1 - Qala Nge-Side-to-Side Hooping
AmaHops amaHops awazona nje izingane! Ukweqhwaza-ukuzivocavoca kwe-hula hooping yokuzivocavoca umzimba-kuyindlela ejabulisayo nephansi kakhulu yokushisa amakholori bese uqoqa umsebenzi ohlobene nempilo. Ngokusho kocwaningo olwenziwe eNyuvesi yaseWisconsin olwaluxhaswa yiMelika eMkhandlwini Wokuzivocavoca, i-hula hooping ne-hula hoop enesisindo ishisa amakholori ayisikhombisa ngomzuzu noma amaningi angama-calories angu-420 ngehora. Ngaphezu kwalokho, i-hula hooping ithuthukisa ukusebenzisana futhi ithuthukise amandla angaphakathi. Engeza ukuxhuma ku-routine yakho yokusebenza njalo ukuxuba izinto, noma ukuvele uthathe i-hoop bese uphikisa intsha yakho ekuqedeni. Bazojabulela lokho okuhlangenwe nakho, futhi uzozizwa ngokungeza umsebenzi omncane owengeziwe osukwini lwakho.
Ukuxhuma okuhlangene kuya kwesokudla
Ukuzivocavoca ohlangothini oluya eceleni kukhona abantu abajwayele kakhulu. Bamba i- hula hoop ngokumelene nomhlane wakho bese uyigxuma ngokuyizungeza ekhanda lakho. Vumela u-hoop uphinde uqale ukuguqula izintambo zakho kusuka ohlangothini oluya eceleni ukuze uhlale unyakaza futhi uhamba. Hlanganisa inani lama-spins angu-200 ngama-sets we-50, okungafani phakathi kokuguqula i-hoop ngakwesobunxele bese uphazamisa isigqweshe ngakwesokudla.
2 - Ukuguqulwa kwe-Front-to-Back
Ukuqhafaza kwangaphambili kuya emuva kuyafana kakhulu nokuqhaqhazela eceleni, kodwa kunokuba ushintshe iziqhenqo zakho ukusuka ohlangothini oluhlangothini, uyazulazula imilenze yakho ukuze unyawo lunye luphambi kolunye, futhi ususe izinyathelo zakho kusuka front-to-back ukuze uhlale uphahla futhi uphendule. Hlanganisa inani lama-spins angu-200, ngamaqoqo angu-50, okwehlukanisa phakathi komlenze onyakazayo.
3 - i-Hula Hops
Akudingeki ukuthi usebenzise i-hula hoop ukuze u-hooping. Ungayisebenzisa njengethuluzi le- cardiovascular and agility ngokulibeka emhlabathini futhi ungene ngaphakathi nangaphandle kwendwangu ngendlela ehlelwe ngaphambilini. Isibonelo, ungakwazi ukumane uhambe eceleni, ukuqala phakathi, ukuphuma ngaphandle kwesokudla, uphinde ubuyele emuva, bese uphuma ungena kwesobunxele. Noma, ungenza ama-hops angemuva, noma ukubunjwa kwesiphambano, lapho uqala ngemuva kwe-hoop, uqhubekele esikhungweni, uphenduke ngakwesokudla, uphenduke emuva enkabeni, uphenduke ngakwesobunxele, uphinde ubuyele emuva, bese uhamba phambili. Kungcono ukwenza ama-hula hops isikhathi-sinqume ukuthi yikuphi ukwakheka ofuna ukukwenza, bese uhlose ukukwenza imizuzwana engu-30 kuya kwangu-90.
4 - Slide ngaphansi kweSumo Squats
Ama-hoops angama-Hula angasetshenziswa njengamathuluzi wokuzivocavoca amandla. I-slide ngaphansi kwe-sumo squat ikhulisa amandla omzimba aphansi, ukusebenzisana, nokuguquguquka kwe-hip.
Bamba i-hula hoop ngakwesokunxele sakho ukuze i-hoop ixhumane nomhlabathi. Hamba umlenze wakho ongakwesokunxele kuze kube yilapho ungakwazi khona nge-hoop, ukuze phansi kwe-hoop iseduze nomugqa wakho ophakathi. Khomba izinzwane zakho ngaphandle bese ubeke isisindo sakho ezithendeni zakho. Shift izinyathelo zakho emuva bese uhlehlisa phansi, ugcine isisindo sakho ezithendeni zakho njengoba ushintsha umzimba wakho ngakwesobunxele, udlulise phansi nangaphakathi. Cindezela u-squat ohlangothini ohlangothini oluphambene, bese uqede phansi bese uphindela emuva, uphakamise u-squat isigamu ekuqaleni. Qinisekisa ukuthi amadolo akho ahambisana namathwane akho kuwo wonke umsebenzi. Yenza amaqoqo amabili ama-squats angu-15 ngakunye.
5 - I-Alternative Lunge Cindezela
I-alternating lunge cindezela nge-hula hoop kuyindlela enhle yokuthuthukisa impilo ye-cardiovascular and strength-body body. Inhlangano yokucindezela nayo ingathuthukisa amandla ehlombe, kodwa lokho kuxhomeke, ngokwengxenye, ngesisindo se-hula hoop yakho.
Hamba ngezinyawo zakho uhlangothi lwe-shoulder-width, izinzwane zakho zazingeniswa ngaphandle, amadolo akho aphethwe kancane. Bamba i-hula hoop ezandleni zombili ekuphakameni kwamapulangwe ukuze igobe umzimba wakho futhi ihambisane nomhlabathi. Gwema umzimba wakho ngakwesobunxele, uphonte amabhulo womabili bese uqala ukwehlisa amadolo akho emuva emhlabathini njengoba ucindezela i-hula hoop phezulu phezulu kwekhanda lakho. Uma amadolo akho enza ama-angles angama-90 degree, cindezela emuva ukuze ume njengoba ujikeleza umzimba wakho emuva bese uletha i-hula hoop emuva endaweni eqalayo. Okulandelayo, shintshisa umzimba wakho ngakwesokudla, wenze umgodi ohlangothini oluphambene. Qhubeka uchungechunge lwesigxili se-lunge-phakathi-kwesokudla kuze kube yilapho usenzile imishini engu-15 ye-lunge ohlangothini ngalunye. Yenza inani lezinethi ezintathu.
6 - Ukuguquka komzimba
Thuthukisa amandla angaphakathi kanye ne-hula hoop cross-body twist.
Hamba ngemilenze yakho uhlangothi olubanzi, amadolo akho athambile kancane, ubambe i-hula hoop ezandleni zombili ngqo phambi komzimba wakho ukuze kulandelelwe phansi, izingalo zakho zivuliwe ngokugcwele. Ukugcina izingalo zakho ngqo, ujikeleze isifuba sakho ngakwesobunxele, uhlose ukuthinta idolo lakho langakwesokunxele ngesigqoko sakho sokunene njengoba i-hula hoop iguquka ngemuva komzimba wakho. Ungakhothamela amadolo bese ubheka izinyawo zakho njengoba kudingeka, kodwa gcina ijubane lakho ngokuqondile ngangokunokwenzeka kulo lonke ukuhamba.
Kusukela kulesi sikhundla, faka ingqikithi yakho futhi usike i-hula hoop up kanye nomzimba wakho, ugcine izingalo zakho ngqo, kuze kube yilapho i-hula hoop inwetshiwe phezu kwekhanda lakho ngakwesokudla komzimba wakho. Ungashintsha unyawo lwakho lwesokunxele nezinkalo zakho ukuze ubheke ngakwesokudla. Shintsha ukuhamba futhi usike i-hula hoop emuva nangemva komzimba wakho. Yenza okuphindaphindiwe okungu-15 ohlangothini ngalunye, ngenani lezinethi ezintathu eceleni.
Umthombo:
> Holthusen J, Porcari J, Foster C, et al. Ucwaningo oluxhaswe nge-ACE: Umsebenzi wokuHlola-ophumelelayo noma i-Kids Play? https://www.acefitness.org/certifiednewsarticle/1094/ace-xhaswe-sekelwe-kusekela- okungafani- ukusebenza. Ishicilelwe ngoJanuwari 2011. Ithole ngoJulayi 24, 2016.