Ukutshisa amanqatha kwindawo yesisu yinkqubo enzima kwaye ende. Umthambo ubalulekile kule nto. Ngoko ngowuphi umthambo?
Ukuzivocavoca kweHula hop iyonwabisa. Yindlela esebenzayo yokutshisa iikhalori, ukwakha amandla, ukususa amanqatha esiswini kunye nokulwa nezigulo zengqondo ezifana nokudakumba.
Into oyifunayo yihula hoop kunye nempahla ekhululekile. Nokuba uneminyaka emi-5 okanye engama-50, le mithambo iya kukugcina ukonwabisa. Kuya kunceda ithoni yomzimba wakho.
ukunciphisa umzimba nge-hula hoop Zama le mithambo ingezantsi.
Yintoni iHula Hop?
I-Hula hop ayikho indlela entsha yokulinganisa. Kukho ubungqina bokuba amaGrike namaJiphutha amandulo ayedla ngokujikeleza iihupu ezijikeleze izisu zabo ngenjongo yokuzonwabisa.
Ngumsebenzi womzimba obandakanya ukujikeleza esinqeni, isisu, iingalo kunye nemilenze. Umndilili we-hula hop ring kubantu abadala yi-115 cm ububanzi kwaye inobunzima obumalunga nekhilogram enye.
Eyona nto imangalisayo yi-kickboxing okanye umthambo we-aerobic Ikuvumela ukuba utshise iikhalori ezininzi njengoko utshisa ngokwenza oko. Ngokuxhomekeke kubunzima bakho, ixesha lokuzilolonga kunye nokuqina, unokutshisa ukuya kuthi ga kwiikhalori ezingama-420 ngeyure.
Hula Hop Ukuzivocavoca
Ngaphambi kokuba uqalise nayiphi na inkqubo yokuzivocavoca, kufuneka ufudumale. Isicelo imithambo yehula hopUkuzonwabisa kuhamba ukufudumala ngaphambi kokuba uqale ...
Ukwandiswa kwasemva
– Beka izandla zakho esinqeni sakho.
– Qeqesha amagxa akho ngasemva kwaye ugobe umzimba wakho ongaphezulu ngasemva.
–Yiva uxinezeleko kwi-abs. Hlala ngolu hlobo imizuzwana emi-3.
– Khulula kwaye ujonge phambili. Yiva ukolula kumqolo wakho.
– Phinda oku amaxesha ali-10.
Ukolula ecaleni
– Yima ngqo izandla zakho ezinqeni zakho kwaye iinyawo zakho zibe ububanzi bamagxa ngokuhlukana.
– Gobela ekhohlo kwaye utyekele ekunene.
– Phinda oku amaxesha ali-10.
Emva kokwenza le mithambo yokufudumala, ngoku imithambo yehula hopUngapasa ntoni?
Ukuma
Ukuma kukuzilolonga okuhle kakhulu kwi-abs. Ukwenza oku, landela la manyathelo:
Ungawenza njani umthambo wokuma?
-Bamba i-hula hoop ngezandla zombini kwaye ubeke imilenze yakho ibe banzi kancinci kunobubanzi bamagxa ngaphandle.
-Ukugcina umzimba wakho ongezantsi uthe tye, gobela ngasekhohlo. Yenza imizuzwana emi-5.
- Jika ekunene. Yenza imizuzwana emi-5 ngaphezulu.
Ukujika umgama
Umgama wokujingi ngumsebenzi osebenzayo womqolo nemilenze. Kufana nokuqhuba imoto, kodwa umahluko kukuba ivili lokuqhuba likhulu kancinane. Amanyathelo okwenza lo msebenzi ngala alandelayo;
Ungawenza njani umgama wokujika?
-Bamba i-hula hoop phambi kwakho kwaye uncike phambili. Ifanele ichukumise umhlaba. Gcina imilenze ibe ngububanzi bamagxa.
– Gcina umqolo wakho uthe tye, jikelisa i-hula hoop ngasekunene.
–Yenze de ufikelele kwelinye icala legumbi.
– Jika isangqa ngasekhohlo kwaye ubuyele kwindawo yokuqala.
Phatha iFlip
Umthambo wokujika ingalo usebenza kakuhle kwiingalo namagxa. Ukuziqhelanisa nalo msebenzi, yenza oku kulandelayo;
Ungawenza njani umthambo wengalo?
-Bamba i-hula hoop emoyeni kwaye uyicinezele phakathi kweentende zakho kunye neengalo zakho.
– Gcina iingqiniba zakho zigobe kancinane ukuze usebenze amagxa neengalo zakho.
ucinezelo
Kulo msebenzi, kuya kufuneka usebenzise i-hula hoop njenge-dumbbell. Ngokusisiseko uya kube usenza izandiso ze-tricep ngotshintsho oluncinci. Lo msebenzi wenziwa ngolu hlobo lulandelayo;
Ungawenza njani umthambo wokucinezela?
-Bamba i-hula hoop ngasemva kwentloko yakho.
– Phakamisa umlenze wakho wasekunene kwaye ubeke unyawo lwakho lwasekunene ngaphakathi komlenze wasekhohlo, ngaphantsi kwedolo.
– Gcina umva wakho ngqo kwaye ujonge phambili.
- Nciphisa i-hula hoop emva kwakho ngokugoba iingqiniba zakho uze ubuyele kwindawo yokuqala.
– Yenza oku amaxesha ali-10 ngaphambi kokuba utshintshe imilenze.
Hula Hop V-hlala
I-V-sit ngumsebenzi olula onceda ukuphuhlisa i-abs eyomeleleyo. Amanyathelo okwenza lo msebenzi ngala alandelayo;
Uyenza njani iHula Hop V-sit workout?
– Hlala phantsi ubambe ihupula. Iingalo zakho kufuneka zibe ububanzi begxalaba ngokuhlukana.
– Beka iinyawo zakho kwelinye icala lesangqa. Vula imilenze yakho ububanzi be-hip-widdi ngaphandle.
– Ncama ngasemva, gcina umqolo wakho uthe tye kwaye Phakamisa imilenze yomibini ukuya kuma-degrees angama-60 ukusuka phantsi. Yolula izandla zakho phambili.
– Phakamisa izandla zakho kunye nemilenze kwaye unciphise xa imilenze sele izakuchukumisa umgangatho.
– Kwakhona, phakamisa izandla zakho nemilenze.
- Phinda amaxesha ali-15 ukugqiba iseti. Yenza iiseti ezi-3 ukuze uqaphele ukuvutha kwesisu sakho.
Squat kunye neHula Hop
I-squat ngumsebenzi osebenzayo we-hips kunye namathanga, kwaye ukuyenza nge-hula hoop kunceda ukulahlekelwa ngamafutha e-hip eyongezelelweyo. Amanyathelo amakalandelwe ukwenza lo msebenzi;
Ungawenza njani umthambo we-squat nge-Hula Hop?
– Beka ihula hoop phambi kwakho ngobude bengalo. Yibambe ngezandla zozibini.
– Yahlula-hlula imilenze yakho ibe ububanzi bamagxa.
– Tyhiliza isinqe sakho ngaphandle, ugobe amadolo uze wehlise umzimba wakho ngokungathi uza kuhlala esitulweni.
Kwangaxeshanye, phakamisa ihula hoop ukuze uhlale kakuhle.
- Qinisekisa ukuba amadolo akho awadluli ngaphaya kweenzwane zakho.
– Buyela kwindawo yokuqala.
Hula Hop Russian Twist
Yenziwe nge-hulo hop I-Russian twist ngumsebenzi ogqwesileyo wokutshisa amanqatha. Lo msebenzi wenziwa ngolu hlobo lulandelayo;
Uwenza njani umthambo weHula Hop Russian Twist?
– Hlala phantsi ubambe ihula hoop ngezandla zombini.
– Goba amadolo akho kancinci kwaye uphakamise imilenze yomibini.
- Ncama ngasemva kancinci kwaye ujike ngasekunene kwakho nge-hula hoop.
– Yima ngolu hlobo umzuzu uze ugobe kwicala lakho lasekhohlo.
- Phinda amaxesha angama-25 ukugqiba iseti. Yenza iiseti ezi-3.
Ziziphi iiNzuzo zoMthambo weHula Hop?
utshisa iikhalori
Ukudala i-calorie deficit yenye yeenjongo eziphambili xa uzama ukunciphisa umzimba. Ukusebenza ngehula hoopI-Salsa iyafana neminye imisebenzi ye-aerobic yomdaniso enjengojungjung kunye nokudanisa ngesisu xa kufikwa ekutshisweni kweekhalori.
Kuthiwa emva kwemizuzu engama-30 yokuzivocavoca, abasetyhini banokutshisa malunga neekhalori ze-165 kunye namadoda ama-200 eekhalori ngokuqhelekileyo.
Yehlisa amafutha omzimba
Ukutshisa iikhalori ngokuzilolonga kunceda ukunciphisa amafutha omzimba. Ukuzivocavoca kwe-Hula hop yeyona nto isebenzayo ekulahlekeni kwamafutha ukusuka kwisisu kunye nendawo esinqeni.
Uphononongo, oluvavanye inkqubo ye-hula hop enesisindo eqhutywe ngabasetyhini be-6 kwiiveki ze-13, bafumanisa ukuba abafazi balahlekelwa umyinge we-3,4 cm kwi-circumference circumference kunye ne-1,4 cm kwindawo ye-hip.
Yandisa ukomelela kwentliziyo
sentliziyo Umthambo (okwaziwa ngokuba yi-aerobics) usebenza intliziyo kunye nemiphunga kwaye uphucula ukuhamba kweoksijini kuwo wonke umzimba.
Oku, kunokunciphisa umngcipheko wesifo senhliziyo kunye nesifo sikashukela, ukuphucula amanqanaba e-cholesterol, ukuphucula ukusebenza kwengqondo kunye nokunciphisa uxinzelelo.
Xa ugcina isingqisho esizinzileyo kunye nesangqa, ukubetha kwentliziyo yakho kuya kwanda, imiphunga yakho iya kusebenza nzima, kwaye ukuhamba kwegazi kuya kuphucula.
Ukuphucula ibhalansi
Ukuba nokulinganisela okulungileyo kuvumela ulawulo olungcono lweentshukumo zomzimba. Ikwanceda ekuphuculeni i-posture kwaye ivumela ukwenza eminye imithambo ngefomu echanekileyo.
Ukuma kwisiseko senkxaso, njenge-hula hoop, kunokunceda ukugcina nokuphucula ibhalansi.
Isebenza kwizihlunu zomzimba ezisezantsi
Ukwenza umthambo we-hula hopInceda izihlunu zomzimba ezisezantsi zisebenze.
Inokwenziwa kunye nosapho
Ukuzivocavoca kweHula hopyindlela yokwenza umthambo kunye nokuchitha ixesha nosapho lwakho ngaxeshanye.
Inokwenziwa naphi na
I-Hula hop ngumsebenzi olula onokwenziwa naphi na. Unokwenza oko ukhululekile kwikhaya lakho ngaphandle kokuhlawula indawo yokuzivocavoca. Into efunekayo kuphela yi-hula hoop.
Izinto zokuhoya
Nangona i-hula hop luhlobo olukhuselekileyo lokuzilolonga, kukho amanqaku athile okuqwalasela.
Gcina ifom efanelekileyo
Gcina umqolo wakho uthe tye njengoko ujija isangqa. Kuphephe ukugoba esinqeni.
Nxiba impahla eqinileyo
Nxiba iimpahla eziwola umzimba wakho. Iimpahla ezixegayo zenza kube nzima ukuhamba.
Qaphela kwimeko yokulimala komqolo
Ukuba unomqolo okanye intlungu engapheliyo, cinga kabini phambi kokuba uzame le mithambo.
Ngaba ukhe wasebenzisa i-hula hop ukuze unciphise umzimba? Ukuba awuzange uzame, qalisa ngokukhawuleza kwaye wabelane ngamava akho nathi.
Amanqaku ekufanele uwafunde
