Kimwe mu bintu byiza ushobora gukora ku buzima bwawe ni ugukomeza umutima wawe n’amagufa. Nk’uko ubushakashatsi butandukanye bubigaragaza, imyitozo ngororamubiri ni bumwe mu buryo bwizewe bwagufasha gukomeza amagufa y’umubiri wawe ndetse no kugira umutima ukora neza.
Mu by’ukuri, kudakora imyitozo ngororamubiri bigabanya ubushobozi bwo kurwanya indwara z’umutima. Ni byiza ko ushaka uburyo bwo gukora imyitozo buri gihe, cyane cyane niba ufite amateka y’indwara z’umutima cyangwa amagufa adakomeye. Abahanga mu by’ubuzima bagira abantu inama yo gukora imyitozo iringaniye byibura iminota 150 mu cyumweru.
Dore imyitozo myiza yagufasha kongera imbaraga z’amagufa n’umutima:
Kugenda n’amaguru
Kugenda n’amaguru ni siporo ishobora kugaragara nk’iyoroshye cyane ndetse benshi ntibayifata nka siporo. Nymara ubushakatsi bugaragaza ko kuggenda n’amaguru ariko wihuta ari uburyo bwiza bwo gukomeza umutima.
Ugereranyije n’ubundi buryo bwo gukora imyitozo, kugenda wihuta bizamura urwego rw’imikorere y’umutima kandi ntibibabaza cyane ingingo zawe. Ushobora kugenda igihe icyo ari cyo cyose, ahantu aho ari ho hose. Icyo ukeneye ni inkweto zabugenewe, zibigufashamo. Fata umwanya wo kugenda nka saa sita cyangwa ugende urugendo rurerure mu mpera z’icyumweru. Ushobora kugendana n’inshuti, ushobora kugenda wumva umuziki, cyangwa ukumva ikiganiro mu gihe uri gukora iyi siporo. Kugenda ni umwitozo ushobora gukorwa na buri wese , kandi ngo kugira ngo ubone umusaruro wifuza bisaba kuyikora mu buryo buhoraho.
Guhumeka ukoresheje igipfundiko (diaphragm breathing)
Umutima wawe n’ibihaha bikora cyane iyo ukora imyitozo yo guhumeka ubigendereye kandi ubyitayeho.
Intambwe ya mbere ni uguhumeka cyane ukoresheje amazuru. Igihe uri guhumeka cyane, wumve umwuka winjira mu nda yawe. Shyira ikiganza cyawe ku nda kugira ngo wumve impinduka mu gihe uri guhumeka.
Squats (kunama gake gake)
Squats zifasha gukomeza inyuma n’imbere y’amaguru yawe. Ntugomba kunama cyane kugira ngo igire umumaro.
Tangira uhagarara amaguru yawe asa n’atandukanijwe n’intera nto hagati yayo. Shyira intoki zawe witonze ku kintu gifashe neza nk’ameza cyangwa ikindi kugira ngo ubashe kwirinda kugwa. Hina amavi buhoro ugere hasi. Wumve amaguru yawe akora uko wunama buhoro, umugongo wawe uguma ugororotse. Umva neza ko amaguru yawe agororotse. Komeza amaguru yawe wongere uhagarare. Kora ibi nibura inshuro umunani kugeza kuri cumi n’ebyiri.
Kunyonga igare
Kunyonga igare, yaba iryo hanze cyangwa iriri imbere, ni uburyo bwiza kandi butagira ingaruka bwo gukomeza umutima wawe.
Mu by’ukuri, ubushakashatsi bwerekana ko kunyonga igare kenshi bigabanya ibyago byo kurwara indwara z’umutima ndetse n’urupfu rufitanye isano na zo.
Yoga
Si ngombwa gukora imyitozo ikomeye cyane ngo ugire umutima ubasha gukora neza. Nk’uko abahanga babivuga, yoga ifasha kugabanya isukari n’ibinure mu maraso kandi ikongera imbaraga n’uburyo umubiri ugororoka.
Urubuga Times of India rwandika inkuru zijyanye n’ubuzima, ruvuga ko Yoga yagabanyije umuvuduko w’amaraso mu bantu bayikora kenshi. Ushobora gukora yoga kugira ngo ukomeze kandi ukuze imikaya yawe. Hariho amoko amwe ya yoga ashobora kuzamura urwego rw’imikorere y’umutima wawe, ariko kandi igatuma uruhuka ndetse igagabanya umuvuduko w’amaraso.
