Kona kitse a cikin yankin ciki abu ne mai wahala da tsayi. Motsa jiki yana da mahimmanci don wannan. To wane motsa jiki?
Hula hop motsa jiki yana da daɗi. Hanya ce mai tasiri don ƙona calories, ƙarfafa ƙarfi, kawar da kitsen ciki da yaki da cututtuka na tunani kamar damuwa.
Duk abin da kuke buƙata shine hular hulba da tufafi masu daɗi. Ko kun kasance 5 ko 50, waɗannan darasi za su sa ku nishadi. Hakanan zai taimaka sautin jikin ku.
rage kiba da hulba Gwada atisayen da ke ƙasa.
Menene Hula Hop?
Hula hop ba sabuwar hanya ce ta daidaitawa ba. Akwai shaidar cewa Girkawa na da da Masarawa sun kasance suna jujjuya ƙoƙon cikin cikin su don nishaɗi.
Ayyukan jiki ne wanda ya haɗa da kewayawa a kusa da kugu, ciki, hannaye da ƙafafu. Matsakaicin zoben hulba ga manya yana da diamita 115 cm kuma nauyinsa ya kai kilogiram ɗaya.
Babban abin mamaki shine kickboxing ko motsa jiki na motsa jiki Yana ba ku damar ƙona yawancin adadin kuzari kamar yadda kuka ƙone ta yin shi. Dangane da nauyin ku, tsawon lokacin motsa jiki da ƙarfin, za ku iya ƙone har zuwa calories 420 a kowace awa.
Ayyukan Hula Hop
Kafin fara kowane motsa jiki na yau da kullun, kuna buƙatar dumama. nema motsa jiki na hulbaabubuwan jin daɗi don dumama kafin farawa…
Tsawo Baya
– Sanya hannuwanku akan kugu.
– Mirƙira kafaɗunku baya kuma lanƙwasa na sama naku baya.
– Jin tashin hankali a cikin abs. Tsaya kamar haka na tsawon daƙiƙa 3.
– Saki da karkatar da gaba. Ji mikewa a bayanka.
– Maimaita wannan sau 10.
Tsare Side
– Tsaya kai tsaye tare da hannayenka akan kwatangwalo da ƙafafu da faɗin kafada.
– Lanƙwasa hagu kuma karkata zuwa dama.
– Maimaita wannan sau 10.
Bayan yin waɗannan ayyukan motsa jiki, yanzu motsa jiki na hulbaMe za ku iya wucewa?
Tsaye
Tsaye yana da matukar kyau motsa jiki ga abs. Don yin wannan, bi waɗannan matakan:
– Rike hular hulba da hannaye biyu sannan ka sanya kafafun ka dan fadi fiye da fadin kafada.
– Tsayar da ƙananan jikinka madaidaiciya, lanƙwasa zuwa hagu. Yi shi don 5 seconds.
- Juya dama. Yi ƙarin daƙiƙa 5.
Juya Nisa
Nisan lilo shine motsa jiki mai tasiri ga baya da kafafu. Kamar tukin mota ne, amma bambancin shi ne sitiyarin ya ɗan fi girma. Matakan yin wannan atisayen sune kamar haka;
Yadda za a yi motsa jiki na nisa?
– Rike hular hulba a gabanka ka karkata gaba. Ya kamata ya taɓa ƙasa. Tsaya kafafun kafada-nisa.
Motsa jiki juye yana aiki mai girma ga hannaye da kafadu. Don gudanar da wannan aikin, yi kamar haka;
Yadda za a yi motsa jiki juye?
– Rike hular hulba a cikin iska sannan a matse ta a tsakanin tafin hannu da na gaba.
– Kiyaye gwiwar gwiwarka dan karkata don yin aikin kafadu da hannaye.
matsawa
A cikin wannan darasi, kuna buƙatar amfani da hulba kamar dumbbell. Ainihin za ku kasance kuna yin kari na tricep tare da ɗan bambanci. Ana yin wannan atisayen ne kamar haka;
Yadda ake motsa motsa jiki?
- Rike hulba a bayan kai.
– Dago kafarka ta dama ka sanya tafin kafarka ta dama a cikin kafar hagu, kusa da gwiwa.
– Tsaya bayanku a mike kuma ku duba gaba.
– Rage hular hulba a bayanka ta hanyar lanƙwasa gwiwar hannu sannan ka koma wurin farawa.
– Yi haka sau 10 kafin canza kafafu.
Hula Hop V-sit
V-sit shine motsa jiki mai sauƙi wanda ke taimakawa wajen bunkasa abs. Matakan yin wannan atisayen sune kamar haka;
Yadda ake yin motsa jiki na Hula Hop V-sit?
– Zauna ka rike da hup. Ya kamata hannuwanku su kasance da faɗin kafaɗa.
– Sanya ƙafafunku a ɗayan ƙarshen da'irar. Bude kafafun ku na hip-nisa daban.
– Juya baya, kiyaye bayanka madaidaiciya kuma Taga kafafu biyu zuwa digiri 60 daga bene. Mika hannuwanku gaba.
– Ka ɗaga hannayenka da ƙafafu ka runtse su lokacin da ƙafafu ke shirin taɓa ƙasa.
- Bugu da ƙari, ɗaga hannuwanku da ƙafafu.
– Maimaita sau 15 don kammala saiti. Yi saiti 3 don lura da jin zafi a cikin ku.
Squat tare da Hula Hop
Squat yana da tasiri mai tasiri ga hips da cinya, kuma yin shi da hulba yana taimakawa wajen rasa karin kitsen hip. Matakan da za a bi don yin wannan darasi;
Yadda za a yi squat motsa jiki da Hula Hop?
– Sanya hulba a gabanka a tsayin hannu. Rike shi da hannaye biyu.
– Bude kafafunku nisa kafada baya.
– Fitar da kwankwasonki waje, durkushe gwiwoyi da runtse jikinki kamar zaki zauna akan kujera.
– A lokaci guda, ɗaga hular hulba don zama daidai.
- Tabbatar cewa gwiwoyinku ba su wuce yatsun kafa ba.
– Komawa wurin farawa.
Hula Hop na Rasha Twist
Anyi da hulo hop Juyawa na Rasha shine kyakkyawan motsa jiki don ƙona mai. Ana yin wannan atisayen ne kamar haka;
Yadda za a yi motsa jiki na Hula Hop na Rasha?
– Zauna ka rike hula hoop da hannaye biyu.
– Kunna gwiwoyinku kadan kuma ku ɗaga ƙafafu biyu.
– Ka dan karkata baya kadan ka juyo zuwa dama da hular hulba.
– Tsaya kamar haka na minti daya sannan ka karkata zuwa bangaren hagu.
– Maimaita sau 25 don kammala saiti. Yi saiti 3.
Menene Fa'idodin Ayyukan Hula Hop?
yana ƙone calories
Ƙirƙirar ƙarancin kalori yana ɗaya daga cikin burin farko lokacin ƙoƙarin rasa nauyi. Yin aiki tare da hula hoopSalsa yana kama da sauran ayyukan wasan motsa jiki na raye-raye irin su raye-rayen raye-raye da raye-rayen ciki idan ya zo ga ƙona calories.
An bayyana cewa bayan minti 30 na motsa jiki, mata za su iya ƙone kusan adadin kuzari 165, maza kuma za su iya ƙone calories 200 a matsakaici.
Yana rage kitsen jiki
Kona calories ta hanyar motsa jiki yana taimakawa wajen rage kitsen jiki. Ayyukan motsa jiki na Hula hop sune mafi tasiri don rasa mai daga ciki da yankin kugu.
Binciken wanda ya yi la'akari da wani nauyi na shirin hulba da mata 6 suka gudanar a cikin makonni 13, ya nuna cewa mata sun rasa matsakaicin 3,4 cm a kewayen kugu da 1,4 cm a yankin hip.
zuciya da jijiyoyin jini Motsa jiki (wanda kuma aka sani da aerobics) yana aiki da zuciya da huhu kuma yana inganta kwararar iskar oxygen a cikin jiki.
Wannan, bi da bi, zai iya rage haɗarin cututtukan zuciya da ciwon sukari, inganta matakan cholesterol, inganta aikin kwakwalwa har ma da rage damuwa.
Lokacin da kuka ci gaba da daidaitawa tare da da'irar, bugun zuciyar ku zai ƙaru, huhu zai yi aiki tuƙuru, kuma kwararar jini zai inganta.
Yana inganta daidaito
Samun ma'auni mai kyau yana ba da damar mafi kyawun sarrafa motsin jiki. Hakanan yana taimakawa haɓaka matsayi kuma yana ba da damar yin wasu motsa jiki tare da tsari daidai.
Tsaya akan tushen tallafi, kamar hula hoop, na iya taimakawa wajen kiyayewa da haɓaka daidaito.
Yana aiki ƙananan tsokoki na jiki
Yin motsa jiki na hulbaYana taimakawa ƙananan tsokoki aiki.
Za a iya yi tare da iyali
Hula hop motsa jikihanya ce ta motsa jiki da kuma ciyar da lokaci tare da iyalinka a lokaci guda.
Ana iya yi a ko'ina
Hula hop shine motsa jiki mai sauƙi wanda za'a iya yi a ko'ina. Kuna iya yin hakan a cikin kwanciyar hankali na gidan ku ba tare da biyan kuɗin motsa jiki ba. Abinda kawai ake buƙata shine hula hoop.
Abubuwan da ya kamata a kula
Ko da yake hulba wani nau'in motsa jiki ne mai aminci, amma akwai wasu abubuwan da ya kamata a yi la'akari da su.
Kula da tsari mai kyau
Tsaya kashin bayan ka a mike yayin da kake karkatar da da'irar. Guji lankwasawa a kugu.
Saka riguna masu tsauri
Sanya tufafin da ke rungume jikin ku. Tufafin da ba a kwance suna sa da wuya motsi.
Yi hankali idan akwai rauni a baya
Idan kuna da rauni na baya ko ciwon baya na yau da kullun, yi tunani sau biyu kafin gwada waɗannan darussan.
Shin kun taba amfani da hulba don rage kiba? Idan baku gwada ta ba, fara da wuri-wuri kuma ku raba abubuwan ku tare da mu.
