane, kongera ingufu zikoreshwa.

3. Imbaraga zimitsi no kwihangana

Abantu benshi bibwira ko gusiganwa ku magare ari umutima gusa, ariko kandi ni imyitozo ikomeye yo kurwanya umubiri wo hasi.

Amatsinda agenewe imitsi

• Quadriceps: Gusunika kumanuka ya pedal stroke byubaka ibibero bikomeye.

• Hamstrings & Glutes: Gukurura hejuru (cyane cyane niba ukoresheje utuzingo tw'amano cyangwa clips) bikurura urunigi rwinyuma.

• Inyana: Hindura ikirenge mugihe cyo kuzunguruka.

Ingaruka nke, Inyungu nyinshi

Bitandukanye no kwiruka, byohereza ihungabana mu mavi no mu maguru, gusiganwa ku magare ni ingaruka nke . Kugenda neza kwa flawheel birinda ingingo zawe mugihe bikwemerera kubaka imbaraga zimitsi. Ibi bituma ukora imyitozo myiza kubantu bakira imvune cyangwa barwaye rubagimpande.

4. Ubuzima bwo mu mutwe: 'Umukinnyi w'amagare Hejuru '

Imyitozo ngororangingo ifitanye isano cyane no kwihanganira imitekerereze. Mwisi yacu yihuta cyane, igare ryimyitozo ngororamubiri ritanga guhunga bikenewe.

Kuruhuka

Imyitozo yo mu kirere itera irekurwa rya endorphine na serotonine - imiti karemano 'yumva-nziza '. Ubushakashatsi bwasohotse mu kinyamakuru The Lancet bwerekanye ko abantu bakora siporo buri gihe bafite iminsi 43% mike y’ubuzima bwo mu mutwe ugereranije n’abatabikora.

Kwibanda no gusobanuka

Gutwara igare bisaba injyana, isubiramo ishobora gutekereza. Iragufasha gutandukana na ecran (keretse niba ukurikira inzira igaragara!) Hanyuma ukibanda kumyuka yawe, bikagabanya cyane urwego rwo guhangayika.

5. Kuramba no Guhoraho

Imyitozo myiza niyo ukora mubyukuri. Amagare y'imyitozo ngororamubiri akuraho inzitizi zo kwinjira:

• Ikirinda ikirere: Imvura cyangwa shelegi ntibizahagarika urugendo rwawe.

• Umutekano: Nta traffic, nta byobo, nta n'ingofero isabwa.

• Ibanga: Imyitozo ngororamubiri murugo rwawe.

Kubungabunga Icyitonderwa: Kugirango ukomeze gahunda zawe zihamye, menya neza ko ibikoresho byawe biguma kumiterere yo hejuru. yibanze Gufata imyitozo ngororamubiri , nko guhanagura ibyuya no gukomera pedal, byemeza ko igare ryawe ryiteguye igihe cyose uri.

Umwanzuro

Kwinjiza igare ry'imyitozo ngororamubiri muri gahunda zawe ni ishoramari ryuzuye mubuzima bwawe. Ikomeza umutima wawe, igatera amaguru, ikagenzura ibiro byawe, kandi igahanagura ubwenge - byose nta bubabare bufatanije bujyanye na siporo ikomeye.

Waba wahisemo igare risubirwamo kugirango uhumurizwe cyangwa igare ryizunguruka ryihuta, urufunguzo ni uguhuzagurika.

Witeguye gutangira urugendo rwawe? Shakisha guhitamo kwacu kwa premium Imyitozo ya Bike yagenewe kuzana uburambe bwa siporo mubyumba byawe.

Ibibazo Bikunze Kubazwa (Ibibazo)

Ikibazo: Amagare azatera amaguru menshi?

Igisubizo: Muri rusange, oya. Amagare yubaka kwihanganira imitsi aho kuba byinshi. Keretse niba urimo kwitoza kurwanira hejuru cyane nka siporo yabigize umwuga, amaguru yawe azahinduka tone kandi asobanurwe, ntabwo ari menshi.

Ikibazo: Igare ryimyitozo ngororamubiri ni ryiza kubinure byinda?

Igisubizo: Yego. Mugihe udashobora 'ibibanza bigabanya ' ibinure, gutwika karori nyinshi yo gusiganwa ku magare bigira uruhare mu kugabanya ibinure byumubiri muri rusange, amaherezo bizagaragaza icyerekezo cyoroshye.

Ikibazo: Nkwiye gutwara igihe kingana iki?

Igisubizo: Kubatangiye, tangira niminota 20. Mugihe kwihangana kwawe gutera imbere, gerageza iminota 30-45 kumasomo, inshuro 3-5 mucyumweru, kugirango ubone impinduka zikomeye mubuzima.

Ikibazo: Kwisubiraho na Upright: Ninde utwika karori nyinshi?

Igisubizo: Amagare adakwiye muri rusange yaka karori nkeya kuko bigusaba guhuza imitsi yibanze kugirango ugumane uburimbane. Ariko, amagare yisubiraho yemerera imyitozo igihe kirekire kubera ihumure, rishobora kuringaniza umuriro wose.