Fitness

Waba ushaka kunanuka muri quarantine?

15/05/2020
Kunanuka muri quarantine

Muraho, nizereko mumeze neza. Nimba bishoboka ko muguma mu rugo muri ibi bihe, Imana ishimwe. Niba uri umwe mu bakozi bingenzi bakijya ku kazi, ndabashimira ubwitange bwanyu. Inkuru y’uyu munsi ni iyabantu bashaka kunanuka muri iyi minsi turi mu rugo. Nimba uri umuntu wahoze ushaka guta ibiro ark ukaba uvugako nta mwanya ubona, nta gihe ufite umwanya nkicyi.

Video nshaka kubasangiza uyu munsi ni iminota 13 gusa kandi wayikorera aho ariho hose. Utavuye iwanyu, iminota 13 gusa wakora sports buri munsi ubundi nyuma yibyumweru bibiri ukareba ko koko hari impinduka ubona. Iminota 13 ni igihe gito cyane ku munsi, bitecyerezeho ushobora kumara isaha kuri TitTok utazi nuko ishize, iminota 13 ni ubusa ugereranije. Ikindi iyi video nayikundiye ni uko ikora mu byumeru bibiri (iminsi 14 uyikoze udakuraho wabona impinduka.

Impamvu izi sports zinanura ni iyihe? Ubwoko bwa sport uyu mukobwa akora zitwa high intensiity strength training HIIT mu magambo ahinnye. Ukora sports nyinshi zitandukanye mu gihe gito, we akora buri sport amasegonda 30 ubundi hagati ya sport nindi akaruhuka amasegonda 5-10. Akenshi abantu bumvako kugirango sports zikore, uba ugomba nko kwirukanka isaha yose. Waba umeze nkanjye udakunda kwiruka cyangwa urambirwa vuba ukaba ubivuyemo. Nibyo kwiruka igihe kinini birananura, ariko nubu bwoko bwa sports burakora kuberako butuma umubiri wawe uba shocked. Kuberako ukoresha imbaraga nyinshi zishoboka mu gihe gito, umubiri wawe uraruha ariko ukanatangira gukora ku buryo uzajya ubishobora. Ubushakashatsi bugaragaza ko gukora HIIT bishobora gutuma umubiri ukomeza guta umubyibuho (burn fat) amasaha agera muri 24 nubwo sports ubwazo wazikoze iminota itagera muri 30.

Nyuma yo kuvuga ibi byose ariko ndabiziko mutari mwabyemera ko izi sport zakunanura. Nta kibazo, ndabyumva wagerageje ibintu byinshi bakwizeza ibitangaza ntiwabibona. Hari amafoto, ama video yabakobwa baturuka ahantu henshi hatandukanye izi sport zakoreye, reka mbereke amwe macye.

Nimba bo mu byumweru bibiri barabonye impinduka ingana gutya, kuki wowe utabigeraho? Iyi video ni imwe muri program yibyumweru bibiri byo kugira munda hato, ushaka gukora iyo program yose wayisanga hano. Program yose ni ubuntu kandi wayikorera mu rugo kandi irakora nkuko tubibonye kuri aya mafoto.

Gusa ushaka gukora iyi video imwe yonyine ukigenza gacye, nabyo byaguha impinduka. Mu byukuri ikikoroheye wakora icyo, gusa ugire icyo ukora uko cyaba kingana kose. Video wayireba ugakora ibyo ari gukora, mbese mugakorana :-).

Dore list ya sports akora:

Set 1

  • Crossbody mountain climbers
  • Burpees
  • High knees
  • In and out squats
  • Push up & mountain climbers
  • Skater jump
  • Spiderman plank

Set 2

  • Corkscrew
  • Plank jacks
  • Reverse lunge
  • Jumping lunges
  • Up and down plank
  • Tricep toe touch
  • Burpees

Set 3

  • Plank with bunny hops
  • Jumping jacks
  • Lateral lunge & curtsy lunge (ibumoso)
  • Lateral lunge & curtsy lunge (iburyo)
  • Heisman
  • Bicycle crunch
  • High knees

Iyi list ntigutere ubwoba, wibukeko buri sports ayikora amasegonda 30. Byose ubishyize hamwe ni iminota 13, uribuka ukuntu ari micye? Okay, ngaho wikica intege utaranatangira, gerageza basi uyu munsi gusa. Tuvugeko utanataye ibiro nyuma yibyo byumweru bibiri, gukora sports ni kimwe mu bintu byagufasha kubungabuga ubuzima bwiza. Muri iyi minsi ubuzima bwiza twese turabucyeneye.

Nimba wumva iyi nkuru igufashije, ukaba uzagerageza gukora izi sports kurikira urubuga rwacu rwa facebook. Tuzashyiraho ibintu wakora ngo wiyorohereze kandi ntucike intege. Byanaba nuburyo bwiza bwo guterana courage mu ma comments.

Murakoze gusoma, Imana ikomeze kubarinda mwe nimiryango yanyu mwese. Nimba hari uwo utecyerezako iyi nkuru yafasha, yimusangize. Mugire umunsi mwiza 🙂 nahubutaha.

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