Fitness

Kwisonzesha byatuma ugira munda hato!! Na science irabyemeza

30/01/2021
kwisonzesha ngo munda habe hato

Muraho, amakuru yanyu? Nizereko lockdown ibafashe neza, uyu munsi mbazaniye inkuru ishyushye ku bantu bifuza kugira munda hato. Yego, kwisonzesha bituma munda hawe haba hato. Buretse gato kubivamo ni ukuri sindi kukubeshya birakora kandi nabashakashatsi babyizeho babonako ari ukuri. Uti gute? Kwisonzesha bisanzwe se? Umunsi wose se, iminota ingahe? Reka ibi bibazo byose tubinyuranemo

Gute?

Ubu buryo bwo kwisonzesha babwita vacuums mu cyongereza, bukoreshwa nabantu baterura ibyuma nk’akazi abo bita aba body builders kugirango munda habo hagume ari hato nubwo baba barubatse umubiri bakagira muscles nini. Impamvu kwisonzesha bituma munda haba hato ni ukubera umuntu aba ari gukoresha inyama yitwa transverse abdominis iri munda ( ishusho iri munsi irayerekana). Iyi nyama iba iri munsi yama abdomino, ni ukuvuga iyo ukoze sports za abdo zikora kuri izo nyama ziri hejuru ark ntizigera kuri iyongiyo iri indani. Niyo mpamvu ujya ubona abantu bafite six packs ark inda yabo ije imbere ukuntu, ni ukuberako akenshi iyi nyama yo munsi iba ari nini harengaho muscles za abdo zikaza imbere.

kwisonzesha ngo ugire munda hato

Kwisonzesha rero bituma iyi nyama (muscle) yegerana ikaba ntoya kurushaho. Bityo munda hawe hose hakegerana kurushaho, ndakubwiza ukuri ko bikora.

Kwisonzesha bisanzwe se?

Ukuntu bikorwa ni mu buryo bwinshi butandukanye gusa ku muntu ugitangira dore uko wabigenza.

  • Hagarara weme neza umugongo uwurambure
  • Amaboko yawe uyashyire mu misaya yaho inda ihurira namaguru
  • Uhumeke winjiza umwuka
  • Usohore umwuka ubundi wisonzeshe. Utecyerezeko umukondo wawe ushaka kwinjiza mu mugongo uko bishoboka kose.
  • Ugomba gukomeza guhumeka, nimba ufunze umwuka uri kubikora nabi. Rekera wongere ugerageze, ntucike intege ntango ari ibintu bihita byikora.
  • Nimba wabashije kubikora neza urumva mu nda mu imbere harimo inyama iri gukora nkuko tuvuge iyo uteruye injerekani uba wumva inyama zo mu maboko ziri gukora.
  • Ugume wisongesheje amasegonda 20 ubundi narangira inda uyirekure.

Ibi byose ubisubiremo inshuro eshatu.

Umunsi wose se, iminota ingahe?

Uwo ni umunota umwe gusa, ibaye myinshi yaba ibiri. Umunota umwe mu munsi ubundi ukagira munda zero. Ushobora kwibaza uti se kuki dukora igihe gito cyane gutyo? Ibi bintu birakomera, kuberako atari inyama tuba twaramenyereye gukoresha iyo uyikoresheje bwa mbere uruha vuba. Kandi uko ugenda ubimenyera kubikora niko ugenda urushaho gukurura umukondo wawe uwujyana inyuma bityo ugakomeza kongera gukomera kwuyu mwitozo. Ubishoboye wakora iminota myinshi kurushaho, gusa nka muscles zose biba byiza iyo uyihaye umwanya wo kuruhuka.

Ubona impinduka nyuma y’igihe kingana gute?

Uri gukora vacuums neza, ibyumweru bibiri uhita ubona impinduka. Munda hawe haregerana bigaragarira ijisho. Ubaye uri umuntu usanzwe ukora sports z’inda (abs workouts) ushobora gutangira kwisonzesha uri no kuzikora noneho bikarushaho kuba byiza. Ni ukuvuga nimba ugiye gukora crunches, ukabanza ugakurura inda yawe uyijyana mu imbere ubundi ugahumeka nka kabiri ukimeze gutyo ugatangira gukora crunches zawe nkuko bisanzwe. Pheewww nimba warusanzwe ubasha gukora 10 ushobora gushobora 5 zonyine kuberako bihita bikomera kurushaho. Gusa bikora neza kubirusha nanone, rero kubikora byombi ni byiza cyane.

Ku bantu tudakunda sports kandi nanone, natwe ntibyatubuza kubona impinduko. Kuko nimba tuvuge munda hawe hari hasanzwe ari 100 cm, waba ubyibushye cyangwa unanutse. Nyuma y’ibyumweru bibiri ukora uyu mwitozo, ushobora kugabanya 5 cm ku nda yawe. Udahinduye imirire ndetse nta na sports ukoze ari ibingibi gusa ukoze. Izi centimetero ntango ari nkeya, ntuzikinishe kuko urebesheje ijisho impinduka iba igaragara. Ku muntu waba abona abyibushye ashaka kugabanya ibinure ku nda ye kugirango ibe ntoya kurushaho, tubafitiye inkuru ku kuntu wananuka udakoze sports wasanga hano.

Dore video y’umukobwa wabigerageje nuko yabibonye nyuma y’icyumweru kimwe. Mene aya ma video yuzuye kuri youtube ujyeho uyabrebe nimba utari kwemera ko ibyo mvuga arukuri.

Ubundi buryo wakoresha

Umaze iminsi ubikora ugeraho ukamenya imbaraga ukoresha nigihe bifata ngo uruhe. Noneho ku buryo wisonzesheje gacyeya ushobora kumara igihe kirekire kurushaho ubikora. Iki gihe ushobora gutangira kwambara imyenda igusaba kwisonzesha kugirango bise uko ubishaka, bityo ukabikora hafi umunsi wose kandi nyine impinduka ukazibona vuba kurushaho. Uhisemo kugerageza ubu buryo nakugira inama yo kugendana umupira wabasha kuza kurenzaho, kuberako ushobora kugeraho ukaruha ku buryo utakomeza kwihambira. Icyo gihe urenzaho umupira wawe ubundi ukigirira amahoro.

Ese waba usanzwe wisonzesha utaziko biri mu bintu bituma ugira munda hato? waba warigeze kubyumvaho ugapinga ngo ntibikora? Mumbwire muri comment ibitecyerezo byanyu kuri iki gikaniro.

Murakoze gusoma iyi nkuru, muyisangije inshuti n’abavandimwe mwaba mumfashije cyane. Mugire ibihe byiza, mukomeze kwirinda corona ubundi nahubutaha 😘.

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