Tuganirre

Gira munda hato

06/06/2018

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Inda nikibazo cyugarije abantu benshi yaba abagabo, abasore , abagore ndetse nabakobwa. Aba mums ho bikaba ibindi kubera kubyara inda iriyongera, kuyikuraho rero bikaba ibibazo. Usibye nabo ark nabandi bose ntawutifuza munda hato mu gihe atahafite. Turebeye ku bastar turabizi ko bishoboka kugira munda hato ark c bisaba iki?

Mbere yo kubyinjiramo banza usobanukirwe ko kugirango inda igabanuke uba wananutse ahantu hose, ntango bibaho ko wagabanya munda gusa ngo ahandi hagume uko hameze. Ikindi kdi bifata igihe, umuntu uzakubwira ngo gira munda hato mu minsi ingahe cg c icyumweru kimwe azaba akwifatiye kbsa. Ibi bintu birakora ark bifata amezi, imyaka kugirango uzagere ku ntego zawe.

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Imirire

Ibiryo urya uko bingana nuko bitetse niko birangira ungana. Umuntu wariye ibirayi bitogosheje nuwabiriye ari ifiriti ntango baba bariye calories zingana. Iyo uriye calories nyinshi kurusha izo ukoresha izisigaye ziba umubyibuho, warya nkye kurusha izo ukoresha ukananuka. Kuberako rero icyo dushaka arukunanuka ngo ya nda igende gabanya calories winjiza. Ntugabanye quantity yibyo waryaga hoya kuko guhaga ningenzi ahubwo wiyaranje nimba waryaga iyo firiti uyisimbuze ibirayi bitogosheje.

Mu busanzwe ku gitsina gabo kugirango unanuke bisaba kurya 2200 calories hanyuma kugitsina gore bikagusaba kurya 2000 calories. Habaho app zubwoko bwose zifasha kubara calories wariye, urugero nka lose it. Cg c ukabikora kuri website nka myfitnesspal.

Kwirinda stress

Ubushakashatsi bwagaragajeko iyo ufite stress umubiri ukora hormone yitwa cortisol ikaba ituma ibinure byibika munda kurushaho. Mu rwego rwo kugabanya stress wakongera amasaha uryama, mu busanzwe umuntu aba akeneye amasaha agera muri 7 kuzamura yo gusinzira. Ikindi wakora wakirinda ibintu bigustressa uko bishoboka, nimba tuvuge ari akazi kagutera stress nukavaho ureke kubitecyerezaho witurize. Wibukeko stress irakunaniza, igutera agashiha yarangiza noneho igatuma uzana inda. Ushake uburyo bwose wagabanya stress mu buzima bwawe in general.

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Intambwe 10,000 ku munsi

Kugenda intambwe 10,000 ngo ntanikintu uhinduye mu mirire bigabanya body fat, kdi nibyo dushaka bagenzi. Icyi nakiguyeho ndi gukora research for this article ark wumveko nanjye ngiye kubigerageza. Ndi umuntu utagenda cyane mu busanzwe, nukuvugako nongereye kugenda kwanjye ark sinongere ibiryo nananuka. Nawe nuko byagenda ubikoze, tubikore. Shyiramo pedometer muri phone yawe, kuri play store ziriho nka Pedometer Step Counter & Weight Loss Tracker App. Ubundi nyuma yukwezi nzababwira nimba haricyo byamfashije, namwe mugiye kubikora muzambwira experience mwagize.

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Kunywa amazi menshi

Iyo unywa amazi menshi metabolism yawe irihuta, nukuvugako umubiri wawe ukoresha ibinure aho kubibika. Ibinure byinshi rero sinzi impamvu bigana mu nda ark nyine urumvako unywa amazi menshi, mubiri urabikoresha bikavaho gacye gacye. Wihe intego yo kunywa byibura litres 2 ku munsi zamazi (ntango itasi yigikoma wemerewe kuyibariramo cg icupa ry’inzoga).

Ikindi kdi amazi afasha gukuramo imyanda yose waba ufite mu mara nahandi, uko ivamo niko munda hagabanuka. Nukuri kunywa amazi birafasha sana, uzatangira bikugora ark uko ukomeza ubikora niko bigenda bikorohera.

Gukora sports

Si sports izo arizo zose, ni sports kabuhariwe zinanura. Aerobics nurugero rwiza rwa sports zinanura, haruguru twavuzeko iyo ukoresha calories nyinshi kurusha izo urya unanuka bikarangira no munda habaye hato. Gukoresha izo calories rero niho sports zizamo, si ngombwa ko ujya gym kugirango ukore sports niwanyu wahakorera. Cyane cyane ko iyo ugiyeyo bikakunanira uba wumva usebye( ntawukunda guseba) korera mu rugo ntawuguseka gusa nanone ntawugutera courage. Ugize Imana ukabona abantu batazimenyereye nkawe  mwakorana nibyo byaba byiza kurushaho. Nubwo aerobics ari nziza no kwiruka kuri tapis, ntakiruta HIIT (High Intensity Interval Training) mu kunanura. Nyikundira ko uyikora iminota micye (itagera muri 20) kdi ugakomeza ukaburninga fat amasaha menshi. Kubantu barambirwa vuba nkanjye iyi niyo idushobora.

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Kwipima

Umubiri nikintu gihinduka gacye gacye akenshi iyo urebesheje ijisho ntanibyo ubona, niyo mpamvu gupima ari ingenzi. Fata metero upime ukuntu munda hawe hangana nurangiza wiyemeze icyo ugiye gukora ngo uhagabanye. Nyuma yukwezi uzipime nanone, nubona ntagihinduka ( kdi koko warabikoze) uzamenyako ibyo bitagukorera ugerageze ikindi. Nubona icyabanutse bizagutera courage zo gukomeza.

Duterane courage nshuti, muri comment section andikamo icyo wumva cyakorohera kugikora ufatanye nabandi biyemeje kubikorana nawe cg c nimba hari icyo umaze iminsi ukora ukaba ubona biri kuza bitubwire. Bituma nundi wese uzasoma article amenyako koko bikora atari amagambo gusa.

Murakoze gusura tuganire, muduffollowinge ntihazagire inkuru zongera kubacika. Mugire ibihe byiza 🙂

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