Hari benshi baba bakeneye kumenya uburyo bwiza bwabafasha kubaka umubiri wabo bikabarinda guhorana amavunane cyangwa kugira umubyibuho ukabije n’indwara zikururwa no ku kudakora siporo. Hano twabashakiye uburyo 7 bworoshye kandi bwakorwa na buri wese.

Gukora imyitozo ngororamubiri ntabwo ari byo byonyine byagufasha kugira umubiri wubakitse neza kuko ukeneye no kurya ibiryo bifite intungamubiri. Hari uburyo burindwi bwagufasha guhindura umubiri wawe igihe ubugize akamenyero.

1. Gusimbuka umugozi

Ni ryari uheruka gusimbuka umugozi? Birashoboka ko ubiheruka mu bwana bwawe. Gusimbuka umugozi ni umwe mu myitozo ngororamubiri ihendutse kandi ni n’uburyo ushobora gukorera ahantu aho ariho hose.

Gusimbuka umugozi bigufasha gutwika ibinure byinshi mu mubiri kurusha undi mwitozo wakora. Iyo ubikora kenshi ushobora kubona binashimishije, icyiza cyabyo ushobora no kubikorana n’umwana muto wawe. Icyo bigusaba ni ukugura umugozi, wabishaka ukajya unawugendana.

2. Gukora makeri

Makeri ni uburyo bwuzuye bw’umwitozo ngororamubiri. Makeri ituma imikaya yose ikora, hanyuma ibinure bigashyuha. Ibi bituma umubiri wawe ugira ingufu ndetse bikagufasha no kurwanya ikibazo cy’umutima.

Gukora makeri kenshi bituma umubiri w’umuntu uhora uteye neza. Niba wirirwa wicaye umunsi wose ku kazi cyangwa mu rugo uba ufite ibyago byo kurwara indwara mbi zitandukanye nk’umugongo, umubyibuho ukabije n’izindi. Ushobora kwirinda izo ndwara ukora makeri mu gihe utegereje ko mudasobwa yawe yaka, icyuma ushyushyamo amazi gishyuha, cyangwa se utegereje ko ibiryo bigera ku meza.

3. Pompaje (Pushups)

Pompaje ni uburyo umuntu aterura ibiro bye ashyize amaboko hasi n’amano. Benshi ntibakunda gukora pompaje ngo kuko ari umwitozo ugora, nyamara ku bawukora ubafasha gukemura byinshi ku miterere y’umubiri wabo. Hari uburyo bwinshi wakoramo pompaje kugirango wubake imikaya itandukanye y’amaboko n’intugu, guhinduranya uburyo ukoramo pompaje bituma utazirambirwa.

Pompaje ntago zifasha mu kubaka igice cyo hejuru cy’umubiri gusa kuko zigufasha no kwirinda indwara z’umutima ndetse bigatuma umubiri uhagarara neza. Iga gukora neza pompaje uce ukubiri n’ibibazo byo gutaka umugongo.

4. Kurambura imikaya y’amaguru

Ubu ni uburyo bwo kuramburamo imikaya y’amaguru akaguru kamwe kari imbere, ikirenge kirambaraye neza mu gihe akandi kaguru kaba kari inyuma, ivi riri hasi. Ubu buryo bukunda gukoreshwa cyane n’abakora imikino ngororamubiri mu myitozo yabo.

Uyu ni umwitozo ushobora gukorwa na buri wese aho ari hose, n’iyo waba ufite akazi gakomeye gute, ushobora guhaguruka ukananura imitsi y’amaguru, rimwe, kabiri, gatatu hanyuma ugakomeza akazi.

5. Koga

Koga ni umwitozo ngororamubiri mwiza utagomba imbaraga ahubwo umuntu asabwa kuwukunda gusa. Koga bituma umubiri wose, ugira uburinganire kuko bituma imikaya yose ikora kandi umuntu akabikora yikinira.

Koga bifasha kugabanya umuvuduko w’amaraso, byongerera imbaraga umutima ndetse bigafasha mu gukomeza uburyo bwo guhumeka. Koga kandi ushobora kubikora wishimisha n’umuryango wawe mwasohotse. Gusa byo ntago ari nk’umugozi wo gusimbuk aushobora kugendana.

6. Kwiruka

Kwiruka nabyo ni ingezi cyane kuko bifasha umuntu gukira umunariro, bikongerera imbaraga umutima, bigafasha umuntu kuva mu bitekerezo byinshi (stress) kubera ibibazo yiriwemo. Kwiruka bituma kandi ibinure bishyuha bikagabanuka, n’imyanda iri mu mubiri igasohoka mu byuya bigatuma ugira ubuzima bwiza. Kwiruka ni umwitozo ushobora guhindura umubiri wawe uko utabikekaga iyo ubikora kenshi gashoboka mu cyumweru.

Kwiruka bituma amagura yawe akomera akareka kuba ibifufumba. Ni umwitozo umuntu aba agomba gukora buri munsi. Niba udashoboye kwiruka ku muvuduko ushobora kwiruka gahoro gahora (Jogging) ukiruka ahantu harehare.

7. Gutwara igare

Gutwara igare ni uburyo bwiza bwo gukoresha amaguru yawe ndetse n’umubiri wose. Guhera ku maguru, amaboko n’umugongo ndetse bigatuma utakaza ibiro mu buryo bugaragara. Uyu mwitozo ushobora kuwukora buri munsi, ukajya ujya ku kazi ku igare. Ibi byagufasha kugira ubuzima bwiza no kuzigama amafaraga y’urugendo watakazaga.

Mu gihe urangije gukora umwe muri iyi myitozo ngororamubiri wabize ibyuya byinshi, ntabwo ari byiza guhita wihutira mu rwogero. Jya ubanze uruhuke ndetse n’ibyuya bihagarare. Jya wirinda kunywa amazi akonje cyane uri muri siporo iyo ariyo yose. Mu gihe ugiye kujya koga muri “piscine” jya ubanza unyure mu rwogero kugirango umubiri witegure.