Ubuzima buri muri siporo, ndetse ni ngombwa cyane kubasaza.Ukurikije ibiranga abasaza, ibintu bya siporo bikwiranye nimyitozo ngororamubiri bigomba gushingira ku ihame ryo gutinda no kwitonda, bishobora gutuma umubiri wose ubona ibikorwa, kandi ibikorwa byinshi biroroshye kubihindura no kubifata kandi byoroshye kwiga.Nigute abageze mu zabukuru bagomba gukora imyitozo mugihe cy'itumba rikonje?Ni ubuhe buryo bwo kwirinda abageze mu zabukuru muri siporo y'itumba?Noneho, reka turebe!
Ni iyihe siporo ibereye abasaza mu gihe cy'itumba
1. Genda cyane
Iyo umuntu yirukanye "ibyuya byimuka", ubushyuhe bwumubiri buzamuka kandi bugabanuke, kandi ubu buryo bwo guhindura ubushyuhe bwumubiri nabwo buzatuma imiyoboro yamaraso irushaho gukomera.Cyane cyane mu gihe cyubukonje, tugomba gutsimbarara ku myitozo ya buri munsi.Ku nshuti zishaje, ni inzira nziza yo gukora siporo buri munsi, kandi igomba kumara byibuze igice cyisaha buri mwanya.
2. Kina Tai Chi
Tai Chi ni imyitozo ikunzwe cyane mubasaza.Igenda neza kandi byoroshye kuyitoza.Hariho gutuza mu rugendo, no kugenda mu gutuza, guhuza gukomera no koroshya, no guhuza ibintu bifatika kandi bifatika.Imyitozo isanzwe yaTai Chiirashobora gushimangira imitsi n'amagufa, gutyaza ingingo, kuzuza qi, kugaburira ibitekerezo, guhagarika meridiya, no guteza imbere ikwirakwizwa rya qi n'amaraso.Ifite ingaruka zifasha kuvura indwara nyinshi zidakira za sisitemu.Imyitozo isanzwe irashobora gukiza indwara no gukomeza umubiri.
3. Kugenda no kuzamuka ingazi
Kugira ngo gutinda gusaza, abageze mu zabukuru bagomba kugenda uko bishoboka kwose kugira ngo bakoreshe imitsi yamaguru n’umugongo, bongere umuvuduko w'amaraso w'imitsi n'amagufwa, kandi bigabanye indwara ya osteoporose;icyarimwe, kugenda birashobora kandi gukora imirimo ya sisitemu yo guhumeka no gutembera.
4. Koga mu gihe cy'itumba
Koga mu gihe cy'itumba bimaze kumenyekana mu bageze mu za bukuru mu myaka yashize.Nyamara, iyo uruhu rukonje mumazi, imiyoboro yamaraso iragabanuka cyane, bigatuma umubare munini wamaraso ya periferique yinjira mumutima no mubice byimbitse byumubiri wumuntu, bikanagura imiyoboro yamaraso yingingo zimbere.Iyo isohotse mu mazi, imiyoboro y'amaraso yo mu ruhu yaguka uko bikwiye, kandi amaraso menshi ava mu ngingo z'imbere akajya muri epidermis.Uku kwaguka no kwikuramo birashobora kongera ubworoherane bwimitsi yamaraso.
Kwirinda siporo yimvura kubasaza
1. Ntukore imyitozo hakiri kare
Abageze mu zabukuru ntibagomba kubyuka kare cyangwa vuba cyane mu gihe cy'imbeho.Nyuma yo kubyuka, bagomba kuguma mu buriri igihe gito kandi bagakoresha imitsi n'amagufwa yabo kugirango umuvuduko ukabije w'amaraso kandi uhuze nibidukikije bikonje.Igihe cyiza cyo gusohoka mu myitozo ni guhera saa kumi kugeza saa kumi n'imwe.Iyo usohotse, ugomba gukomeza gushyuha.Ugomba guhitamo ahantu hahebuje n'izuba, kandi ntukore imyitozo ahantu hijimye umuyaga uhuha.
2. Ntukore imyitozo ku gifu
Mbere yuko abasaza bakora siporo mugitondo, nibyiza kongeramo ingufu runaka, nkumutobe ushyushye, ibinyobwa birimo isukari, nibindi. Ibiryo bihagije cyangwa ibiryo byingufu nyinshi (nka shokora, nibindi) bigomba kuba itwarwa mugihe cyimikino ngororamubiri yigihe kirekire kugirango wirinde kugabanuka kwubushyuhe bitewe nubushyuhe buke no gukoresha ingufu nyinshi mugihe cya siporo yo mukibuga, bizangiza ubuzima nubuzima.
3. Ntugahite "feri gitunguranye" nyuma yo gukora siporo
Iyo umuntu akora imyitozo ngororamubiri, gutanga amaraso kumitsi yingingo zo hepfo byiyongera cyane, kandi mugihe kimwe, amaraso menshi atemba ava mumaguru yo hepfo agasubira mumutima kumitsi.Niba uhagaze gitunguranye nyuma yo gukora siporo, bizatera guhagarara kumaraso mumaguru yo hepfo, bitazagaruka mugihe, kandi umutima ntuzakira amaraso ahagije, bizatera umutwe, isesemi, kuruka, ndetse no guhungabana.Abageze mu zabukuru bazagira ingaruka zikomeye.Komeza gukora ibikorwa byoroheje byo kwidagadura.
4. Ntugakoreshe umunaniro
Abageze mu zabukuru ntibagomba gukora ibikorwa bikomeye.Bagomba guhitamo siporo nto n'iziciriritse, nka Tai Chi, Qigong, kugenda, n'imyitozo yubusa.Ntabwo ari byiza gukora intoki, kunama umutwe umwanya muremure, gutungurwa imbere ukunama, kwicara hamwe nibindi bikorwa.Ibi bikorwa birashobora gutuma byiyongera bitunguranye umuvuduko wamaraso wubwonko, bikagira ingaruka kumikorere yubwonko nubwonko, ndetse bigatera n'indwara z'umutima n'imitsi.Bitewe no kugabanuka kwimitsi hamwe na osteoporose yabasaza, ntibikwiye gukora somersaults, gutandukana kwinshi, guswera vuba, kwiruka byihuse nindi siporo.
5. Ntukajye mu mikino iteje akaga
Umutekano nicyo kintu cyambere cyimyitozo ngororamubiri kubasaza, kandi hagomba kwitabwaho gukumira impanuka za siporo, ibikomere bya siporo nibitero byindwara.
Igihe cyo kohereza: Gashyantare-16-2023