Xa kufikwa kwimithambo, ukufumana into oyithandayo sisitshixo somzimba rhoqo. Xa uqeqesho lunomdla kwaye ujonge phambili kuye, unamathuba amaninzi okunamathela kuyo kwaye uqhubeke nokuphucula. Kukwaluncedo ukuba lo msebenzi unokuphucula impilo yakho kunye nomzimba ngeendlela ezahlukeneyo- kwaye kulapha ukuba i-hula huping iza kuhlangula. Eli nqaku liza kuqwalasela izibonelelo zoqeqesho kunye ne-hoop, kunye namanyathelo azakunceda uqala umsebenzi.
Zithini izibonelelo zeHula-Huping?
1. tshisa iikhalori. Ngokuka-Mayo Clinic, i-hula-cope ithelekiswa neminye imithambo ye-aerobic, njenge-salsa, i-swing kunye ne-belly yadanisa, xa kufikwa kwiikhalori ezitshisayo. Ngapha koko, kwi-avareji ephakathi yamabhinqa anokutsha malunga neekhalori ezingama-165, kwaye amadoda abe ziikhalori ezingama-200 ze-calories ezingama-200 zeseshoni ye-Hoop.
2. ukutshisa amanqatha kunye neesentimitha. Ngokweziphumo zophando oluncinci ngo-2015, ukuba ufuna ukulahlekelwa ziisentimitha ezijikeleze esinqeni kunye namanqindi, i-hoop ingaba yeyokujonga ngokuchanekileyo ngomthambo, ngakumbi ukuba usebenzisa i-hoop nge-hoop enemilinganiselo. Isifundo esivavanye inkqubo yokuphononongwa kwe-hula yokundwendwela eyenziwe ngabafazi abayi-13 kwiiveki ezi-6, babonisa ukuba abasetyhini baphulukene ne-3.4 cm echetyiweyo esinqeni kunye ne-1.4 cm ngeenxa zonke.
3. Iphucula inkqubo yentliziyo. Nje ukuba ujongene ne-hoop, izinga zentliziyo ziya kunyuka, imiphunga yakho iya kusebenza kakhulu, kwaye igazi legazi liya kuphucuka. Uya kuchitha ixesha elingakumbi kumda we-aerobic, iikhalori ezivuthayo kunye nokomeleza impilo yentliziyo.
I-Hula-Ithemba yenye yeendlela zokwenza into enye ngokuziqhelanisa kwaye uchithe ixesha nosapho
Ifoto: HARTAHH.USPUS.com.
4. Qinisa izihlunu zegxolo. Ukuba ukhe wasebenzisa i-hula-cope, uyazi ukuba kufuneka uhambisane kangakanani na isinqe ukuze ugcine i-hop esinqeni. Ukuze i-hula-hup iqhubekile nokuhamba, ufuna imisipha eqinileyo kunye nokuhamba okuhle. Ukufunda ukusebenzisa i-hoop kwaye uyiqhelisela rhoqo - indlela entle yokujonga kwaye uqeqeshe izihlunu zesisu, kunye nezihlunu zesisu kunye nezinqe.
5. Iphucula ibhalansi. Ngokwebhunga laseMelika malunga nokuzivocavoca, naluphi na uhlobo lomsebenzi ofuna ukugcinwa kwezinto zokuma kunye nokuzinza kwinkxaso evela kuwe, kunokukunceda ulondoloze kwaye uphucule ukulingana.
6. Sebenzisa izihlunu zamazantsi omzimba. Ngomhubo, hayi izihlunu ze-gork ziqeqeshiwe. Imisipha esezantsi komzimba, kubandakanya i-quadrriceps (phambi kwethanga), iitekisi ezihlayo (umphezulu we-hips), i-caviar ye-hips), i-caviar kunye ne-caviar, ngakumbi ukuba usebenzisa i-hoop enemilinganiselo. Ukugcina ukuqhubela phambili-ubuye umva kwaye ubuye umva, kufuneka usebenzise imisipha emikhulu yemilenze kunye nee-bricks ukomeleza intshukumo.
7. Imisebenzi yosapho. Xa unosapho, kunokuba nzima ukwenza uqeqesho. I-Hula-Ithemba lenye yeendlela zokwenza izinto ngokuziqhelanisa nexesha kunye nosapho. Mema abantwana bakho, iqabane lakho, iqabane kunye nomntu wonke ofuna ukuxhamla kule ndlela inomdla yokuqina, ukujoyina i-Hoout nge-hoop. Ungayidlanda, ujonge ukuba ngubani na xa ixesha elide linokugcina i-hop esinqeni.
8. Ixabiso eliphantsi kwaye liphathwayo. I-Hula-Ithemba ayisiyondlela eya ejimini, kwiiklasi zomzimba ezixineneyo okanye ukulinda kumgca wokusebenzisa i-Cardiotryman. Ukongeza, ayidibanisi, kwaye unokwenza lo msebenzi phantse naphi na, kubandakanya negumbi lokuhlala, eyadini yangaphambili okanye igaraji.
Konke okufuneka uqale-le yi-hoop kunye nendawo yokuhamba
Ifoto: HARTAHH.USPUS.com.
Uza kuqala phi?
Konke okufuneka uqale ukuba yi-hoop kunye nendawo yokuhamba. Nazi ezinye zeengcebiso zokukunceda ukuba ume ngendlela eyiyo:
Fumana i-hop yobukhulu obufanelekileyo. Impumelelo yeendlela zakho zokusebenza zixhomekeke kubungakanani behop yakho ekhethiweyo. Ingcebiso yabaqalayo: Sebenzisa i-hoop enkulu ukuba iqale ukujikeleza kancinci kancinci. Ukuba unako, zama i-hoop ngaphambi kokuba uthenge.
Khetha ubunzima obufanelekileyo. Ukuba ukhetha i-hula-hup ngokulinganisa, umgaqo olungileyo osebenzayo kubaqalayo - qala nge-hoop enobunzima obuyi-0.5-1 kg. Xa womelele, cinga ngotshintsho oluya kutshintsha ii-hoops, kodwa kuphela ukuba unokugcina umntu ochanekileyo.
Bukela ividiyo. Kukho izifundo ezininzi ezikwi-Intanethi eziya kuthi zikwazi ukusebenzisa indlela yokusebenzisa i-hula-hup.
Qala ngoqeqesho olufutshane. NgoHula Huping, ufunda umzimba wakho, indlela yokuhamba ne-hoop ngokuchanekileyo, ngelixa usebenza nenkqubo yentliziyo. Ngenxa yoku, kuya kufuneka uqale ngoqeqesho olufutshane. Zama ukuchitha iiklasi ezimbini okanye ezintathu ze-10 ngosuku. Njengoko womelele, ungongeza ixesha kumsebenzi ngamnye.
Iingcebiso zokhuseleko
Nangona i-hula huping ikhuselekile, kukho iingcebiso ezininzi ezifanele zikhunjulwe:
Xhasa ifom efanelekileyo. Gcina umqolo ngokuthe ngqo, kwaye izindlu zikhathazekile ngelixa usenza umthambo. Kulumkele ukutshintsha esinqeni.
Nxiba iimpahla ezifanelekileyo. Nxiba iimpahla ezinamathela emzimbeni wakho, umzekelo, i-yoga ibhulukhwe okanye i-cycling ifutshane kunye nehempe efanelekileyo. Udinga ilaphu ukuba ilaphu ayiphazamisi ihopki xa usiya ezinqeni.
Lumka xa uyenzakala ngasemva. Ukuba unentlungu engasemva okanye umva wentlungu engapheliyo, nxibelelana nodokotela wakho okanye i-phyotherapist ngaphambi kokuzama i-hula-chup ukuze iqiniseke ukuba ikhuselekile kuwe.