Abantu abadala bangathatha izinkomba noma ezimbili kusuka ezinganeni uma kuziwa ekusebenzeni. Vele ubukele izingane ezincane zidlala epaki futhi uzozibona zigijimela, ziqheke, ziyeke, zigijime, futhi zidonse, zikwamukele futhi zijabulele ukuhlangenwe nakho kwabantu.
Abantu abadala abahambisani ngendlela efanayo. Abantu abadala bahweba ukugijima, beqa, futhi baxhuma ngokuhamba phambili "okufanelekile ukuhamba" futhi behlezi, futhi kule nqubo balahlekelwa umsebenzi omkhulu omnandi nokuvuza. Ngaphandle kwesizathu esicacile sokungena ngemvume njengomncintiswano, noma ukujoyina isigaba esisha sokuzivocavoca-awusoze wambona umuntu omdala ethatha iseluleko seNgoma kaPain of Pain sika-1992 "Jump Around," kuya "Yeqa up, gxuma phezulu , bese wehla! " Lokho kuyihlazo. Ukujula kumnandi futhi kuyindlela enhle yokuzivocavoca-izizathu ezimbili nje kuphela zokucabangela ukuthenga i-mini-trampoline ukuze uqale uhlelo lokuzivocavoca olusekelwe ekhaya.
1 - Ukuvuselela I-Cardio Solution Yesekhaya Elula Futhi Enganakwa
Uma ungenalo isikhala esiningi noma imali yokuzinikela ekuzivocavoca ekhaya, kungaba nzima ukuthola indlela yokubeka phambili i-cardio, ikakhulu uma isimo sezulu sivimbela ukusebenza ngaphandle. Ama-treadmills neminye imishini ye-cardio iyabiza, futhi akuwona wonke umuntu othanda ukulandela ama-DVD noma ama-class at streaming.
Kule ndaba, ukuvivinya umzimba ku-non-brainer. I-mini-trampolines ihamba ngamanani ukusuka ngaphansi kwama-$ 100 kuya ku-$ 1,000-kancane kakhulu kunemishini eminingi ye-cardio-futhi ngokuvamile ifika ngemilenze yokuphoqa noma ozimele ezenza kube lula ukuzigcina. Ngaphezu kwalokho, ukuzivocavoca ngokwayo kulula ukwenza ngokwakho ngaphandle kokudinga ukubuka noma ukulandela uhlelo lokuzivocavoca ngaphambilini. Lokhu kusho ukuthi ungakwazi ukukhipha i-trampoline yakho encane, vula ukubonisa okuthandayo noma i-podcast, bese uqala ukugoqa.
Ukuvuselela kubuye kube nobungane bokuqala kunezinye izinhlobo ezingabizi kakhulu ze-cardio, njenge-jumping rope. Awudingi "ukubamba umoya" ukujabulela ukuqeqeshwa; konke okumele ukwenze kungukungaboni kahle noma ukuhamba endaweni ukuze uqalise.
2 - Thuthukisa ukulinganisa nokuxhumanisa
Ukulinganisela, ubuciko, nokusebenzisana yizinto ezihlobene nobuchwepheshe bokuzivocavoca okubaluleke kakhulu ngesikhathi sokuphishekela imidlalo nokuphila kwansuku zonke, ikakhulukazi njengoba usukhulile. Enye yezinzuzo ezifundwa kakhulu kakhulu ekuzivocavoca okuphuthumayo yikhono layo lokusiza ukuthuthukisa ibhalansi, ikakhulukazi kubantu asebekhulile.
Ngokwesibonelo, cabanga ngezifundo ezimbili ezihlukene ezashicilelwa ngo-2010 no-2011, ezathola ukuthi ukuzivocavoca njalo okwenziwa nge-mini-trampoline kwasiza ukuthuthukisa ukulinganisela okunamandla kubantu asebekhulile, futhi kwathuthukisa ikhono labahlanganyeli bokutadisha ukubuyisela ibhalansi ngesikhathi sokuwa kwangaphambili. Ukucabangela ukuthi ukuwa kunomthelela kubantu abangaphezu kuka-800 000 esibhedlela kanye nabangu-27 000 abafa ngonyaka, ikakhulu kubantu abadala, noma yikuphi uhlelo lokuzivocavoca olungasiza ukuvimbela ukuwa kuyinto enhle kakhulu.
Kodwa ukuvuvukala akuyona nje okuhle ukuthuthukisa ibhalansi kubantu abadala asebekhulile. Ngokwesifundo se-2007 esashicilelwe kuyi- Journal of Strength and Conditioning Research , uhlelo lwesonto lwezinyanga eziyisithupha lokugxuma kwi-mini-trampoline lwalusebenza kahle njengehlelo lwesonto eliyisithupha lokuqeqeshwa kwi-disc ibhalansi yokuthuthukisa ibhalansi labagijimi ukuphulukisa emkhakheni we-ankal squal. Kuyavunywa, lolu cwaningo lubuka abantu abathile abagijimi abalimele, okwenza kube nzima ukukhipha imiphumela ngezinga elibanzi, kodwa okungenani, kubonisa ukuthi ukunyathelisa kungaba yithuluzi lokuqeqesha eliphumelelayo labadlali abazama ukululama ekulimazeni.
3 - Thuthukisa amaBones aqinile
Ukuvuselela mhlawumbe akuyona okokuzivocavoca kokuqala ocabanga ngakho lapho ufuna ukuthuthukisa impilo yakho yethambo. Izivivinyo ezinomthelela ophezulu, njengokusebenza nokuzivocavoca, okufaka ukuhamba nezinhlobo ezithile zokuqeqesha amandla, yiziphakamiso ezivela odokotela lapho befuna ukuthi unciphise amathambo akho. Kodwa lokho akusho ukuvukela akuphumelelanga. Eqinisweni, isifundo se-2016 eshicilelwe kuyi- Journal of Sport kanye neSayensi yezeMpilo sathola ukuthi ama-trampolin asemantombazaneni abesifazane abenezintambo ezinkulu emthonjeni nasemthonjeni, amathambo amakhulu emiphahleni, futhi amathambo amakhulu namandla emisipha emzimbeni ophansi kunalesi -ilawuli be-trampolinist.
Ukuze babe ngabalungile, ama-trampolinist abheka ukuthi lolu cwaningo lwaluyi-athlete enokuncintisana kakhulu, ngakho-ke ukugxuma kancane kancane kwi-trampoline encane ekhaya kungase kungabi nemiphumela efanayo, kodwa kubonisa ukuthi i-trampoline jumping, empeleni, inegalelo elihle amathambo, ikakhulukazi lapho kusetshenziselwa ukuvivinya umzimba njalo.
4 - Usizo lokulawula i-Blood Sugar
Ngokusho kwe-American Diabetes Association, kulinganiselwa ukuthi abantu abayizigidi ezingu-29.1 baseMelika abanesifo sikashukela, kanti abantu abayizigidi ezingu-86 abangaphezu kwezigidi ezingu-86 banesifo sikashukela. Ngamanye amazwi, iningi lamaMelika linenkinga yokulawula ushukela wegazi.
Yiqiniso, uma kungenzeka ukuthi ube nalezi zimo, kufanele usebenze nodokotela wakho ukuze uthole uhlelo lokwelapha, kodwa ukuvivinya umzimba njalo cishe kuyoba yingxenye yenkqubo yakho enqunyiwe. Ngakho uma uhamba ngaphandle kwemisindo ehlabayo, futhi ushaya umsindo wokuzivocavoca njengenhlekelele, unenhlanhla: ukuvivinya umzimba okusekelwe ekhaya kungase kube impendulo yakho.
Ngokwesifundo se-2015 eshicilelwe e- Australian Journal of Rural Health , isenzo seviki esishiyagalolunye sesenzo sokuvuselela esenziwa kathathu ngesonto imizuzu engu-20 kuya kwezingu-30 siphumelele ekushintsheni okuhle kubakaki begazi noshukela lomzimba kubantu uhlobo lwesifo sikashukela sesi-2. Okuthakazelisayo nakakhulu ukuthi imiphumela emihle yokugxila akusebenzi nje kulabo abanesifo sikashukela noma isifo sikashukela esandulela isifo sikashukela. Ucwaningo olwenziwa ngo-2016 olwenziwe kubantu abanezinga elijwayelekile le-glucose litholakala ukuthi ukuqhuma kwe-trampoline ephakeme kakhulu emaminithi angu-50 kunciphisa kahle i-blood glucose ngesikhathi sokusebenza nokulandela, kuhlinzeka ubufakazi bokuthi ukuvuvukala kunganikeza indlela ejabulisayo neyophumelelayo yokulawula amazinga e-glucose egazi.
5 - Ithuluzi lokulahlekelwa kwesisindo
Kungakhathaliseki ukuthi uphuma umnyango wokugijima amakhilomitha amathathu noma ugijima ku-trampoline imizuzu engu-30, ukuzivocavoca njalo kwanoma yiluphi uhlobo kungasiza ekuholeni ekuguqweni komzimba nasekulahlekeni kwesisindo. Yiqiniso, kufanele ube njalo, futhi ngokuqinisekile kusiza uma uqeda ukudla okunokulinganisela, okulawulwa ngekhalori. Lokho kusho ukuthi isifundo se-2017 esashicilelwe eSayensi & Ezemidlalo sathola ukuthi ukugxila kwi-mini-trampoline kungabhekwa njengomsebenzi "onamandla" ngokusho kwemikhombandlela ye-American College of Sports Medicine, okwenza kube nokushiswa kwekhalori yamakhilogremu ayisikhombisa ngomzuzu. Ukushisa kwekhalori kuyahlukahluka ngokusekelwe kwesisindo, iminyaka, ubulili, nokubunjwa komzimba, kodwa lokhu kusho ukuthi ihora elichithwe ukujimela kwi-trampoline lingashisa cishe ama-calorie angu-400. Lokho akusizi lapho uzama ukulahlekelwa isisindo.
6 - Nciphisa ubuhlungu bokubuyela emuva
Enye yezinzuzo ezimangalisa kakhulu zokuzivocavoca okuqhubekayo ukuthi uhlelo olujwayelekile lungasiza ukunciphisa ubuhlungu bakho emuva. Okungenani, lokho kulandela isifundo se-2015 eshicilelwe ePoland Journal of Sport and Tourism . Abantu abadala asebekhulile abahlanganyele ohlelweni lwe-rehab lwezinsuku ezingu-21 olwenziwa ngokuzivocavoca nge-mini-trampoline babhekene namandla okusebenza okuthuthukisiwe futhi banciphisa kakhulu ubuhlungu be-lumbar emuva. Lokho kuyinto enhle kakhulu uma uthola ukuthi ubeke ubuhlungu obunzima. Vele uqiniseke ukuthi ukhuluma nodokotela wakho ngaphambi kokuba uqale; ukugxuma kakhulu, okuphakeme kakhulu, noma ngaphandle kokulawula kungenza izinto zibe zimbi nakakhulu.
Lalela Funda Kudivayisi kuphela Kwengeziwe Buka Kufakiwe 7 - Just Plain Fun
Yiba nethemba - ukugxuma kwi-trampoline kuyinto ejabulisayo nje. Akekho ongakwazi ukumelana nokumomotheka ngemuva kokufakwa emoyeni njengokungathi uyindiza. Ngalo mqondo, ukuvuselela kuyindlela engabizi futhi ephephile yokujabulela injabulo eshibhile. Futhi, kuhle kuwe-kuwumsebenzi wokuwina ukunqoba nokuzijabulisa.
8 - Indlela yokukhetha i-Trampoline encane
Ngaphambi kokuya e-Amazon futhi uthenge i-mini-trampoline eshibhile ongayithola, yenza ucwaningo oluncane. Njengazo zonke izinhlobo zemishini ye-cardiovascular, kukhona isici esithi "uthola lokho okukhokhayo." Ngamanye amazwi, i-rebounder nge-rock-bottom price kungenzeka ukuthi ibe nokwakhiwa okungalungile kanye nokunciphisa okuncane. Cabanga ngalezi zinto ngaphambi kokuthenga:
- Amachiza ngokumelene namaBunge: Ngokuvamile, i-trampolines esekelwe entwasahlobo ayibiza kakhulu kunelabo abafaka izintambo ze-bungee, kodwa futhi bayakhula futhi bancipha kakhulu kunoma iyiphi inzuzo. I-trungeoline ye-Bungee, ngakolunye uhlangothi, ijwayele ukubiza kakhulu, kepha iyanesibindi, inikeze ngokuncane, ihlasele ngokujulile, futhi ijwayele ukuba lula kumajoyini.
- Ububanzi nobukhulu : I- mini trampolines ifika ngobukhulu obuhlukahlukene, kusuka kulabo abanamamitha angu-36 ububanzi nobude obuyi-10 intshi kulabo abanamamitha angu-49 intshi nobude obuyi-14 intshi. Yiqiniso, kunezinzuzo nezinselele kuzo zonke izinketho. I-trampoline encane, isikhala esincane sithatha futhi kulula ukuyigcina. Ukwandisa i-trampoline, kungcono ukuqhuma futhi igumbi elengeziwe okufanele uzame ukuzivocavoca okuhlukile. Ngokuvamile, uma unesikhala kanye nezikhwama zokuthenga i-trampoline enkulu, kuzokunika isipiliyoni esingcono sokuzivocavoca.
- Ukulinganisa Isisindo: Abakhiqizi abahlukene banemingcele ehlukene yesisindo se-trampolines yabo. Qinisekisa ukuthi uyazi ukuthi umkhawulo wesisindo ungakanani ngaphambi kokuthenga.
- Izici zesitoreji: Uma unesikhala esinqunyelwe, ngokuqinisekile ufuna ukuqiniseka ukuthi i-trampoline oyithenga kulula ukuyifihla. Amanye ama-trampolines angafakwa phakathi, kodwa uzofuna ukufunda izibuyekezo ukuqinisekisa ukuthi lesi sici asinciphisi ubuqotho bomkhiqizo. Amanye ama-trampolines ahlinzeka ngemilenze yokugoba noma ekhunjulwa ukuze ukwazi "ukwehlisa" umkhiqizo bese uwugcina ngaphansi kombhede uma ungasetshenziswa. Ngokuvamile lolu hlobo lwesisombululo sesitoreji lungcono ngokugcina amandla nobuqotho be-trampoline yonke.
- Izinzuzo ezengeziwe: Uma usanda kuvuselela, ungase uthande ukucabangela imikhiqizo ezayo nama-DVD noma izinhlelo zevidiyo ukuze ikunikeze ngokusebenza okuhlukahlukene.
Njengokuthi cishe noma yini, ungathola abahlubuki ekuthengeni izinto ezincane nezindleko eziphezulu, ngakho-ke kukuthi kuwe ukuthi unqume isabelomali sakho ngaphambi kokuthenga. Ngokuvamile, i-bellicon trampolines ibhekwa njenge-top-of-the-line, ihlinzeka ngokuxhumeka kwe-bungee, indawo enkulu yokugubha, ukuphakama okungamamitha angu-14, umkhawulo wesandla omningi we-440-pound, okukhethwa kukho okukhethwa futhi okugoqa ukuze kube lula isitoreji, nokubhaliselwe konyaka kumtapo wevidiyo wokuvivinya umzimba. Ziyi-mini-trampolines ezishibhile kakhulu lapho, ziqala ku-$ 399 futhi ziphuma ngaphezu kuka-$ 1,000. Nakuba ngokuqinisekile beletha isipiliyoni esihle kakhulu somsebenzisi, intengo yabo ingase ingavunyelwe, ngakho cabangela zonke izinketho zakho ngokucophelela.
> Imithombo:
> Aragao F, Karamanadis K, Vaz M, et al. "Ukuzivocavoca kwe-mini-trampoline ehlobene nemikhakha yokuzinza okunamandla kuthuthukisa ikhono lokuphinde lilinganisele asebekhulile." I-Journal of Electromyology ne-Kinesiology . http://www.jelectromyographykinesiology.com/article/S1050-6411(11)00006-X/abstract. Juni 2011.
> Burt L, Schipilow J, Boyd S. "Ukuncintisana ngokuncintisana kuthonya isakhiwo sezintambo ezingasetshenzisiwe, isisindo samathambo namandla amathambo." I-Journal yezemidlalo neSayensi yezeMpilo . http://www.sciencedirect.com/science/article/pii/S2095254615000423. Disemba 2016.
> Kidgell D, uHorvath D, uJackson B, uSeymour P. "Imiphumela yamasonto ayisithupha e-disk yokuhlala kanye nokuqeqeshwa kwe-mini-trampoline ngokulandelana kwezemidlalo emidlalweni ye-postural emdlalweni wabadlali abanokungazinzi kahle kwe-ankle." Journal of Strength and Conditioning Research . http://journals.lww.com/nsca-jscr/Abstract/2007/05000/effect_of_six_weeks_of_dura_disc_and.31.aspx. May 2007.
> Maharaj S, uNowa J. "Ukuzivocavoca okuphindaphindiwe: I-adjuvant ezuzisayo yohlu olungapheli-insulin oluxhomeke kubantu abangu-2 abayisifo sikashukela emaphandleni." I-Australian Journal of Rural Health . http://onlinelibrary.wiley.com/doi/10.1111/ajr.12223/abstract ?. Agasti 2015.
> Martins C, Raiana B, Araujo VH, et al. "Izinguquko ku-glucose yegazi phakathi kwabantu abadala abaqeqeshwe ngokujwayelekile ngesikhathi se-mini-trampoline yokuzivocavoca." I-Journal of Sports Medicine ne-Fitness Fitness. http://europepmc.org/abstract/med/26853238. 2016.