Siporo ni nziza kandi uretse gukomeza umubiri inawurinda indwara nyinshi. Nyamara iyo bigeze ku kubaka umubiri, bimwe bizamo guterura no gukoresha ibyuma binyuranye byo muri gym, hari ibintu uba ugomba kuzirikana no kwitaho kugira ngo siporo ikubere nziza kuko utabyitayeho wanahakura ubumuga cyangwa ukabivamo kuko bikunaniza aho kugukomeza.
Urubuga Healthline rwatangaje ibintu by’ingenzi usabwa kwitaho no kuzirikana, mu gihe ukora sipiro y’ingufu cyane yo kubaka umubiri:
1. Kora siporo igihe wumva ufite imbaraga
Akenshi usanga abantu bakunze gukora sporo nimugoroba nyuma y’akazi, kurenza mu gitondo mbere yo kugatangira. Ariko se wowe ni ryari uba ufite ingufu nyinshi? Niba ari mu gitondo jya ukora mu gitondo, niba ari nimugoroba ukore icyo gihe. Ibi bituma ukora igihe kinini kandi n’umubiri wawe ntuwunanize cyane, kuko siporo ni iyo kukubaka si iyo kuguhuhura. Ndetse mu gihe ubona umwanya ukubana muto, aho gukora unaniwe wajya urindira igihe ufite umwanya n’ingufu ukaba ariho ukora.
2. Ita cyane ku mirire yawe
Ibyo urya si byo bituma ubona umusaruro wa siporo ukora, ahubwo uzabona umusaruro wayo niwita kubyo urya. Mu yandi magambo uriye ntukore siporo nta musaruro wabona, ariko ukoze siporo ukanarya indyo iboneye umusaruro uzaboneka.
3. Ntugakore siporo imwe gusa
Ibi nabyo usanga bamwe batabyubahiriza, yakumva ashaka kubaka amaboko akajya yikorera ibyo guterura gusa cyangwa pompage (push-up) gusa, cyangwa se undi ugasanga yitwarira igare gusa. Rero niba ugiye muri gym, gerageza ukore ku buryo ibice byose by’umubiri bikora ku buryo bungana.
4. Sobanukirwa igihe n’ibyo ugomba gufungura
N’ubwo twari twavuze ko ugomba kumenya ibyo urya, nyamara no kumenya igihe cyo kubirira bifite icyo bivuze.
Amafunguro ufata mbere yo kujya muri siporo nayo ufata uyirangije, bifite uko bigomba kuba bimeze. Urugero nyuma ya siporo, imikaya iba yakoze cyane yananiwe. Siporo iba yangije za fibre zayo, niyo mpamvu ukeneye ifunguro rikize kuri fibre nyuma ya siporo kurenza mbere yayo.
5. Reba niba koko uri kujya mbere
Byaba bibabaje ukoze amezi 5 yose, ni uko wabwira umuntu ko wubaka umubiri akakubwira ko ugorwa n’ubusa kuko nta cyiyongera.
Rero ni byiza ko upima niba koko uri kujya mbere. Banza urebe niba igihe ukoresha kigenda kizamuka, inshuro ukora pompage cyangwa za abdomino ziyongera, gutyo gutyo. Noneho nyuma ujye unabaza abantu niba babona hari igihinduka. Nawe wajya ubyikorera dore ko iterambere ryagacyemuye, wanafata ifoto imwe buri cyumweru, noneho buri kwezi ukajya uzigereranya. Ibi byose byakwereka niba koko utaruhira ubusa.
6. Ruhuka bihagije
Ntabwo ari itegeko gukora buri munsi, kuko umubiri wawe nawo ukeneye kuruhuka kuko si imashini. Ikindi kandi umubiri ukeneye kwisana no kubaka ahashenywe na siporo wakoze, rero gukora buri munsi ntabwo bikubaka neza. Gerageza kuryama amasaha asanzwe agera ku 8 ku munsi, bityo uzaruhuka bihagije kandi n’umubiri ubashe kwisana.
Ubusanzwe ibyiza ni ugukora wirenza umunsi cyangwa 2, uretse ko no gukora 2 mu cyumweru byemewe rwose.
Muri macye ibi nibyo by’ingenzi ugomba kwitaho kugira ngo siporo ukorera muri gym ibashe kugenda neza, kandi aho kugusenya ikubake neza.