I-hula hoop ayilungele ukuzivocavoca kuphela, kodwa futhi isebenzisa amandla okhalo nesisu, ingafinyelela umphumela wokuncipha kwesisindo kahle kakhulu, futhi ithandwa ngokujulile iningi labangane besifazane.Okulandelayo kuzogxila ekukhuthazeni i-hula hoop yokulahlekelwa isisindo.
Indima ye-hula hoop yokulahlekelwa isisindo
1. Sebenzisa ngokuphumelelayo imisipha ejulile, kulula ukuhlakulela umzimba okulula ukulahlekelwa isisindo
Lapho umzimba uzungeza i-hula hoop, i-psoas enkulu yemisipha isetshenziswa njengephuzu lamandla, eliqhuba imisipha yangemuva nemisipha yesisu ukuze isebenzise amandla ndawonye, ihlanganisa ngokugcwele imisipha ejulile ezungezile.Uma kuyi-hula hoop enikezelwe ukulahlekelwa isisindo, isisindo sizokhula.Umehluko wukuthi ngenkathi ujikeleza ngesivinini esikhulu, umthwalo emzimbeni nawo ulula, okuthuthukisa imetabolism yomzimba futhi kwenza umzimba kancane kancane ube mncane.
2. Umphumela we-massage ophawulekayo
I-hula hoop ijikeleza okhalweni nasesiswini, enomthelela wokugcoba okhalweni nasesiswini, okungase kugqugquzele i-peristalsis yamathumbu, ngaleyo ndlela ixazulule inkinga yokuqunjelwa.
3. Lungisa ukwakheka kwe-pelvis
Ngemva kokuba abanye besifazane sebebelethile, isimo sabo somzimba sishintshile, ikakhulukazi i-pelvis ixega, amafutha esisu ayanqwabelana, futhi abukeka equnjelwe futhi ebolile.Kulokhu, ukusebenzisa i-hula hoop ukunciphisa isisindo nokunyakazisa ukhalo emuva naphambili kungasebenzisa imisipha okhalo esekela i-pelvis futhi kancane kancane kulungise i-pelvis ekhubazekile.Uma uqhubeka nokuzilolonga isikhathi esithile, i-pelvis nomhlane kuzoqina.
4. Shisa amafutha ngokushesha
Uma uzungezisa i-hula hoop, ngokuphefumula okunesigqi, ungasebenzisa ama-calories angu-100 cishe emizuzwini eyi-10.Uma unamathela kuyo imizuzu engaphezu kwe-20, umphumela wokushisa amafutha ungcono.
Ukuzivocavoca nge-hula hoop kusadinga amakhono athile.Amanye amantombazane acabanga ukuthi isisindo se-hula hoop, singcono kakhulu umphumela wokulahlekelwa isisindo, kodwa lokhu empeleni akulungile.I-hula hoop inzima kakhulu futhi idinga umzamo omkhulu ukuze isebenze lapho iphenduka.Vuka, ngaphansi kokuzivocavoca isikhathi eside, isisindo esinzima sizothinta izitho zangaphakathi zesisu nangemuva, ezingase zilimaze umzimba.
Indlela efanele yokuvula i-hula hoop
Indlela 1: Vivinya umzimba kathathu ngesonto, isikhathi ngasinye sokuzivocavoca singaphezu kwemizuzu engama-30
Ukuguqula i-hula hoop akuyona enkulu kusukela ekubukeni kwenani lokuzivocavoca, ngakho-ke kuthatha isikhathi esithile ukufeza umphumela wokulahlekelwa isisindo.Ngokuvamile, kuthatha okungenani isigamu sehora.Phakathi nemizuzu eyishumi, ingabhekwa kuphela njengesimo sokufudumala, kuphela i-30 ngokujikeleza Uma uphikelela kathathu ngesonto ngaphezu kwemizuzu, ungakwazi ukufeza umgomo wokushisa amafutha kanye nama-calories avuthayo.
Indlela yesi-2: Khetha i-hula hoop enesisindo esimaphakathi
Njengoba kushiwo ngaphambili, umqondo wokuthi isisindo se-hula hoop singcono ekunciphiseni isisindo akulungile.Emantombazaneni anomzimba obuthakathaka kanye nesiqu esincane, uma usebenzisa i-hula hoop esindayo, kuzobiza kakhulu ukuyivula ekuqaleni.Amandla akhe aba uhlobo lokuzivivinya kanzima.Uma uzivocavoca isikhathi esifushane, lokhu kuzivivinya okukhandlayo okuhlala isikhathi esifushane kuba umsebenzi wokuvivinya umzimba.Ngaphezu kokukwenza uzizwe ubuhlungu kuwo wonke umzimba wakho, cishe awukho umphumela wokulahlekelwa isisindo.Kungase futhi kubangele ukulimala kwesitho sangaphakathi ngenxa yomthelela we-hula hoop.Ngakho-ke, kuyadingeka ukukhetha i-hula hoop enesisindo esifanele.
Indlela yesi-3: Khetha indlela ye-hula hoop yokulahlekelwa isisindo ngokwesimo sakho sangempela
Nakuba i-hula hoop isiza ukwehlisa isisindo, ayifanele wonke umuntuabantu.Ukuzungezisa i-hula hoop ngokuyinhloko kuncike emandleni okhalo, futhi kuthatha isikhathi eside.Uma une-lumbar muscle strain noma ukulimala komgogodla, noma asebekhulile abane-osteoporosis, akunconywa ukwenza lo msebenzi, ukuze ugweme umonakalo ongadingekile.Ngesikhathi esifanayo, nakuba ukuqina kokuzivocavoca kokuguqula i-hula hoop kungenamandla, yenza izivivinyo eziningi zokuzilungiselela ngangokunokwenzeka ngaphambi kokuphenduka, hambisa amalunga nemisipha yentamo, ukhalo, nemilenze ukuze ugweme amajaqamba kanye nezinkinga ze-qi ngesikhathi sokuzivocavoca.
Ayifanele isixuku
Ukuqina kokuzivocavoca futhi uvumelane nesixuku: izivivinyo zokuzungezisa ukhalo ziwumfutho wokuzivocavoca omaphakathi.Intsha, leyo enokhalo olubuthakathaka namandla emisipha yesisu, abantu abaneminyaka ephakathi abanomzimba okhuluphele, izinsizwa nezintombi ezinamafutha amaningi okhalo, kanye nalabo abanengxenye enkulu yokuzungeza ukhalo kukalwa ngokuqina komzimba.Izingane kanye nabantu abadala kufanele baqaphe.I-contraindicated ezigulini ezine-lumbar hyperostosis kanye ne-lumbar disc herniation.Ayifanele iziguli ezine-hypertension nesifo senhliziyo.
Ngenxa yokuthi ukunyakazisa i-hula hoop ngokuyinhloko kuncike okhalweni, kusebenzisa ngokugcwele i-psoas, imisipha yesisu, nemisipha ye-psoas yangemuva, futhi ukuphikelela ekuvivinyeni kungafinyelela umphumela wokuqinisa ukhalo.Kodwa-ke, kufanele kukhunjulwe ukuthi abantu abane-lumbar muscle strain, ukulimala komgogodla, iziguli ze-osteoporosis kanye nasebekhulile abafanelekile kulo msebenzi.Ngaphezu kwalokho, ngaphambi kokunyakazisa i-hula hoop, kufanele wenze izivivinyo zokwelula ukuze welule imigqa ukuze ugweme ama-sprains.Ukuzivocavoca akuyona indaba yosuku noma ezimbili, futhi ukukhuluphala akubangelwa usuku noma ezimbili.Kungakhathaliseki ukuthi hlobo luni lokuzivocavoca owenzayo, khumbula ukubamba isimiso esisodwa: eside futhi esiqhubekayo, ukuphefumula kancane kodwa hhayi ukuhefuzela kakhulu.Ngikholelwa ukuthi maduze uzoba yilungu lomndeni ozacile.
I-Hula Hoop Aerobics
Isitayela sephini elingemuva-ithagethi eyinhloko: ingalo engaphezulu yengalo, izinhlangothi zombili zokhalo nangemuva
1. Yima uhlukanise izinyawo zakho ububanzi bamahlombe nezingalo zakho ngehora lesi-3 ezimpondweni nangehora lesi-9 ngemuva kwakho.Bamba i-hula hoop futhi uyigcine kude nomzimba wakho ngo-30 cm.Adonse umoya bese uphakamisa isifuba bese uzama ukumpintsha amahlombe akho.
2. Guqula i-hula hoop ngokwewashi kuze kube yilapho isandla sobunxele singaphezu kwekhanda ngqo futhi esokudla singemva kwenqulu.Bamba imizuzwana eyi-10, phefumula kancane futhi ujule, futhi uzwe imisipha inwebeka.
3. Buyela endaweni yokuqala bese uvula i-hula hoop ngokuphambene newashi kuze kube yilapho isandla sokunene sibekwe ngqo ngaphezu kwekhanda futhi isandla sobunxele sibekwe ngemuva kwe-hip.Bamba imizuzwana engu-10, phefumula kancane futhi ujule, bese ubuyela esimweni sokuqala.
Gobela phambili-ithagethi eyinhloko: emuva, izingalo namahlombe
1. Yima izinyawo zihlukene ngobubanzi behlombe, ubambe i-hula hoop ngazo zombili izandla ngehora le-10 nezi-2 ezimpondweni ngokulandelana kwazo, futhi uzibeke phambi kwezinyawo zakho.Hlala amadolo egobile nezinqulu zibheke phansi, futhi ume cishe imitha elilodwa ukusuka phansi.Sebenzisa i-hula hoop ukuze usekele umzimba wakho, njengoba kuboniswe emfanekisweni, qondisa izingalo zakho phambili, futhi uzwe amahlombe elulekile.
2. Qhubeka welula umzimba wakho phambili kuze kube yilapho isisu sakho siseduze namathanga akho, bese welula izingalo zakho phambili ngokusemandleni akho, uzwe ukuthi umgogodla nomhlane kuyakhula kancane kancane.Ngesikhathi esifanayo, thatha umoya ojulile, ukhulule intamo yakho, futhi ugcine ikhanda lakho liphansi.Ngemva kokubamba imizuzwana engu-10, sukuma kancane uqonde.
Yima uqonde bese usonta okuhlosiwe okuyinhloko okhalweni: isisu, amahlombe nomhlane
1. Vumela i-hula hoop ijikeleze okhalweni, kungaba kwesokunxele noma kwesokudla.
2. Phenduka kancane ekuqaleni ukuze uthole isigqi.
3. Okulandelayo beka izandla ekhanda lakho (lesi senzo singagcina umzimba wakho uzinzile).
4. Yima ngemva kokuzungezisa imizuzu emi-3, bese uzungezisa ngakolunye uhlangothi imizuzu emi-3.
Isikhathi sokuthumela: May-17-2021