Fitness Tuganirre Ubwiza

Gabanya umubwibuho ukoreye mu rugo nta gikoresho na kimwe ukoresheje

19/07/2018

Mu gihe abantu benshi babiziko gukora imyitozo biri mu bifasha umubiri kumererwa neza, abenshi ntibayikora. Cyeretse abantu bakora akazi gatuma bagira imirimo bakoresha umubiri naho abandi bakorera muri za office, bibasaba gushaka umwanya wa sports. Nyamara abenshi bakumvako nta mwanya wo gukora sports bafite. Nimba wumva ari uko umeze bishobora kuba ari igihe cyo kugerageza HIIT.

HIIT ni impine ya High-Intensity Interval Training, bivuze ngo gukora cyane mu gihe gito ukaruhuka gato ukongera ugakora cyane gutyo gutyo.

Ikintu cya mbere nkundira HIIT nuko mu minota micye uba ukoze sports zifite akamaro kamwe nkuwakoze iminota myinshi akora gahoro. HIIT akenshi usanga ziva ku minota 10 kugeza kuri 30, kuberako ziba ari sports zihuta kdi hagati harimo akaruhuko gato, umubiri urakora cyane. HIIT ishobora gukorwa mu buryo bwinshi butandukanye harimo gukorera ku igare, kwiruka, mu gusimbuka umugozi hamwe na sports zidasaba igikoresho na kimwe.

kelly.jpg

Duhere kuri YouTube video, mbahe urugero rwa HIIT workout idasaba igikoresho na kimwe kdi ikora kurusha kumara iminota 30 kuri tapis wiruka. Ni video ya fitness blender aho Kelly akora iminota 15 (video ubwayo ni 16:25 ark iminota akora ni 15). Nkunko twabibonye haruguru HIIT zikorwa igihe gito ukaruhuka akanya gato ukongera ugakora igihe gito ukaruhuka gato. Kuri buri mwitozo akora amasegonda 20 akaruhuka amasegonda 10, ibi akabisubiramo inshuro 3. Byose hamwe akora imyitozo 10 ariyo iyi ikurikira:

Munyihanganire ndakoresha amazina y’imyitozo mu cyongereza, buri mwitozo nagerageje gushyiraho ishusho yerekana uko ukorwa

  1. X-burpees:

    Nubwo kuri iyo shusho bitagaragara neza, aho asimbuka atandukanya amaguru n’amaboko ku buryo aba ameze nkuwanditse X.Fitness-Fix-Burpee.jpg

  2. 2 Jack jumps and 4 High Knees:

    Kuri uyu mwitozo akora jack jumps ebyiri agakurikizaho high knees enye abisimburanya kugeza amasegonda 20 ashize.Jumping_jack.jpg

  3. Flutter Kick squats:

    Ubanza ukuguru kumwe imbere ukayahiduranya ukazana ukundi warangiza ukamanuka muri squat.0be6c6357ddae2ce5f0c0f7a7b6a48df.jpg

  4. Evan burpees:

    Uyu mwitozo sinabashije kubona ifoto yawo kuri internet kuko nkuko abivuga muri video barawihimbiye. Bijya kumera nkiriya X-burpees bahereyeho ark yo basimbuka kabiri.

  5. Split jumps:

    Kuri iyi shusho uyu mukobwa arakoresha akantu akandagiraho ariko muri video ntako bakoresha. Nugusimbuka uhinduranya amaguru gusa. Arangije uyu mwitozo afata akaruhuko gato akanywa amazi. Igihe cyose wamara icyangombwa nuko uticara ngo ureke umubiri ukonje.Position-of-the-Week.jpg

  6. Butt kickers:

    Ubu nabwo nubundi bwoko bwo gusimbuka, ho uzamura akaguru usa nkushaka kugakubita ku kibuno. butt-kicks-exercise-illustration.jpg

  7. Curtsy jump lunge:

    Urebeye kuri iyo shusho irakwereka uko curtsy lunges zikorwa. Hagati yazo, ahindura ava ku kaguru kamwe ajya kukandi arasimbuka.curtsy-lunge-exercise-illustration.jpg

  8. Up and out jacks:

    Aha ho nugusimbuka hamwe ukazamura amaboko hejuru y’umutwe ahandi ukayazana imbere yawe ubisimburanya.up-and-out-jacks.jpg

  9. Static squats:

    Aha noneho nta gusimbuka kurimo 🙂 nukumanuka ukamera nkuko uwo mukobwa ameze ukaguma gutyo amasegonda 20Fit-woman-doing-squats-with-resistance-bands-1024x819.jpg

  10. 3 2 1  lunges:

    Icyangombwa hano nukumanuka gacye gacye utamanutse icyarimwe. Ukaguma uhinduranaya amaguru nta gusimbuka.alternating_lunges.jpg

Nubwo nagerageje gusobanura iyi myitozo uko bishoboka kose video niyo yabibereka neza kurushaho.
Belly Fat Burner HIIT – High Intensity Interval Training Workout with No Equipment

Ku bantu babona iyi myitozo ari myinshi cyane utayikora ngo uyishobore, nta kikubuza gutangirira kuri ebyiri cg eshatu. Kora izo ushoboye ariko ukore. Nta mafaranga ya gym bigusaba, nta gikoresho na kimwe ukoresha kdi iminota 15 mu munsi wose si myinshi.

Murakoze gusoma, kugirango mutazacikwa nizindi nkuru mukore like kuri facebook page yacu, follow kuri twitter ndetse na instagram byose @Tuganirre.

Mugire umunsi mwiza 🙂

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    […] ni video yiminota 15 ya sport zinda wakora ushaka iyiminota itanu, iyabakobwa  ,kugabanya umubyibuho ndetse izo kuzana amataye. Kanda kuyo  wumva yagufasha ibi byose ni ibiganiro byatambutse. […]

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