Intambwe 5 zo Gukora Imyitozo Igabanya Ibiro

Tsinda mu museso utsinda umunsi wose!

Ushobora kuba warihaye intego yo gukora imyitozo ngororamubiri kugirango ugabanye ibiro cyangwa kugirango ugire ubuzima bwiza muri rusange. Ushobora kuba udafite iyo ntego kuko wowe ntakibazo ufite, ariko uzi mugenzi wawe: umuvandimwe, inshuti, uwo mukorana, umukunzi, umubyeyi, etc. uziko afite izo ntego cyangwa uzikeneye. Icyo nizeyeko tuziranyeho nuko izi ari imwe mu mihigo ijyerwaho n' umugabo igasiba undi. Hari abatangira ntibarenze icyumweru kimwe batarabihagarika; abandi tugira igihe cy' amezi make mu mwaka aho ushyiramo imbaraga, impinduka ukazibona ndetse nabantu uciyeho bakakubwira bati: "Warananutse!", "Usigaye uterura!", "Muri iyi minsi umeze neza!" ariko nyuma y' amezi make ukabihagarika.

Intambwe ya 1. IHE INTEGO Z'IGIHE KIRAMBYE

Abenshi batangira imyitozo ngororamubiri bafite intego z' igihe gito mu mutwe. Ibyo bigaragazwa nicyo bavugako bashaka kujyeraho; reka turebe ingero z' intego abantu bababafite n'izo bakagombye kwiha:

• Intego ntiyakabaye kugabanya ibiro 10 mu mezi atatu; ahubwo yakabaye kugira ubuzima bwiza iminsi y' ubuzima bwanjye bwose
• Intego ntiyakabaye guterura icyuma cy'ibiro 150; ahubwo intego yakabaye kudasiba gukora sport
• Intego sugushyira hasi ibyo ukora byose ngo witegure kuzaza kumwanya wa mbere mw'irushanwa ryo kwiruka riri mu kwezi gutaha; ahubwo wakagombye gutumbera gukoresha ibihe bito umwaka utaha kurusha ibyo ukoresha none, no gukoresha ibihe bito imyaka ibiri iri imbere kurusha ibyo uzaba ukoresha umwaka utaha. 
  

Muri make, irengagize intego zigihe gito kuko n' utumbira intego z'igihe kirekire uzabona itandukaniro (results) byanze bikunze. Ikindi rekeraho gufata gukora imyitozo nkibintu bihambaye. Ushobora kujya muri Gym buri cyumweru cyangwa buri munsi kandi bikaba ibintu bisanzwe mu buzima bwawe. Ntibibeari ukwigomwa. Ntibibe ari igihano cyangwa itegeko. bikaba ari ibintu bisanzwe. 

Igitangaje nuko iyo wihaye intego y' igihe kirekire, zampinduka wifuza ziza mugihe gito.

Intambwe ya 2. SHYIRAHO INGENGABIHE YO GUKORA IMYITOZO

Abenshi gukora imyitozo ihoraho birabananira kuko bahora bibaza bati: 

• "Ese buriya nzajya/nzasubra mu myitozo ryari?"
• "Ese buriya nimva kukazi ndaza kumva mfite umuhamagaro wo gukora imyitozo?"
• "Ese uyumunsi ndaza kubona umwanya?"
• "Ese ndaza kubona imbaraga zo kubyuka kare njye kwiruka?"

Muri make, abenshi bakora imyitozo kuko bumva babyukanye icyo nakwita umuhamagaro n' ubushake (inspired and motivated)

Reka tubagire inama: Guhera none, hagarika gufata gukora imyitozo nk'ikintu uzakora mugihe wumva umeze neza ahubwo shyiraho ingengabihe ntakuka uzajya ukurikiza. Ibi nibyo bitandukanya abanyamwuga n' abishyimisha. Ese mutekerezako umukinnyi w' ikipe y' umupira iri muri shampiyona abyuka akavunga ngo ndajya kwitoza ryari? Oya, ahubwo arabiziko agomba kuba ari kukibuga saa tatu buri munsi.

Urugero, vuga uti: "Nkora imyitozo Kucyumweru, Kuwa kabiri, no Kuwa Gatanu kuva saa kumi n'imwe  za mugitondo (5am) kujyeza saa moya (7am)." Bityo ntampamvu yo kwibaza ibibazo by'igihe uzakorera ahubwo utegura umunsi n' ibikorwa byawe ujyendeye kuri iyo ngengabihe (nkuko utegura umunsi wawe uziko ugomba kujyera kukazi saa mbiri cyangwa mw' ishuri saa Moya). Ikibazo gikunda kubaho nuko umuntu amara icyumweru ntamwanya abonye wo gukora imyitozo, agashiduka ivuyemo ukwezi, ukwezi kukavamo umwaka nibyo yari yarajyezeho bigasubira inuma. Ariko iyo ufite ingengabihe ntuyubahirize umunsi umwe ukurikiyeho uba uzi uti nzajyayo igihe iki niki.

Erega nababigize umwuga bajya bagira impamvu nk' uburwayi zituma badakora ahubwo bo bagaruka k'umurongo bihaye vuba. Rero reka ingenga bihe yawe ibe ariyo iyobora imyitozo yawe maze urebe ngo urajyera ku ntego zawe kakahava.

Intambwe 3. IBANDE KU MYITOZO IKWIRIYE

Impinduka zizanywa no kwibanda kumyitozo ifite akamaro aho kuba mu gukora utuntu twinshi dutoya dutandukanye. 

Abantu benshi bata igihe mu nzuzikorerwamo imyitozo bava ku cyuma kimwe bajya kukindi. Ubona benshi bajyerajyeza kwigana ibyo abandi bakoze cyangwa bashaka gukoresha buri gikoresho kiri aho. Ibyo sibyo habe nagato. Akenshi benshi banabiterwa no kutamenya amaoko y' imyitozo ababereye. Kubwamahirwe hari itegko ryoroshye rijyenga imyitozo ushobora gukurikiza ugahitamo imyitozo hagati 2-4 uzajya ushyiramo imbaraga: Umwitozo wose utuma umubiri unyeganyega cyane(the exercises that make you move), iyo igabanya ibiro kurusha itanyeganyeza umubiri

Ingero: Gusutama wongera uhagarara (Squat), Guterura wunama ukegukana icyuma (Deadlift), guterura uryamye (Bench Press), Guterura wunama ukazamura incyuma hejuru y' umutwe vuba (Clean and Jerk), Kwiruka amasigamana - nka metero 100 (Sprints), Pompage (Pushups), etc.

Intambwe 4. HERA KUMYITIZI YOROHEJE UKORE MYINSHI MBERE Y'IKOMEYE 

Ni byiza gukora imyitozo igusaba ingufu ariko abantu benshi bakora amakosa yo gutangira imyitozo ikomeye bata teguye umubiri wabo. Ibi bituma bakora igihe gito kandi bakamara igihe bababara nyuma y' imyitozo. Nubwo uba ubabara ntibivuzeko wakoresheje umubiri kuburyo buhagije ngo ugabanye ibiro; ahubwo uba wawunanije. 

Intambwe 5. JYENDA WONGERA INGANO Y' IMYITOZO BURI CY' UMWERU

Nimba ujya muri Gym ugakora imyitozo imwe, ugaterura ibiro bimwe buri gihe; ntiwakagombye kwibaza imbamvu ntampinduka ubona. Umuburi umenyera vuba cyane cyane iyo ibintu bisubiwemo kenshi.

Nimba ushaka ko umubiri uhindura imikorere bityo ugabanye ibiro, wongere imbarage, etc. nawe ugomba gukora ibitandukanye. Buri cy' umweru ujya muri Gym, biragusaba guhinddura imyitozo ukora no kongera ubukomere byayo ho gato. Buhoro buhoro umubiri uzatangira guhinduka kuko uziko ushoboara gutungurwa nibintu bikomeye akanya akariko kose.