Top 5 Uru nke cgba ígwè

Ndinaya

• 1. Mee ka ahụ dịkwuo mma
• 2. Na-akwalite ahụike obi
• 3. Na-enyere gị aka ifelata
• 4. Lụọ ehighị ụra nke ọma
• 5. Na-akwalite mmetụta nke ịdị mma
• Ọzụzụ igwe kwụ otu ebe ka ị ghara ibu ibu

Gba ịnyịnya ígwè na-enyere gị aka ịkwụsị ibu ma bụrụkwa mmega ahụ dị ukwuu maka ndị mmadụ na-ata ahụhụ site na mgbanwe kpatara oke ibu, dị ka spain, ikpere ma ọ bụ nsogbu nkwonkwo ụkwụ, n'ihi na ọ bụ ụzọ isi tufuo calorie na-enweghị itinyekwu mmetụta na nkwonkwo.

Iji gbazie ịnyịnya ígwè, ị ga-eyi uwe na akpụkpọ ụkwụ dị mma, yana ị temperatureụ mmiri na-ekpo ọkụ na ụlọ, iji zere nsogbu orthopedic na akpịrị ịkpọ nkụ. Ọ dịkwa oke mkpa iji nchekwa zuru oke iji zere ihe ọghọm.

Uru nke ịgba ịnyịnya ígwè ka ukwuu mgbe ị na-eri nri dị mma ma na-eme mmega ahụ, ọ dịkarịa ala ugboro 3 n'izu, na-enye ohere oge maka mgbu mgbu gafere na akwara na-eto.

Isi uru nke ịgba ịnyịnya ígwè bụ:

1. Mee ka ahụ dịkwuo mma

Gba ịnyịnya ígwè bụ ọrụ aerobic na, ya mere, ọrụ a na-enyere aka melite ikike nke mkpụrụ obi na, n'ihi ya, nhazi ahụ.

2. Na-akwalite ahụike obi

Mgbe ị na-agba ịnyịnya ígwè, ọ ga-ekwe omume ịmegharị ọtụtụ akwara, na-akwalite mmụba n'ọbara na mmụba nke iguzosi ike n'ezi ihe nke arịa, na mgbakwunye na ịhazi ọkwa cholesterol na igbochi nchịkọta abụba n'ime akwara. Ya mere, omume nke ụdị ọrụ a nwere ike ibelata ohere nke ịmalite atherosclerosis na ọbara mgbali elu, dịka ọmụmaatụ.

3. Na-enyere gị aka ifelata

Gba ịnyịnya ígwè nwere ike ịkwalite nsure ọkụ nke ihe dị ka calorie 400 kwa elekere, na mgbakwunye na inye aka na ume nke ụkwụ na akwara afọ, nke na-enyere aka ibu ibu na abụba. Otú ọ dị, iji mee ka ọnwụ ghara ịdị irè, ọ dị mkpa inwe nri kwesịrị ekwesị ma dị mma, dị ka ebumnuche si dị, na mgbakwunye na ịme ihe omume ndị ọzọ mgbe niile.

4. Lụọ ehighị ụra nke ọma

Mgbe ị na-agba ịnyịnya ígwè ọ ga-ekwe omume itinye ume nke ahụ, nke mere na n'abalị ọ dị mfe ihi ụra. Tụkwasị na nke a, dị ka omume mmega ahụ na-eduga ná ntọhapụ nke ndị na-ahụ maka ntanetịpụta ma na-akwalite izu ike ahụ, a pụkwara iwere ya dị ka onye ọlụlụ na-alụ ọgụ ehighị ụra nke ọma. Nke a bụ otu esi emeso ehighị ụra nke ọma.

5. Na-akwalite mmetụta nke ịdị mma

N’oge a na-agba pedal, a na-ewepụta endorphins n’ime ọbara, nke na-enye aka ịkwalite mmetụta nke ọdịmma. Na mgbakwunye, n'ihi ntọhapụ nke endorphins, ọ ga-ekwe omume na onye ahụ na-enwe mmetụta dịkwuo njikere yana, ya mere, ịrụ ụdị ọrụ a nwere ike inyere aka n'ịgwọ ịda mba na nchekasị, dịka ọmụmaatụ.

Ọzụzụ igwe kwụ otu ebe ka ị ghara ibu ibu

Iji mee ka usoro nke ibu ibu na abụba belata mgbe ị na-agba ịnyịnya ígwè, ike nke ọzụzụ ahụ na-abawanye, ma ọ bụ site n'ịbawanye ebe dị elu ma ọ bụ site na ọzụzụ oge, nke a na-emekarị na igwe kwụ otu ebe nke nwere ọsọ ọsọ ma ọ bụ ọsọ ọsọ. . Hụ otu esi eme ọzụzụ oge.

Tụkwasị na nke ahụ, otu n'ime ụzọ iji mee ka ike nke ọzụzụ ịnyịnya ígwè dịkwuo elu bụ ịgbagharị ruo nwa oge mgbe ị na-eguzo, na-eme ihe nkwụghachi ugboro isii, nke nkeji 2 ọ bụla, kpachara anya ka ị ghara imebiga ihe ugboro isii mbụ, ka i wee nwee ike iru na-anagide ọzụzụ niile.

Iji nweta nsonaazụ kacha mma na ọzụzụ igwe, ọ dị mkpa ịnwe nri kwesịrị ekwesị na nke kwesịrị ekwesị dịka ebumnuche ahụ. Lelee ụfọdụ ndụmọdụ maka ụkọ ọnwụ ike na vidiyo dị n'okpuru: