Ni iyihe siporo ibereye abasaza mu mpeshyi

Impeshyi iraza, umuyaga ushyushye urahuha, kandi abantu basohoka cyane mumazu yabo kugirango basohoke.Nyamara, ku nshuti za kera, ikirere gihinduka vuba mu mpeshyi.Bamwe mubasaza bumva cyane ihinduka ryikirere, kandi imyitozo ya buri munsi izahinduka hamwe n’imihindagurikire y’ikirere.None niyihe siporo ibereye abageze mu zabukuru?Ni iki twakagombye kwitondera muri siporo ishaje?Ibikurikira, reka turebe!

Ni iyihe siporo ibereye abasaza mu mpeshyi
1. Jog
Jogging, izwi kandi nka fitness yiruka, ni siporo ibereye abasaza.Yabaye uburyo bwo gukumira no gukiza indwara mubuzima bwa none kandi ikoreshwa nabantu benshi bageze mu za bukuru.Jogging nibyiza kumyitozo yumutima numutima.Irashobora gushimangira no kunoza imikorere yumutima, kunoza umunezero wumutima, kongera ubwuzuzanye bwumutima, kongera umusaruro wumutima, kwagura imiyoboro yumutima no guteza imbere ingwate yimitsi yimitsi, byongera umuvuduko wamaraso wa imiyoboro y'amaraso, kandi ni nziza mu gukumira no kuvura hyperlipidemiya, umubyibuho ukabije, indwara z'umutima, arteriosclerose, hypertension n'izindi ndwara.
2. Genda vuba
Kugenda byihuse muri parike ntibishobora gukora gusa umutima nibihaha, ahubwo binishimira ibyiza nyaburanga.Kugenda byihuse bitwara imbaraga nyinshi kandi ntibitera umuvuduko mwinshi kubice.

3. Igare
Iyi siporo irakwiriye cyane kubasaza bafite imyitozo ngororamubiri myiza na siporo yimyaka.Amagare ntashobora kubona ibibera mu nzira gusa, ariko kandi afite umuvuduko muke ku ngingo kuruta kugenda no kwiruka intera ndende.Byongeye kandi, gukoresha ingufu hamwe namahugurwa yo kwihangana ntabwo ari munsi yimikino.
4. Tera Frisbee
Guterera Frisbee bisaba kwiruka, bityo birashobora gukoresha kwihangana.Bitewe no kwiruka kenshi, guhagarara no guhindura icyerekezo, ubworoherane nuburinganire bwumubiri nabyo byiyongera.
Ni ryari abageze mu zabukuru bakora imyitozo neza mu mpeshyi
1. Ntibikwiriye imyitozo no kwinezeza mugitondo.Impamvu ya mbere nuko umwuka wanduye mugitondo, cyane cyane ikirere mbere yuko bucya ni kibi cyane;Iya kabiri ni uko igitondo ari cyo cyinshi cy’indwara zisaza, byoroshye gutera indwara ya trombotique cyangwa arththmia.
2. Umwuka niwo usukuye saa mbiri za mugitondo buri munsi, kubera ko iki gihe ubushyuhe bwo hejuru aribwo buri hejuru, ikirere nicyo gikora cyane, kandi ibyuka bihumanya cyane;Muri iki gihe, isi yo hanze yuzuye izuba, ubushyuhe burakwiriye, kandi umuyaga ni muto.Umusaza yuzuye imbaraga n'imbaraga.
3. Saa kumi n'ebyiri z'umugoroba,ubushobozi bwumubiri bwumubiri bwo guhangana nibidukikije bigera kurwego rwo hejuru, kwihangana kwimitsi ni kwinshi, iyerekwa no kumva birakomeye, guhinduka kwimitsi ni byiza, umuvuduko wumutima hamwe n umuvuduko wamaraso biri hasi kandi bihamye.Muri iki gihe, imyitozo ngororamubiri irashobora gukoresha imbaraga z'umubiri w'umuntu ndetse no guhuza n'imiterere y'umubiri, kandi irashobora guhuza neza no kwihuta k'umutima no kwiyongera k'umuvuduko w'amaraso uterwa n'imyitozo ngororamubiri.

Imyitozo ngororamubiri ku bageze mu za bukuru
1. Komeza gushyuha
hari ubukonje mu kirere.Umubiri wumuntu urashyushye nyuma yimyitozo.Niba udafashe ingamba zikwiye kugirango ushushe, uzahita ukonja.Abantu bageze mu za bukuru bafite ubuziranenge bwumubiri bagomba kwitondera cyane gushyuha mugihe na nyuma yimyitozo ngororamubiri kugirango birinde ubukonje mugihe cyimyitozo ngororamubiri.
2. Ntukore imyitozo myinshi
Mu gihe c'itumba ryose, ibikorwa byabantu benshi bageze mu zabukuru biragabanuka cyane ugereranije nibyo mubihe bisanzwe.Kubwibyo, imyitozo yinjira mu masoko igomba kwibanda ku gukira no gukora ibikorwa bimwe na bimwe bifatika.
3. Ntabwo ari kare cyane
Ikirere mu mpeshyi kare kirashyuha kandi gikonje.Ubushyuhe mugitondo na nimugoroba ni buke cyane, kandi hariho umwanda mwinshi mwikirere, bidakwiriye imyitozo;Iyo izuba riva n'ubushyuhe bukazamuka, ubukana bwa karuboni ya dioxyde de mu kirere izagabanuka.Iki nicyo gihe gikwiye.
4. Kurya mu rugero mbere yo gukora siporo
Imikorere yumubiri yabasaza irakennye cyane, kandi metabolism yabo itinda.Gufata neza ibiryo bimwe na bimwe bishyushye, nk'amata n'ibinyampeke, mbere yo gukora siporo bishobora kuzuza amazi, kongera ubushyuhe, kwihuta kw'amaraso, no kunoza imikoranire y'umubiri.Ariko witondere kutarya cyane icyarimwe, kandi hagomba kubaho igihe cyo kuruhuka nyuma yo kurya, hanyuma ugakora siporo.