Dore amwe mu makosa abantu benshi bakora igihe bubaka imibiri yabo ikizwi nka ‘Gym’
Iyo benshi batangira umwaka bifuza gukora siporo ku bw’akamaro kazo ariko kubera ingaruka zabyo zitaboneka uwo mwanya usanga bahora babitekereza ariko ntibabikore
Siporo zirimo amoko menshi ariko uyu munsi turaza kugaruka ku gukora umubiri (Gym, body building). Hari uburyo bwinshi bwo gukoramo siporo bitewe n’igice cy’umubiri wifuza kubaka. Hari igituza (upper chest), inda (abdominal), amaboko (bisceps&triceps) n’ibindi. Abantu benshi bagira ikibazo ugasanga akora siporo ariko ingano ntihinduka, aho kwiyongera ahubwo ugasanga uri kurushaho gushiramo. Hari impamvu nyinshi zituma ibyifuzo byawe bigerwaho cyangwa ntibigerweho, muri zo harimo ibiryo urya nyuma ya siporo, uburyo ukoramo siporo n’inshuro uzikora.
Ni bihe biryo warya usoje gukora Gym, ese wabirya nyuma y’igihe kingana gute?
Nyuma yo gukora gym ujya gukaraba wavayo ukabona gufata ifunguro ikizwi nka (recuperation). Icya mbere cy’ibanze gifasha cyane ni avoca, imigati n’igi cyangwa umureti. Iyo umuntu akoze siporo umubiri ukoresha imbaraga nyinshi cyane ni yo mpamvu mu biryo ufata hagomba kubonekamo ibiryo bikungahaye ku bitera imbaraga n’ibyubaka umubiri.
Avoca ifasha gutanga imbaraga mu gihe gito gishoboka kuko ikungahaye ku mavuta menshi cyane kurusha ibindi, igi rikungahaye kuri poroteyine (proteins) kandi nazo ziba zakoreshejwe cyane muri siporo iyo ufashe ibyo, bituma umubiri ubasha kubona ibyo ukeneye mu gihe gito. Iki gihe kandi umuvuduko wo gutwara intungamubiri mu mubiri uba wiyongereye ari nayo mpamvu umubiri uhita ubyimba ari cyo bita kuganguza kuko umubiri utwara byinshi ugahita ubibika.
Ese ni ryari wafata izo ntungamuri (recuperation) kugira ngo zigire akamaro?
Nk’uko tubikesha urubuga rwa interineti goodlifehealthclubs.com batanga inama ko ibyo kurya wabifata nyuma y’iminota 45. Kuri uru rubuga batubwira ko ifunguro urifashe mbere cyangwa nyuma y’imyitozo byose bigira akamaro kajya kungana. Bakomeza batubwira ko ari byiza ko mbere yo kubifata wabanza ugakaraba hanyuma ukabona kurifata.
Ese wari uzi ko imiterere y’umubiri itagira uruhare mu kukubuza kuzamura ingano y’umubiri wawe?
Abantu benshi bibwira ko hari abantu runaka bitewe n’amaraso yabo cyangwa imiterere runaka y’umubiri wabo bashobora kubaka umubiri ntibibakundire ariko nk’uko tubikesha bodybuilding.com, bakuga ko amahirwe yo kudakora umubiri bitewe n’ubwoko bw’umubiri ari make cyane ndetse ko atabarwa cyane ko bidakunze kubaho. Banashimangira ko umuntu uwo ari wese wakoze siporo neza afite umutoza ubisobanukiwe ko ntacyamubuza kugera ku ngano yifuza.
Ese ni nde wemerewe gukora siporo (gukora umubiri)
Abantu b’ingeri zose bakora siporo bafite intego runaka, urugero igitsina gore bayikora bashaka kugabanya umubyibuho ukabije, abayikora bashaka kuba abasore (heavy lift), abayikora bashaka kugira ubuzima bwiza, abandi mu byiciro byose, hari imyaka yabugenewe ariko nk’uko twabimenyereye uyu munsi benshi twibanda ku bubaka umubiri nkuko tubikesha urubuga rwa interineti rwitwa vasafitnesssupport.zendesk.com
Guhera ku myaka 12 umwana yemerewe gutangira siporo ariko agakorera impande y’ababyeyi nabo kandi babafite umutoza wabihuguriwe ari nawe ugira uruhare rukomeye mumusaruro wizo siporo. Biratangaje ko no ku musaza w’imyaka irenga mirongo inani nawe yemerewe kuhagera akora siporo ariko birumvikana ko ingano y’ibiro aterura iba yagabanutse.
Bimwe mu bimenyetso ushobora kuba ufite ukaba utemerewe gukora izi siposro
Abantu benshi usanga baterura nyamara batazi ukuntu imibiri yabo ihagaze kandi umuntu uwo ari we wese akwiye kubanza guhura na muganga akareba imikorere y’umubiri we, bityo bizagufasha kumenya ingano y’ibiro ukwiye guterura cyangwa ya siporo ukwiye gukora cyane ko hari indwara ushobora kuba ufite wakora siporo ukaba watakaza ubuzima bitunguranye.
Hari indwara nyinshi zatuma umuntu adashobora guterura ibintu biremereye cyane, izi ndwara zinganjemo iz’ubuhumekero ndetse n’izumutima aho iziri ku isonga ari asima (asthma), umuvuduko w’amaraso (Hypertension) urwaye umugongo, zimwe mu ndwara z’ubwonko n’izindi nyinshi.
Aha ngaha utegetswe gusura Dogiteri kugira ngo agusuzume akwandikire ingano yibyo ugomba guterura dore ko zimwe muri izi ndwara zishobora gutuma uterura agirwaho ingaruka zikomeye harimo no kuva mu buzima bitunguranye cyane nko ku muntu ufite ikibazo cy’umuvuduko w’amaraso cyangwa asima.
Ibyiza byo gukora siporo zo kubaka umubiri
Ubusanzwe gukora umubiri iyo bikozwe neza uyobowe n’umutoza wabihuguriwe kandi nanone ukora siporo yarabanje gusura Dogiteri nta ngaruka mbi bigira cyangwa zanaza zikaba zaza kukigero cyo hasi. Ibyiza byo gukora siporo zo kubaka umubiri ni ibi bikurikira:
-Kongera ubushake bwokurya(kugira appet )
-Kongera ubwirinzi bw’umubiri
-Kongera akanyamuneza
-Kongera imbaraga
-Bifasha gusinzira neza nokumeraneza ku bwonko
-byongera kumera neza kwimikaya namagufa mumubiri no gutembera neza kwamaraso
Nk’uko mu kinyarwanda babibuvga ngo nta byera ngo de, gukora umubiri bishobora no gutera ibibazo nko guhumeka cyane, indwara z’imitsi, indwara z’umutima cyane cyane iyo uberetse warabikoze igihe kirekire. Abahanga mu by’ubuzima bavuga ko atari byiza guhita uhagarika siporo ako kanya kuko bishobora kukugiraho ingaruka zikomeye, bisaba ko ugenda ubihagarika gahoro gahoro ugabanya ibiro wateruraga kuzagera usoje ugahindura ubwoko bwa siporo nk’uko nta muntu udasabwa gukora siporo mu buzima.
