Uterwa ipfunwe n’inda ikomeje kukubana nini? Dore ibyo ukwiye gukora​

Yanditswe na Mukaneza M.Ange
Kuya 15 Gashyantare 2017 saa 07:22
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Ikibazo cyo kugira mu nda hanini ni kimwe mu bibangamira abatari bake kugera ubwo bamwe bahitamo kureka kurya, kwibagisha naho abandi bagakora siporo ubutitsa ariko ntibigire icyo bitanga.

Urubuga Stronglifts ruvuga ko ariko kwiyicisha inzara, gukora siporo nyinshi cyangwa kubagwa atari byo muti nyawo wo kugabanya ibinure byo kunda ahubwo rugatanga inama zishobora gufasha umuntu kandi ntizigire ingaruka ku buzima.

1.Kurya indyo yuzuye

Inama ya mbere igirwa uwifuza kugabanya ibinure bigaragara ku nda ni ukwirinda kurya byo kumva ko ahaze gusa ahubwo agaharanira kureba ko indyo yariye yuzuye.

Niba wifuza ko mu nda yawe hagabanuka ugomba kurya indyo igizwe n’ifunguro rikungahaye ku mavuta (proteins) ririmo inyama, amafi, amagi, amata n’ibindi biyakomokaho.

Umuntu wifuza kugabanya ibinure byo mu nda kandi agirwa inama yo kurya imboga ziganjemo amashu, épinard/spinach, broccoli, dodo n’izindi. Ntukwiye kwibagirwa andi mafunguro arimo imbuto cyane cyane imineke, orange, pomme n’inanasi.

Mu ndyo yuzuye ukwiye gufata kandi hakwiye kuzamo amavuta ya Elayo (Olive Oil), amavuta y’ifi n’ibinyamisogwe nk’ibishyimbo n’amashaza.

2. Gabanya inzoga

Kimwe n’ibyo kurya, ibyo umuntu anywa nabyo bigira uruhare mu gutuma ibinure byo ku nda byiyongera cyangwa se bikagabanuka.

Igihe unywa inzoga n’ibindi binyobwa birimo umusemburo kandi biryohereye ariko kugabanuka kw’inda yawe bizagorana ahubwo yiyongere ubutitsa.

Nubwo kunywa inzoga nke ntacyo bitwara kuko umubiri wawe uba uzikeneye, gukabya bigira igaruka nyinshi zirimo kongera umubyimba w’inda ndetse bikangiza n’umwijima.

Ushobora kunywa ikirahure kimwe ku munsi cyangwa iminsi ibiri mu cyumweru ariko bitari ku rwego rwo gusinda, indi minsi ukajya wihata amazi byaba ngombwa ukayavanga n’indimu ndetse n’icyayi cy’icyatsi.

3. Gukora siporo

Nyuma yo kurya indyo yuzuye no kwirinda inzoga, uba ugomba gukora siporo ziganjemo izo kugenda umuntu asutama akongera agahaguruka (squats) ndetse no guterura ibintu biremereye (Deadlifts).

Izi siporo zombi zituma umubili ugenda ukomera ari nako ibinure bigenda bigabanuka ndetse n’inda ikagenda ikomera.

Izi zonyine ariko ntabwo zifite ubushobozi bwo kugabanya ibinure byose ari nayo mpamvu uba ukwiye kongeraho siporo zituma umubiri ubira icyuya (cardio).

Ugomba kugabanya siporo zo kuryama ubundi ukeguka (crunches) kuko nubwo abantu bibeshya ko zigabanya ibinure atari byo ahubwo ngo gukora nyinshi bishobora kugutera uburwayi bw’umugongo.

4. Ntugomba gucika intege

Hari ubwo wireba mu ndorerwamo, cyangwa ukireba wambaye imyenda ukabona inda yawe ifite ibinure byinshi ndetse n’ibyo ukora ngo ishire nta musaruro bitanga bikaba byaguca intege.

Kugira ngo urebe niba koko siporo, ibyo unywa n’ibyo urya hari umusaruro biri gutanga, ujye uhora wifata ibipimo bijyanye n’ibinure, umuzenguruko wo mu nda ubundi ugende ubyandika.

Tekereza ku buryo ubangamiwe no kugira mu nda hanini ndetse by’umwihariko indwara zishobora guterwa n’ibinure byinshi, nabyo bizatuma udacika intege ngo utezuka kuri gahunda wihaye.

Benshi baba bibaza icyo bakora ngo babashe kugabanya inda

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