Amabanga 5 Yafasha Umugabo Kongera Igihe Amara Mu Mibonano Mpuzabitsina
Mu buzima bw’urukundo hagati y’abakundana cyangwa abashakanye, kimwe mu bintu by’ingenzi cyane ni uko bombi banyurwa kandi bakishimira igihe bamara hamwe. Ariko hari abagabo benshi bahura n’ikibazo cyo kurangiza vuba mu gihe cy’imibonano mpuzabitsina, bigatuma bumva batanyuzwe cyangwa bakagira impungenge ko batashimisha abo bakundana.
Iki kibazo si icy’umuntu umwe gusa. Abagabo benshi ku isi bahura nacyo mu bihe bitandukanye by’ubuzima bwabo. Impamvu zishobora kuba nyinshi harimo umunaniro, stress, imirire mibi, kudasinzira neza cyangwa kutagira imyitozo ihagije.
Inkuru nziza ni uko hari uburyo bworoshye kandi busanzwe bushobora gufasha umugabo kongera imbaraga, kugenzura umubiri we neza ndetse akamara igihe kinini mu gikorwa cy’urukundo.
Muri iyi nkuru turareba inama 5 z’ingenzi zafasha umugabo kongera igihe amara mu mibonano mpuzabitsina no kunoza imikorere ye mu rukundo.
1. Kegel Exercises – Imyitozo Ikomeza Imitsi yo Mu Gice cy’Imyororokere
Imyitozo ya Kegel ni imwe mu myitozo izwi cyane ifasha abagabo n’abagore gukomeza imitsi yo mu gice cy’imyororokere.
Iyo mitsii ni yo igenzura uburyo umuntu ashobora kwifata cyangwa kugenzura igihe cyo kurangiza mu mibonano mpuzabitsina.
Iyo iyo mitsii ikomeye, umugabo ashobora:
kugenzura neza igihe arangiriza
kongera igihe amara mu mibonano
kumva imbaraga nyinshi mu mubiri
Uko wakora Kegel Exercises
Biroroshye cyane gukora iyi myitozo.
Fata imitsi uko umeze nk’uri kugerageza guhagarika inkari.
Uyikomeze amasegonda 3 kugeza kuri 5.
Hanyuma uyirekure.
Subiramo ibi inshuro 10 kugeza kuri 15.
Iyo ubikoze inshuro ebyiri cyangwa eshatu ku munsi, nyuma y’ibyumweru bike ushobora gutangira kubona impinduka nziza.
Ikintu cyiza kuri iyi myitozo ni uko ushobora kuyikorera aho uri hose – mu rugo, ku kazi cyangwa mu modoka – kandi nta muntu ubibona.
2. Fata Igihe Buhoro (Take It Slow)
Abagabo benshi bagira ikibazo cyo kurangiza vuba kubera ko bihutisha cyane imibonano mpuzabitsina.
Gufata ibintu buhoro ni bumwe mu buryo bwiza bwo kugenzura umubiri wawe.
Iyo wihuta cyane, umubiri ushobora kugera ku rwego rwo kurangiza vuba utabigenzuye. Ariko iyo ugabanyije umuvuduko, biguha amahirwe yo kugenzura ibyishimo byawe.
Inama zagufasha
Nugerageze kugabanya umuvuduko mu gihe wumva uri hafi kurangiza
Shobora guhindura position
Fata akanya gato uhumeke neza
Subira mu gikorwa buhoro
Ubu buryo bufasha umubiri gusubira mu buryo busanzwe kandi bigatuma imibonano iramba kurushaho.
Ikindi kandi, gufata ibintu buhoro bituma habaho ubusabane bwinshi hagati y’abakundana, bikongera ibyishimo ku mpande zombi.
3. Kurya Ibiryo Bitanga Imbaraga (Stamina-Boosting Foods)
Imirire igira uruhare runini mu buzima bw’imibonano mpuzabitsina.
Hari ibiryo bifasha umubiri kongera imbaraga, kongera amaraso atembera neza no kongera stamina.
Iyo umuntu arya neza, umubiri we ubona intungamubiri zikenewe kugira ngo ukore neza.
Ibiryo byiza bifasha imbaraga
Hari ibiryo byinshi byiza ku bagabo harimo:
Amagi
Amagi afite proteine nyinshi zifasha kongera imbaraga z’umubiri.
Utubuto (nuts)
Nk’amande cyangwa ubunyobwa, bifasha mu kongera imbaraga n’ubushobozi bw’umubiri.
Epinari (spinach)
Iyi mboga ifasha kongera amaraso atembera neza mu mubiri.
Watermelon
Iyi mbuto ifasha mu gutuma imitsi yoroha bityo amaraso agatembera neza.
Kurya ibi biryo buri gihe bishobora gufasha umugabo kugira imbaraga nyinshi no kumara igihe kinini mu gikorwa cy’urukundo.
4. Kugabanya Inzoga n’Itabi
Inzoga nyinshi n’itabi bishobora kugira ingaruka mbi ku buzima bw’umubiri ndetse no ku mikorere y’imibonano mpuzabitsina.
Abantu benshi batekereza ko inzoga zongera ubushake bwo gukora imibonano, ariko mu by’ukuri inzoga nyinshi zigabanya imbaraga z’umubiri.
Ingaruka zishobora kubaho harimo:
kugabanuka kw’imbaraga z’umubiri
kugabanuka kwa testosterone
kudashobora kugenzura igihe cyo kurangiza
Itabi na ryo rigira ingaruka ku maraso atembera mu mubiri. Iyo amaraso adatembera neza, bishobora gutuma imikorere y’umubiri mu mibonano mpuzabitsina igabanuka.
Inama nziza
Gerageza kugabanya inzoga
Irinde kunywa itabi
Hitamo ubuzima bwiza burimo imyitozo n’imirire myiza
Ibi bishobora gufasha cyane mu kongera imbaraga no kunoza imikorere y’umubiri.
5. Gusinzira Bihagije
Gusinzira ni kimwe mu bintu by’ingenzi cyane ku buzima bw’umubiri.
Iyo umuntu adasinzira bihagije, umubiri we uba unaniwe kandi ntukore neza.
Abahanga bavuga ko abagabo basinzira neza baba bafite testosterone nyinshi, ari yo misemburo ifasha mu mbaraga n’ubushake bw’imibonano mpuzabitsina.
Inama zo gusinzira neza
Gerageza gusinzira amasaha 7 cyangwa 8 buri joro
Irinde gukoresha telefoni cyane mbere yo kuryama
Kora siporo kugira ngo umubiri unanirwe mu buryo bwiza
Iyo umubiri uruhutse neza, bigufasha kugira imbaraga nyinshi mu buzima bwa buri munsi ndetse no mu rukundo.
Umwanzuro
Kongera igihe umugabo amara mu mibonano mpuzabitsina si ibintu bigoye cyane nk’uko bamwe babyibwira. Hari ibintu byinshi byoroshye bishobora gufasha umuntu kunoza imikorere y’umubiri we.
Imyitozo ya Kegel, gufata ibintu buhoro mu gihe cy’imibonano, kurya ibiryo bitanga imbaraga, kugabanya inzoga n’itabi ndetse no gusinzira bihagije ni zimwe mu nzira zafasha cyane.
Iyo umuntu akurikije izi nama, ashobora kubona impinduka nziza mu buzima bwe bw’urukundo ndetse akiyongera icyizere mu mubiri we.
Ikintu cy’ingenzi ni ukwibuka ko urukundo rushingira ku kubahana, kumvikana no kwita ku byishimo bya buri wese. Iyo abakundana bashyize imbere ibiganiro n’ubusabane, ubuzima bwabo bw’urukundo burushaho kuba bwiza.
