Mu gihe uri kwiruka, cyane cyane ku batangira, usanga abantu benshi hari amakosa rusange atandukanye bakunda gukora mu myitozo yabo ya buri munsi, akaba yabatera imvune cg ibindi bibazo mu mubiri.
Kwiruka ni imwe muri sport zikunze gukorwa n’abantu benshi, kuko zoroshye kandi zidasaba ibintu byinshi mu kuzikora.
Dore amakosa akunze gukorwa n’uburyo ushobora kuyirinda mu myitozo ngorora mubiri yawe ya buri munsi
Amakosa 5 usanga akorwa mu gihe uri kwiruka
1.Kwambara inkweto zitajyanye na sport
Inkweto mbi cg zishaje cyane ni ikibazo gikomeye mu gihe uri gukora sport ndetse zishobora no kugutera imvune zitandukanye.
Icyo wakora
Niba wifuza gukora sport neza, gana mu isoko, cg ujye mu maguriro ya sport yabigenewe, ugure inkweto zijyanye no kwiruka.
Inkweto ukorana sport ntizikwiye gusaza cyane, ukwiye kuzihindura byibuze nyuma y’amezi 6 cg 9, bitewe naho wiruka uko hareshya n’uko hameze. Ushobora kugura kandi imiguru itandukanye yo gukoresha sport bizagufasha kuzimarana igihe no kuzisimburanya, bityo ntizisaze vuba.
2.Kwambara imyenda itajyanye na sport
Abantu batandukanye biruka ukunze gusanga bambaye imyenda utakwita rwose iya sport, ni ha handi usanga umuntu yambaye ikoboyi cg cotton cg se yambaye itajyanye n’ikirere ari kwirukamo, bikaba bishobora gutera indwara zijyanye n’ubushyuhe cg ubukonje.
Icyo wakora
Kwambara imyenda ijyanye na sport ni ngombwa cyane. Ubwoko bw’imyenda wambaye bufasha mu gukamura ibyuya, no gutuma utumagara cg ukonja cyane. Niba ugiye kwiruka ugomba kwirinda imyenda ya cotton, kuko mu gihe utose bizatinda kuma, bikaba byakubangamira mu myitozo yawe ndetse bikaba bibi nko mu gihe uri kwiruka hakonje cyane, uruhu nirwo rubigenderamo.
Mu gihe hakonje, ugomba kwambara imyenda ijyanye n’ubukonje, haba hashyushye ukambara imyenda yorohereye.
3.Kutanywa amazi ahagije
Abantu benshi iyo bagiye kwiruka birinda kunywa kunywa amazi ngo ataza gutuma batiruka neza. Nyamara uba wirengagije ko umubiri uri butakaze amazi menshi, bityo ukaba wagira umwuma. Mu gihe ugize umwuma umubiri ucika intege, bikaba byanagira ingaruka ku buzima bwawe muri rusange.
Icyo wakora
Niba ukora sport yo kwiruka, ni ngombwa kwita cyane ku gipimo cy’amazi unywa, mbere, mu gihe uri gukora na nyuma ya sport.
Dore bimwe mubyo wagenderaho ukamenya amazi wafata:
- Isaha imwe mbere ya sport, gerageza unywe agacupa kamwe cg kamwe n’igice k’amazi (ni ukuvuga 500ml cg 750ml), ugomba aha ngaha kubara n’ibindi wanyweye bitari ikawa cg coca cola, niba wanyweye jus cg izindi Fanta nazo wazibariramo. Kunywa amazi menshi nabyo bizatuma ushaka kunyara cyane mu gihe uri gukora sport bibe byakubangamira. Ugiye kwiruka ushobora kunywa utundi tuzi ducye nka 200ml.
- Mu gihe uri kwiruka, ushobora kunywa utuzi ducye ducye ugendeye ku nyota ufite. Gusa ugomba kwirinda kunywera amazi menshi icyarimwe ngo ni uko ufite inyota. Niba wiruka igihe kirekire (kirenze isaha n’igice), ni ngombwa kunywa ibindi binyobwa cyane cyane ibirimo sodium n’indi myunyungugu kuko uba watangiye gutakaza myinshi.
- Mu gihe urangije kwiruka, nabwo ugomba kunywa amazi ahagije cg se ibindi binyobwa byagenewe abakora sport. Niba ubona inkari zawe zisa umuhondo cyane nyuma ya sport, ugomba gukomeza kunywa amazi cyane kugeza aho ubona zifite ibara ryerurutse.
4.Gukora byinshi aribwo ugitangira
Abantu benshi biruka cyane cyane abagitangira kwiruka vuba, usanga bakunze gukora iri kosa. Agatangira yiruka cyane, ahantu harehare cyane kandi agakora byinshi. Usanga benshi bibeshya ko gukora byinshi cyane aribyo byabafasha cg ari byo byiza. Ibi nibyo usanga ku munsi ukurikira ahantu hose mu ngingo hakubabaza cg wumva wavunaguritse.
Igikuririkira ni uko sport uhita uyihaga, ndetse ugacika intege vuba.
Icyo wakora
- Irinde uko ubishoboye gushukwa n’ubushake bwo gukora byinshi ugitangira no kwiruka ahantu harehare igihe kinini. Ni byiza kuzajya ugenda wongera aho wiruka, uko igihe gihita. Niba aribwo ugitangira ushobora no gutangira ugenda buhoro buhoro, ukazatangira kwiruka nyuma.
- Niba wumva ubabara ahantu, ububabare bukagenda bwiyongera uko wiruka, iki ni ikimenyetso cy’uko ugomba guhagarika kwiruka. Ugomba kumvira umubiri wawe, igihe udafite imbaraga ntuwukoreshe ibirenze.
- Fata umunsi w’ikiruhuko byibuze rimwe cg 2 mu cyumweru. Kuruhuka bifasha imikaya yawe kongera kwiteranya neza, bityo bikakurinda imvune. Kwiruka buri munsi bica intege umubiri ku buryo bugaragara ndetse uba wiyongerera ibyago byo kuvunika.
5.Kudahumeka neza uko bikwiye
Abantu benshi ntibajya bita cyane uko bahumeka mu gihe bari kwiruka. Ibi nibyo bitera kwahagira no kuruha vuba.
Icyo wakora
- Ugomba guhumekera mu mazuru no mu kanwa, ugusohorera umwuka mu kanwa mu gihe wiruka. Imikaya n’ibice bitandukanye bikenera umwuka mwiza mwinshi wa oxygen mu gihe uri mu myitozo, usanga amazuru yonyine ataguha umwuka ukeneye. Nicyo gituma ari ngombwa no guhumekera mu kanwa mu rwego rwo kwinjiza umwuka mwinshi.
- Mu guhumeka, umwuka ntugomba kuva mu gatuza, ahubwo uturuka mu nda no mu gice cyo hasi. Ibi nibyo bikurinda kwahagira. Guhumekera mu nda bituma winjiza umwuka mwinshi, bikaba byakurinda kuruha vuba.
- Ni ngomba gusohorera umwuka mu kanwa, kandi ugasohora mwinshi, ibi bizagufasha gusohora umwuka wa carbon dioxide ndetse bigufashe kwinjiza mwinshi.
- Niba aribwo ugitangira kwiruka, ugomba kugenda gahoro gahoro ku buryo bikorohera guhumeka. Uburyo ushobora gupima niba uri guhumeka neza, ni ukugerageza kuvuga kandi ukaba wavuga interuro yose neza, bidasabye kongera kwinjiza umwuka.
- Niba wumva utangiye kubura umwuka, ni ngombwa kugabanya umuvuduko cg se ugahagarara.
