Hula hoop sikoyenera kuchita masewera olimbitsa thupi, komanso imagwiritsa ntchito mphamvu ya m'chiuno ndi pamimba, imatha kukwaniritsa kuonda bwino, ndipo imakondedwa kwambiri ndi abwenzi ambiri achikazi.Zotsatirazi zikuyang'ana pa kukwezedwa kwa hula hoop kuti muchepetse thupi.
Udindo wa hula hoop pakuchepetsa thupi
1. Kuchita masewera olimbitsa thupi mozama, kosavuta kukulitsa thupi losavuta kuonda
Thupi likamazungulira hula hoop, minofu yaikulu ya psoas imagwiritsidwa ntchito ngati mfundo ya mphamvu, yomwe imayendetsa minofu yam'mbuyo ndi mimba ya m'mimba kuti igwiritse ntchito mphamvu pamodzi, ndikuyendetsa bwino minofu yakuya yozungulira.Ngati ndi hula hoop wodzipereka kuti achepetse thupi, kulemera kumawonjezekanso.Kusiyana kwake ndikuti pozungulira pa liwiro lalikulu, katundu pathupi amakhalanso wopepuka, zomwe zimapangitsa kuti thupi liziyenda bwino komanso zimapangitsa kuti thupi liziyenda pang'onopang'ono.
2. Zodabwitsa kutikita minofu zotsatira
Hula hoop imazungulira m'chiuno ndi pamimba, yomwe imakhala ndi misala m'chiuno ndi pamimba, zomwe zimatha kuyambitsa matumbo a matumbo, potero kuthetsa vuto la kudzimbidwa.
3. Sinthani kapangidwe ka chiuno
Azimayi ena akamabereka, thupi lawo lasintha, makamaka chiuno cha chiuno chimakhala chomasuka, mafuta a m'mimba amawunjikana, ndipo amawoneka otupa komanso ophwanyika.Pamenepa, kugwiritsa ntchito hula hoop kuti muchepetse thupi ndi kugwedeza mchiuno mmbuyo ndi mtsogolo kungathe kulimbitsa minofu ya m'chiuno yomwe imathandizira chiuno ndikusintha pang'onopang'ono chiuno chopunduka.Ngati mupitiliza kuyeserera kwakanthawi, mafupa a chiuno ndi msana amakhala olimba.
4. Otchani mafuta mwachangu
Mukatembenuza hula hoop, ndi kupuma movutikira, mutha kudya ma calories 100 mkati mwa mphindi khumi.Ngati mumamatira kwa mphindi zoposa 20, zotsatira za kutentha mafuta zimakhala bwino.
Kuchita masewera olimbitsa thupi ndi hula hoop kumafunikirabe luso linalake.Atsikana ena amaganiza kuti kulemera kwa hula hoop kumapangitsa kuti thupi likhale labwino, koma izi sizolondola.Hula hoop ndi yolemera kwambiri ndipo imafuna khama kuti igwire ntchito pozungulira.Imirirani, pochita masewera olimbitsa thupi kwa nthawi yayitali, kulemera kwakukulu kudzakhudza ziwalo zamkati za m'mimba ndi kumbuyo, zomwe zingawononge thupi.
Njira yolondola yosinthira hula hoop
Njira 1: Kuchita masewera olimbitsa thupi katatu pa sabata, nthawi iliyonse yolimbitsa thupi imakhala yoposa mphindi 30
Kutembenuza hula hoop sikuli kwakukulu kuchokera pakuwona kuchuluka kwa masewera olimbitsa thupi, kotero zimatengera nthawi yochuluka kuti mukwaniritse zotsatira za kuwonda.Nthawi zambiri, zimatenga pafupifupi theka la ola.Mkati mwa mphindi khumi, zikhoza kuonedwa ngati dziko lotentha, 30 kokha pozungulira Ngati mumaumirira katatu pa sabata kwa mphindi zoposa, mukhoza kukwaniritsa cholinga chowotcha mafuta ndi ma calories.
Njira 2: Sankhani hula hoop yokhala ndi kulemera kocheperako
Monga tanenera kale, lingaliro lakuti hula hoop yolemera kwambiri ndi yabwino kwa kuwonda ndilolakwika.Kwa atsikana omwe ali ndi thupi lofooka komanso laling'ono, mukamagwiritsa ntchito hula hoop yolemera, zimawononga ndalama zambiri kuti mutembenuke poyambira.Mphamvu zake zimakhala ngati masewera olimbitsa thupi.Ngati mumachita masewera olimbitsa thupi kwakanthawi kochepa, masewera olimbitsa thupi osakhalitsawa amakhala masewera olimbitsa thupi a anaerobic.Kuphatikiza pa kukupangitsani kumva kuwawa thupi lanu lonse, palibe pafupifupi kuwonda.Zingayambitsenso kuvulala kwa chiwalo chamkati chifukwa cha kukhudzidwa kwa hula hoop.Chifukwa chake, ndikofunikira kusankha hula hoop yokhala ndi kulemera koyenera.
Njira 3: Sankhani njira yochepetsera kulemera kwa hula hoop malinga ndi momwe mulili
Ngakhale hula hoop imathandiza kuchepetsa thupi, si yoyenera kwa onseanthu.Kutembenuza hula hoop makamaka kumadalira mphamvu ya mchiuno, ndipo kumatenga nthawi yaitali.Ngati muli ndi vuto la minofu ya lumbar kapena kuwonongeka kwa msana, kapena okalamba omwe ali ndi matenda osteoporosis, sikulimbikitsidwa kuchita izi, kuti mupewe kuwonongeka kosafunikira.Pa nthawi yomweyi, ngakhale kuti kulimbitsa thupi kwa kutembenuza hula hoop sikolimba, chitani masewera olimbitsa thupi momwe mungathere musanatembenukire, sunthani mfundo ndi minofu ya khosi, m'chiuno, ndi m'miyendo kuti mupewe kukokana ndi mavuto a qi panthawi yolimbitsa thupi.
Osayenerera unyinji
Chitani masewera olimbitsa thupi ndikuzolowerana ndi unyinji: Zochita zozungulira m'chiuno ndizolimbitsa thupi zolimbitsa thupi.Achinyamata, omwe ali ndi chiuno chochepa komanso mphamvu za minofu ya m'mimba, anthu azaka zapakati omwe ali ndi thupi lonenepa, anyamata ndi atsikana omwe ali ndi mafuta ambiri m'chiuno, ndi omwe ali ndi gawo lalikulu la chiuno chozungulira poyesedwa ndi kulimbitsa thupi.Ana ndi okalamba ayenera kukhala osamala.Zimaletsedwa kwa odwala omwe ali ndi lumbar hyperostosis ndi lumbar disc herniation.Sikoyenera kwa odwala matenda oopsa komanso matenda a mtima.
Chifukwa kugwedeza hula hoop makamaka kumadalira m'chiuno, imagwiritsa ntchito psoas, minofu ya m'mimba, ndi lateral psoas minofu, ndipo kuumirira kuchita masewera olimbitsa thupi kumatha kukwaniritsa zotsatira zomangirira m'chiuno.Komabe, ziyenera kukumbutsidwa kuti anthu omwe ali ndi vuto la minofu ya lumbar, kuvulala kwa msana, odwala osteoporosis ndi okalamba sali oyenera kuchita izi.Kuphatikiza apo, musanagwedeze hula hoop, muyenera kuchita masewera olimbitsa thupi kuti mutambasule minyewa kuti mupewe sprains.Kuchita masewera olimbitsa thupi si nkhani ya tsiku limodzi kapena awiri, ndipo kunenepa kwambiri sikuyambitsa tsiku limodzi kapena awiri.Ziribe kanthu kuti mukuchita masewera olimbitsa thupi amtundu wanji, kumbukirani kumvetsetsa mfundo imodzi: yayitali komanso mosalekeza, kupuma pang'ono koma osapumira kwambiri.Ndikukhulupirira kuti posachedwa mudzakhala membala wa banja lochepa thupi.
Hula Hoop Aerobics
Chiwongolero chakumbuyo ndicho cholinga chachikulu: mkono wakumtunda wa mkono, mbali zonse za m'chiuno ndi kumbuyo
1. Imani ndi mapazi anu motalikirana m’lifupi m’lifupi ndi manja anu 3 koloko ndi 9 koloko kumbuyo kwanu.Gwirani hula hoop ndikuyisunga 30 cm kutali ndi thupi lanu.Kokani mpweya ndikukweza chifuwa chanu mmwamba ndikuyesa kutsina mapewa anu.
2. Tembenuzirani hula hoop molunjika mpaka dzanja lamanzere lili pamwamba pamutu ndipo dzanja lamanja lili kumbuyo kwa chiuno.Gwirani kwa masekondi a 10, pumani pang'onopang'ono komanso mozama, ndikumva kuti minofu ikutambasula.
3. Bwererani ku malo oyambirira ndikutembenuzira hula hoop mozungulira mpaka dzanja lamanja liyikidwa pamwamba pa mutu ndipo dzanja lamanzere likuyikidwa kumbuyo kwa chiuno.Gwirani kwa masekondi a 10, pumani pang'onopang'ono komanso mozama, kenaka mubwerere ku chikhalidwe choyambirira.
Pindani kutsogolo-chandamale chachikulu: kumbuyo, mikono ndi mapewa
1. Imani ndi mapazi motalikirana m’lifupi m’lifupi la mapewa, gwirani hula hoop ndi manja onse awiri 10 koloko ndi 2 koloko motsatira, ndipo ikani kutsogolo kwa mapazi anu.Khalani ndi mawondo opindika ndi chiuno pansi, ndipo imani pafupi mita imodzi kuchokera pansi.Gwiritsani ntchito hula hoop kuti muchirikize thupi lanu, monga momwe zasonyezedwera pachithunzichi, tambasulani manja anu kutsogolo, ndi kumva mapewa otambasulidwa.
2. Pitirizani kutambasula thupi lanu kutsogolo mpaka mimba yanu ili pafupi ndi ntchafu zanu, ndiyeno tambasulani manja anu patsogolo momwe mungathere, pomva kuti msana ndi kumbuyo zikutalika pang'onopang'ono.Panthawi imodzimodziyo, mutenge mpweya wozama, pumulani khosi lanu, ndipo mutu wanu ukhale pansi.Mukagwira kwa masekondi 10, imirirani pang'onopang'ono.
Imani molunjika ndikupotoza zolinga zazikulu m'chiuno: pamimba, mapewa ndi kumbuyo
1. Lolani hula izungulire m’chiuno, kaya kumanzere kapena kumanja.
2. Tembenukirani pang'onopang'ono kumayambiriro kuti mupeze nyimbo.
3. Kenako ikani manja pamutu panu (kuchita izi kungapangitse thupi lanu kukhala lokhazikika).
4. Imani mutatha kuzungulira kwa mphindi zitatu, kenaka tembenuzani mbali ina kwa mphindi zitatu.
Nthawi yotumiza: May-17-2021