Kupisa mafuta munzvimbo yedumbu inzira yakaoma uye yakareba. Kuita maekisesaizi kwakakosha kune izvi. Saka kurovedza kupi?
Hula hop exercises zvinonakidza. Iyo inzira inoshanda yekupisa macalorie, kuvaka simba, kubvisa mafuta emudumbu uye kurwisa zvirwere zvepfungwa sekuora mwoyo.
Zvese zvaunoda ihula hoop uye zvipfeko zvakanaka. Kunyangwe iwe uine makore mashanu kana makumi mashanu, maekisesaizi aya achaita kuti urambe uchinakidzwa. Zvichabatsirawo kunzwisa muviri wako.
kuderedza uremu ne hula hoop Edza maekisesaizi ari pasi apa.
Chii chinonzi Hula Hop?
Hula hop haisi nzira itsva yekuenzanisa. Pane humbowo hwekuti maGiriki ekare nemaEjipita vaipota vachiruka mahupu vachitenderedza matumbu avo kuti vafare.
Icho chiitiko chemuviri chinosanganisira kutenderera muchiuno, dumbu, maoko nemakumbo. Avhareji yehula hop mhete yevakuru ndeye 115 cm muhupamhi uye inorema inenge kirogiramu imwe.
Chikamu chinonyanya kushamisa ndeye kickboxing kana kurovedza muviri Inokubvumira kupisa macalorie akawanda sezvaunopisa nekuzviita. Zvichienderana nehuremu hwako, nguva yekurovedza muviri uye kusimba, unogona kupisa kusvika ku420 macalorie paawa.
Hula Hop Exercises
Usati watanga chero maitiro ekurovedza muviri, unofanirwa kudziya. Chikumbiro hula hop exercisesmafaro anofamba kudziya usati watanga…
Back Extension
– Isa maoko ako muchiuno.
- Isa mapendekete ako kumashure uye kotamisa muviri wako wepamusoro kumashure.
- Inzwa kunetsana mu abs. Gara seizvi kwemasekonzi matatu.
- Sunungura uye sendamira mberi. Inzwa kutambanudza kumashure kwako.
- Dzokorora izvi ka10.
Side Stretch
- Mira wakatwasuka maoko ako ari muhudyu uye tsoka dzako dzakafara pabendekete.
– Bendekera kuruboshwe uye rerekera kurudyi.
- Dzokorora izvi ka10.
Mushure mekuita maekisesaizi ekudziya-up, ikozvino hula hop exercisesChii chaungapasa?
Kumira
Kumira ibasa rakanaka kwazvo rekuita abs. Kuti uite izvi, tevera matanho aya:
Nzira yekuita sei kurovedza muviri?
-Bata hula hoop nemaoko maviri uye isa makumbo ako akafara zvishoma kupfuura upamhi hwemafudzi akaparadzana.
-Kuchengeta muviri wako wepasi wakatwasuka, pfugama kuruboshwe rwako. Zviite kwemasekonzi mashanu.
- Tendeukira kurudyi. Ita mamwe masekonzi mashanu.
Kutendeuka Distance
The swing distance ibasa rinoshanda rekumusana nemakumbo. Zvakafanana nekutyaira mota, asi chinongosiyana ndechekuti chidhiraivho chakati kurei. Matanho ekuita chiitwa ichi ndeaya anotevera;
Nzira yekuita sei kutendeuka kureba?
– Bata hula hoop pamberi pako uye usendamira mberi. Inofanira kubata pasi. Chengetedza makumbo paupamhi hwemafudzi.
-Kuchengeta musana wako wakatwasuka, tenderedza hula hoop kurudyi.
- Zviite kusvika wasvika kumucheto kwekamuri.
- Shandura denderedzwa kuruboshwe uye dzokera kunzvimbo yekutanga.
Bata Flip
Ruoko flip exercise inoshanda zvikuru kumaoko nemapfudzi. Kudzidzira chiitwa ichi, ita zvinotevera;
Nzira yekuita sei ruoko flip exercise?
– Bata hula hoop mudenga woisvina pakati pezvanza zvako nemaoko.
- Chengeta magokora ako akakotama zvishoma kuti ashande mapendekete ako nemaoko.
compression
Muchiitwa ichi, iwe uchafanirwa kushandisa hula hoop kunge dumbbell. Chaizvoizvo iwe unenge uchiita tricep edzedzero ine musiyano mudiki. Chiitwa ichi chinoitwa sezvizvi;
Nzira yekuita sei compression exercise?
- Bata hula hoop kumashure kwemusoro wako.
- Simudza gumbo rako rekurudyi uye isa pasi petsoka yako yerudyi mukati megumbo rekuruboshwe, pasi pebvi.
- Chengetedza musana wako wakatwasuka uye utarise mberi.
-Dzikisa hula hoop kumashure kwako nekukotamisa magokora ako wozodzokera kunzvimbo yekutanga.
– Ita izvi ka10 usati wachinja makumbo.
Hula Hop V-gara
Iyo V-sit iri nyore kurovedza muviri kunobatsira kukudziridza yakasimba abs. Matanho ekuita chiitwa ichi ndeaya anotevera;
Maitiro ekuita iyo Hula Hop V-kugara Workout?
– Gara pasi ubate hoop. Maoko ako anofanira kunge akaparadzana pamafudzi.
– Isa tsoka dzako kune rumwe rutivi rwedenderedzwa. Vhura makumbo ako hip-width apart.
- Renda kumashure, chengeta musana wako wakatwasuka uye Simudza makumbo ose kusvika ku60 degrees kubva pasi. Tambanudza maoko ako mberi.
- Simudza maoko ako nemakumbo uye uzvidzikise kana makumbo ave kuda kubata pasi.
– Zvakare, simudza maoko ako nemakumbo.
- Dzokorora ka15 kuti upedze seti. Ita 3 seti kuti uone kutsva kwekunzwa mudumbu mako.
Squat neHula Hop
Iyo squat ibasa rinoshanda rehudyu nezvidya, uye kuzviita ne hula hoop kunobatsira kurasikirwa nemafuta emuhudyu. Matanho anotevedzwa kuita chiitwa ichi;
Maitiro ekuita squat exercise neHula Hop?
– Isa hula hoop pamberi pako pakureba kweruoko. Ibate nemaoko maviri.
- Vhura makumbo ako upamhi hwemafudzi akaparadzana.
- Sunda chiuno chako kunze, pfugama mabvi ako uye udzikise muviri wako sekunge uchagara pachigaro.
- Panguva imwe chete, simudza hula hoop kuti ugare zvakanaka.
- Ita shuwa kuti mabvi ako haapfuuri zvigunwe zvako.
- Dzokera kunzvimbo yekutanga.
Hula Hop Russian Twist
Yakagadzirwa nehulo hop The Russian twist ibasa rakanakisa rekupisa mafuta. Chiitwa ichi chinoitwa sezvizvi;
Nzira yekuita sei Hula Hop Russian Twist kurovedza muviri?
– Gara pasi uye ubate hula hoop nemaoko maviri.
– Benda mabvi ako zvishoma wosimudza makumbo ose.
- Sendamira kumashure zvishoma uye tendeukira kurudyi rwako ne hula hoop.
- Mira seizvi kweminiti uye wokotama kuruboshwe rwako.
- Dzokorora ka25 kuti upedze seti. Ita 3 seti.
Ndeapi Mabhenefiti eHula Hop Exercises?
inopisa macalorie
Kugadzira kushomeka kwecalorie ndechimwe chezvinangwa zvekutanga paunenge uchiedza kuderedza uremu. Kushanda ne hula hoopSalsa yakafanana nedzimwe mitambo yekutamba aerobic yakadai sekuswing kutamba uye kutamba kwedumbu kana zvasvika pakupisa macalorie.
Zvinonzi mushure memaminitsi makumi matatu ekurovedza muviri, vakadzi vanogona kupisa anenge macalorie 30 uye varume 165 macalorie paavhareji.
Inoderedza mafuta emuviri
Kupisa macalorie kuburikidza nekurovedza muviri kunobatsira kuderedza mafuta emuviri. Hula hop exercises ndiyo inonyanya kushanda pakurasikirwa nemafuta kubva mudumbu uye muchiuno nzvimbo.
Chidzidzo ichi, chakaongorora chirongwa chehula hop chakaremerwa chakaitwa nevakadzi ve6 kwemavhiki matanhatu, chakawana kuti vakadzi vakarasikirwa neavhareji ye13 cm muchiuno chechiuno uye 3,4 cm munzvimbo yehudyu.
Inowedzera cardiovascular fitness
mwoyo Kuita maekisesaizi (kunonziwo aerobics) kunoshanda mwoyo nemapapu uye kunonatsa kufamba kweokisijeni mumuviri wese.
Izvi, zvakare, zvinogona kuderedza njodzi yechirwere chemoyo uye chirwere cheshuga, kuvandudza cholesterol mazinga, kuvandudza kushanda kwehuropi uye kunyange kuderedza kushushikana.
Paunochengeta mutinhimira wakadzikama nedenderedzwa, kurova kwemwoyo wako kuchawedzera, mapapu ako achashanda nesimba, uye kuyerera kweropa kunovandudza.
Inovandudza kuenzanisa
Kuva nechiyero chakanaka kunobvumira kudzora zviri nani kufamba kwemuviri. Inobatsirawo kuvandudza chimiro uye inobvumira kuita mamwe maekisesaizi ane fomu chaiyo.
Kumira pachigadziko chekutsigira, senge hula hoop, kunogona kubatsira kuchengetedza nekuvandudza mwero.
Inoshanda tsandanyama dzepasi
Kuita hula hop maekisesaiziInobatsira kuderedza mhasuru dzemuviri kushanda.
Inogona kuitwa nemhuri
Hula hop exercisesinzira yekurovedza muviri uye kupedza nguva nemhuri yako panguva imwe chete.
Inogona kuitwa chero kupi zvako
Hula hop iri nyore kurovedza muviri kunogona kuitwa chero kupi. Iwe unogona kuzviita mukunyaradza kweimba yako wega pasina kubhadhara gym. Chinhu chimwe chete chinodiwa ihula hoop.
Zvinhu zvekuteerera
Kunyangwe hula hop iri yakachengeteka mhando yekurovedza muviri, pane mamwe mapoinzi ekufunga.
Chengetedza fomu yakakodzera
Chengetedza musana wako wakatwasuka paunenge uchimonyorora denderedzwa. Dzivisa kukotama muchiuno.
Pfeka nguo dzakasimba
Pfeka zvipfeko zvinombundira muviri wako. Mbatya dzakasununguka dzinoita kuti zviome kufamba.
Ngwarira kana ukakuvara musana
Kana uine kukuvara kwemusana kana kurwadziwa kusingaperi, funga kaviri usati waedza izvi zvidzidzo.
Wakamboshandisa hula hop kuderedza uremu here? Kana usati wazviedza, tanga nekukurumidza uye utiudze zvawasangana nazvo.
Zvinyorwa Zvaunofanirwa Kuverenga
