'Wall squats' na 'planks' ni imyitozo myiza mu kugabanya umuvuduko w'amaraso – abahanga

Ubushakashatsi bwasanze imyitozo yo kongera ingufu nko kwegamira urukuta uhinnye amavi unaciye bugufi (wall squats) cyangwa se kuryama nk'urubaho amano n'igice cy'imbere cy'amaboko ari byo byonyine bikora hasi (plank position), ari bumwe mu buryo bwo kugabanya umuvuduko ukabije w'amaraso.

Abashakashatsi bo mu Bwongereza bavuga ko inama zitangwa ubu zibanda cyane ku myitozo yo kugenda n'amaguru, kwiruka no kugenda ku igare, zagombye kuvugururwa.

Isuzuma ry'ibyavuye mu magerageza yakorewe ku bantu 16,000 ryatangajwe mu kinyamakuru cyo mu Bwongereza cyitwa the British Journal of Sports Medicine, ryasanze imyitozo yose igabanya umuvuduko ukabije w'amaraso.

Ariko imyitozo yo kwegamira urukuta uhinnye amavi unaciye bugufi (wall squats) cyangwa se kuryama nk'urubaho amano n'igice cy'imbere cy'amaboko ari byo byonyine bikora hasi (plank position), ni yo igabanya cyane uwo muvuduko kurusha indi myitozo, nkuko abashakashatsi babivuga.

Iyi myitozo igamije kubaka imbaraga z'umubiri ariko imikaya/imitsi (muscles) n'ingingo bitavuye aho biri.

Imyitozo yo kuryama nk'urubaho amano n'igice cy'imbere cy'amaboko ari byo byonyine bikora hasi (plank position), inkokora ziri munsi y'intugu, amaguru arambuye inyuma, ikomeza igice cy'inda.

Imyitozo yo kwegamira urukuta ikorwa ushyira ibirenge kuri santimetero 60 (cm60) uvuye ku rukuta noneho ukamanura umugongo uwunyereza ku rukuta kugeza igihe amatako n'ubutaka biteganye.

Dr Jamie O'Driscoll wo muri Kaminuza ya Canterbury Christ Church, wayoboye ubwo bushakashatsi, avuga ko imyitozo ikorwa ibice by'umubiri bitavuye aho biri (isometric exercises) itandukanye n'imyitozo ituma ibice by'umubiri biva aho biri (aerobic exercises) ku bijyanye n'ukuntu umubiri uyakira.

Iyo myitozo ituma imikaya (muscles) yikurura ikegerana iyo uyikoze mu gihe cy'iminota ibiri, noneho yasubira mu mwanya wayo, amaraso agahita atembera ari menshi.

Agira ati: "Ibi rero byongera umuvuduko w'amaraso iyo uyikoze mu gihe cy'iminota ibiri, ariko rero ugomba kwibuka guhumeka."

Umuvuduko ukabije w'amaraso uremerera cyane imitsi itwara amaraso, umutima, n'izindi nyama zo mu nda ku buryo bishobora gutuma umutima uhagarara cyangwa amaraso ntabashe gutembera mu bwonko.

Iyi ndwara akenshi ivurwa hakoreshejwe imiti ariko n'abarwayi bagirwa inama yo gufata amafunguro meza, bakagabanya inzoga, bagahagarika kunywa itabi kandi bagakora imyitozo kenshi.

Abarengeje imyaka 40 bagirwa inama yo kwisuzumisha kwa muganga buri myaka itanu kugira ngo umuvuduko w'amaraso wabo upimwe.

Umuvuduko w'amaraso wo mu mitsi upimwa hakoreshejwe igipimo cya milimetero za mercury (millimetres of mercury [mmHg]). Umuvuduko mwiza w'amaraso uba uri ku gipimo kiri munsi ya 130/85mmHg, mu gihe umuvuduko ukabije w'amaraso uba uri hejuru ya 140/90 mmHg, nkuko bivugwa muri ubwo bushakashatsi.

Muri ibyo bipimo tumaze kuvuga, uwo mubare munini ubanza, upima umuvuduko wo mu mitsi igihe umutima utera.

Uwo mubare muto ukurikiraho ugapima umuvuduko hagati ya buri kuntu umutima utera.

Abashakashatsi bo muri Kaminuza za Canterbury Christ Church na Leicester bakoreye ubushakashatsi bwabo ku bantu 15827 bakoze imyitozo mu gihe cy'ibyumweru bibiri cyangwa birenga, mu magerageza yo kwa muganga 270 yashyizwe ahagaragara hagati ya 1990 na 2023.

Basanze rero umuvuduko w'amaraso wabo waragabanutseho:

Dr O'Driscoll agira ati: "Urebye ntabwo ari igabanuka rinini ariko bishobora kugabanyiriza umuntu ibyago byo kurwara indwara ituma amaraso adatembera mu bwonko (stroke)".

Inama inzego z'ubuvuzi mu Bwongereza zigira abaturage muri iki gihe ni ugukora imyitozo irimo ingufu zoroheje mu gihe cy'iminota 150 buri cyumweru cyangwa se iminota 75 y'imyitozo irimo ingufu nyinshi kongeraho imyitozo ituma imyakura (muscles) ikomera, kabiri mu cyumweru.

Dr O'Driscoll yongeraho ko abantu bagombye kongera kuri iyo myitozo ho iminota ibiri y'imyitozo yo kwegamira urukuta (wall squats) cyangwa se kuryama nk'urubaho (plank position) inshuro enye ariko hagati hakajyamo iminota ibiri y'ikiruhuko. Iyo myitozo kandi igakorwa inshuro eshatu mu cyumweru.

Umuryango w'abagiraneza ukurikiranira hafi indwara y'umutima, the British Heart Foundation, uvuga ko imyitozo ari myiza cyane ku mutima kandi ngo ishobora kugabanyaho 35% ibyago byo kurwara indwara y'umutima n'izindi ndwara zifata mu myanya inyuramo amaraso.

Joanne Whitmore, umuforomokazi muri uwo muryango, avuga ko hari n'ibindi bijyanye n'imibereho ya buri muntu bishobora gufasha birimo kugabanya umunyu, kutagira umubyibuho ukabije ndetse no gukomeza gufata imiti ku bayandikiwe na muganga.

Buri wese waba afite impungenge ku bijyanye n'ubuzima bwe agiriwe inama yo kujya kwa muganga we kugira ngo amufashe guhitamo ubwoko bwiza bw'imyitozo bukwiranye nawe.