Dore zimwe muri sport zagufasha gutakaza ibiro mu buryo bwihuse
Imwe mu mpamvu uzasanga abantu benshi badakora sport cyane, ni uko akenshi hari abatekereza ko isaba ibyuma bihambaye, cg se kujya muri gym. Sport zo gukora wenyine zimenyerewe zikaba kwiruka gusa, kandi bamwe bikabarambira.
Niba nawe uri mu bo bigora; yaba kujya gym cg se kwiruka wenyine. Hari sport zaguha umusaruro ku buryo bwihuse, kandi zidasabye ibikoresho byinshi tugiye kukugezaho muri iyi nkuru.
Kuzikora buri munsi bishobora kugufasha gutakaza ibiro bigera kuri 6 cg 8 mu gihe cy’ibyumweru 8 gusa (amezi 2!)
Izi sport zizwi nka Functional 45 (F45), ni sport zatangiriye muri Australia zisaba iminota 45 gusa, ya sport ariko isaba gukora cyane uruhuka agahe gato (High Intensity Interval Training ‘HIIT’); ukora amasegonda 45 ukaruhuka amasegonda 15, ukora imyitozo ikurikira.
Sport zifasha gutakaza ibiro cyane
1. Squat jumps
Izi sport zo gusutama wunama gacye ‘squat jumps’ hanyuma ukiterera hejuru zifasha umubiri gukora cyane, no gutwika ibinure ku buryo bwihuse, kubera ko ibice byose by’umubiri biri gukora. Ziza imbere muri sport zifasha gutakaza ibiro cyane.
2. Lunges
Mu gukora izi sport ni byiza ko igice cyo hejuru kigomba kuba kigororotse, kandi ukuguru washyize imbere ikirenge cyose kikaba gikandagiye hasi (nk’uko ubibona ku ifoto). sport zifasha gukora imyitozo neza ku gice cyo hasi; amatako kimwe n’ikibuno.
3. Spider pushups
Pompage (cg pushup) ubusanzwe ziri muri sport zikomeza umubiri cyane, kandi zigafasha gutwika ibinure ku buryo bwihuse.
Guhindura push ups zawe ukazajya ujyana akaguru ku ruhande (nk’uko bimeze ku ifoto) bigufasha kugira igice cyo hejuru gikomeye ndetse n’amaboko ateye neza.
4. Gusimbuka umugozi
umugozi ni sport ifasha gutwika ibinure cyane mu buryo bwihuse, igatuma ubasha kwiterura no kwihuta mu byo ukora. Ikindi ifasha kandi, kuriya usimbuka ubara biba binakoresha ubwonko, bityo ikaba sport ifasha ubwonko gukora no gufata vuba.
5. Box jumps
Ushobora gukoresha intebe cg akandi kantu kegeye hejuru, ukazajya usimbuka umanuka wongera wurira.
Iyi sport ifasha imikaya gukomera, gutwika cyane ibinure ndetse no kurinda ingingo kwangirika uko ugenda ukura. Ku bagore ushobora gukoresha akantu kareshya hagati ya centimetero 30 na 50 (30 – 50cm) Naho ku bagabo ni hagati ya centimitero 50 na 60 (50 – 60cm).
Ushobora gusimbuka inshuro 10 kugeza kuri 20, ukabikora inshuro 3. Bizagufasha byinshi byiza
Izi sport zose tuvuze haruguru ni sport ushobora gukorera iwawe, kandi zitagusabye ibikoresho bihambaye.Kuzikora hagati y’inshuro 3 n’4 mu cyumweru, ugakora byibuze iminota 45, bizagufasha gutakaza ibiro byinshi kandi mu gihe gito.
src: umutihealth
