I-hula hoop ayilungele nje ukuzilolonga, kodwa isebenzisa amandla esinqeni kunye nesisu, inokufezekisa umphumo wokunciphisa umzimba kakuhle, kwaye ithandwa kakhulu yininzi yabahlobo ababhinqileyo.Oku kulandelayo kuya kugxininisa ekukhuthazeni i-hula hoop yokulahlekelwa kwesisindo.
Indima ye-hula hoop yokunciphisa umzimba
1. Sebenzisa ngokufanelekileyo izihlunu ezinzulu, kulula ukuhlakulela i-physique lula ukunciphisa umzimba
Xa umzimba ujikeleza i-hula hoop, i-psoas enkulu ye-muscle isetyenziswe njengendawo yokunyanzeliswa, eqhuba izihlunu zangasemva kunye nezihlunu zesisu ukuze zisebenzise amandla kunye, zidibanise ngokupheleleyo izihlunu ezinzulu ezijikelezayo.Ukuba i-hula hoop ezinikele ekulahlekeni kwesisindo, ubunzima buya kwanda.Umahluko kukuba ngelixa ujikeleza ngesantya esiphezulu, umthwalo emzimbeni ubuye ube khaphukhaphu, ophucula umetabolism womzimba kwaye wenze ukuba umzimba ube kancinci kancinci.
2. Umphumo we-massage ophawulekayo
I-hula hoop ijikeleza esinqeni kunye nesisu, esinempembelelo ye-massage kwi-massage kunye nesisu, esinokuvuselela i-peristalsis yamathumbu, ngaloo ndlela ixazulula ingxaki yokuqhawula.
3. Lungisa isakhiwo se-pelvis
Emva kokuba abanye besetyhini bebelekile, imeko yabo yomzimba itshintshile, ngakumbi i-pelvis ikhululekile, amanqatha esisu aqokelelana, kwaye akhangeleka kwaye aphelile.Kule meko, ukusebenzisa i-hula hoop ukunciphisa umzimba kunye nokushukumisa isinqe ngasemva naphambili kunokusebenzisa izihlunu ezinqeni ezixhasa i-pelvis kwaye ngokuthe ngcembe uhlengahlengise i-pelvis ekhubazekileyo.Ukuba uqhubeka uqhuba ixesha elithile, i-pelvis kunye nomva uya kuba nzima.
4. Tshisa amanqatha ngokukhawuleza
Xa ujikelezisa ihula hoop, ngokuphefumla ngesingqi, ungatya iikhalori ezili-100 malunga nemizuzu eli-10.Ukuba unamathela kuyo ngaphezu kwemizuzu engama-20, umphumo wokutshisa amanqatha ungcono.
Ukuzivocavoca nge-hula hoop kusafuna izakhono ezithile.Amanye amantombazana acinga ukuba ubunzima be-hula hoop, ngcono umphumo wokulahlekelwa kwesisindo, kodwa oku akuchanekanga ngokwenene.I-hula hoop inzima kakhulu kwaye idinga umzamo omkhulu wokusebenza xa ujikeleza.Vuka, phantsi kokuzivocavoca kwexesha elide, ubunzima obunzima buya kuchaphazela izitho zangaphakathi zesisu kunye nomqolo, ezinokulimaza umzimba.
Indlela echanekileyo yokuguqula i-hula hoop
Indlela yoku-1: Ukuzivocavoca kathathu ngeveki, ixesha ngalinye lokuzilolonga lingaphezu kwemizuzu engama-30
Ukuguqula i-hula hoop ayinkulu ukusuka kwinqanaba lokujonga umthamo wokuzivocavoca, ngoko kuthatha ixesha elithile ukufezekisa umphumo wokulahleka kwesisindo.Ngokuqhelekileyo, kuthatha ubuncinane isiqingatha seyure.Ngaphakathi kwemizuzu elishumi, inokuthathwa kuphela njengemeko yokufudumala, kuphela i-30 ngokujikeleza ukuba ugxininisa kathathu ngeveki ngaphezu kwemizuzu, unokufezekisa injongo yokutshisa amanqatha kunye nokutshisa iikhalori.
Indlela yesi-2: Khetha i-hula hoop enobunzima obuphakathi
Njengoko kukhankanyiwe ngaphambili, ingcamango yokuba ubunzima be-hula hoop bungcono ekulahlekeni kwesisindo ayilunganga.Kumantombazana anomzimba obuthathaka kunye ne-petite stature, xa usebenzisa i-hula hoop enzima, kuya kubiza kakhulu ukujika ekuqaleni.Amandla akhe aba luhlobo lomthambo olunzima.Ukuba wenza umthambo kangangexesha elifutshane, lo mthambo unzima wexesha elifutshane uba ngumthambo we-anaerobic.Ukongeza ekwenzeni ukuba uzive ubuhlungu kuwo wonke umzimba wakho, akukho phantse isiphumo sokunciphisa umzimba.Kwakhona kunokubangela ukulimala kwamalungu angaphakathi ngenxa yempembelelo ye-hula hoop.Ngoko ke, kuyimfuneko ukukhetha i-hula hoop kunye nobunzima obufanelekileyo.
Indlela yesi-3: Khetha indlela ye-hula hoop yokulahlekelwa ubunzima ngokwemeko yakho yokwenyani
Nangona i-hula hoop inceda ukunciphisa umzimba, ayifanelekanga kubo bonkeabantu.Ukujikeleza i-hula hoop ikakhulu kuxhomekeke kumandla esinqeni, kwaye kuthatha ixesha elide.Ukuba une-lumbar muscle strain okanye umonakalo womgogodla, okanye abantu abadala abane-osteoporosis, akukhuthazwa ukuba wenze lo msebenzi, ukwenzela ukuba ugweme umonakalo ongeyomfuneko.Ngelo xesha, nangona ukuqina kokuguqula i-hula hoop akunamandla, yenza ukuzivocavoca okukhulu ngokusemandleni ngaphambi kokuba ujike, ushukumise amalunga kunye nemisipha yentamo, esinqeni, kunye nemilenze ukuze ugweme i-cramps kunye neengxaki ze-qi ngexesha lokuzivocavoca.
Ayifanelanga isihlwele
Zilolonge ngamandla kwaye uziqhelanise nesihlwele: umthambo wokujikeleza esinqeni kukuzilolonga okuphakathi.Abafikisayo, abo banezihlunu ezibuthathaka nezihlunu zesisu, abantu abakubudala obuphakathi abanomzimba otyebileyo, amadoda aselula namabhinqa anamanqatha amaninzi esinqeni, kunye nawo anomlinganiselo omkhulu wesinqe esilinganiswa ngokomelela komzimba.Abantwana kunye nabantu abadala bafanele balumke.Ichasene nezigulane ezine-lumbar hyperostosis kunye ne-lumbar disc herniation.Ayifanelekanga kwizigulane ezinoxinzelelo lwegazi kunye nesifo senhliziyo.
Ngenxa yokuba ukugubha i-hula hoop ikakhulu kuxhomekeke esinqeni, isebenzisa ngokupheleleyo i-psoas, izihlunu zesisu, kunye nezihlunu ze-psoas ze-lateral, kwaye ukugxininisa ekusebenzeni kunokuphumeza umphumo wokuqinisa isinqe.Nangona kunjalo, kufuneka kukhunjulwe ukuba abantu abane-lumbar muscle strain, ukulimala komgogodla, izigulane ze-osteoporosis kunye nabantu abadala abafanelekanga kulo msebenzi.Ukongeza, ngaphambi kokuba ushukumise i-hula hoop, kufuneka wenze umthambo wokuzolula ukuze wolule iigaments ukuphepha i-sprains.Umthambo awungomcimbi wosuku okanye ezimbini, kwaye ukutyeba akubangelwa lusuku okanye ezimbini.Nokuba luhlobo luni lomthambo owenzayo, khumbula ukubamba umgaqo omnye: ixesha elide kwaye liyaqhubekeka, ukuphefumla kancinci kodwa ungakhefuzeli kakhulu.Ndikholelwa ukuba kungekudala uza kuba lilungu lentsapho ebhityileyo.
Hula Hoop Aerobics
Isitayile sangemva sesitayile-injongo ephambili: ingalo ephezulu yengalo, amacala omabini esinqe nasemva
1. Yima iinyawo zakho ziqelelene ububanzi begxalaba neengalo zakho ngentsimbi yesi-3 nangentsimbi yesi-9 emva kwakho.Bamba i-hula hoop kwaye uyigcine i-30 cm kude nomzimba wakho.Ukuphefumla kwaye ubambe isifuba sakho phezulu kwaye uzame ukucinezela amagxa akho.
2. Jika i-hula hoop ngewotshi de isandla sasekhohlo sithe ngqo phezu kwentloko kwaye isandla sokunene sisemva kwesinqe.Bamba imizuzwana eyi-10, phefumla kancinci kwaye ngokunzulu, kwaye uzive imisipha yolula.
3. Buyela kwindawo yokuqala kwaye ujike i-hula hoop counterclockwise de kube isandla sokunene sibekwe ngqo phezu kwentloko kwaye isandla sasekhohlo sibekwe emva kwe-hip.Bamba imizuzwana eyi-10, phefumla kancinci kwaye ngokunzulu, uze ubuyele kwisimo sokuqala.
Gobela phambili-injongo ephambili: umva, iingalo kunye namagxa
1. Yima ngeenyawo ububanzi begxalaba bahlukane, bamba ihula hoop ngezandla zozibini ngentsimbi ye-10 neyesi-2 ngokulandelelanayo, uze uzibeke phambi kweenyawo zakho.Hlala uguqe ngamadolo kunye nesinqe phantsi, kwaye ume malunga nemitha e-1 ukusuka emhlabeni.Sebenzisa i-hula hoop ukuxhasa umzimba wakho, njengoko kuboniswe kumfanekiso, lungisa iingalo zakho phambili, kwaye uzive unwebile amahlombe.
2. Qhubeka usolulela umzimba wakho phambili de isisu sakho sisondele emathangeni akho, uze wolule iingalo zakho phambili kangangoko unakho, uvakalelwa kukuba umqolo nomqolo zikhula kancinci kancinci.Ngexesha elifanayo, thatha umoya ophefumlelweyo, ukhulule intamo yakho, kwaye ugcine intloko yakho phantsi.Emva kokubamba imizuzwana eli-10, yima ngokuthe chu.
Yima ngokuthe tye kwaye ujije iithagethi eziphambili ezinqeni: isisu, amagxa kunye nomqolo
1. Vumela i-hula hoop ijikeleze esinqeni, nokuba ngasekhohlo okanye ngasekunene.
2. Jika kancinane ekuqaleni ukuze ufumane isingqisho.
3. Emva koko beka izandla zakho entloko (esi senzo sinokugcina umzimba wakho uzinzile).
4. Yeka emva kokujikeleza imizuzu emi-3, uze ujikeleze kwicala elichaseneyo imizuzu emi-3.
Ixesha lokuposa: May-17-2021