Ingabe i-Hula Hop Twist Ikusiza Ukwehlisa Isisindo? I-Hula Hop Exercises

Okuqukethwe kwe-athikili

Iyini i-Hula Hop?
I-Hula Hop Exercises
Yiziphi Izinzuzo Zokuzivocavoca kwe-Hula Hop?

Ukushisa amafutha endaweni yesisu kuyinqubo enzima futhi ende. Ukuzivocavoca kubalulekile kulokhu. Ngakho yimuphi umsebenzi?

Ukuzivocavoca kwe-Hula hop kumnandi. Kuyindlela ephumelelayo yokushisa ama-calories, ukwakha amandla, ukuqeda amafutha esiswini futhi ulwe nezifo zengqondo ezifana nokucindezeleka.

Okudingayo i-hula hoop nezingubo ezinethezekile. Noma ngabe uneminyaka emi-5 noma engama-50, lezi zivivinyo zizokugcina ujabulile. Kuzosiza futhi iphimbo umzimba wakho.

ulahlekelwe isisindo nge-hula hoop Zama izivivinyo ezingezansi.

Iyini i-Hula Hop?

I-Hula hop akuyona indlela entsha yokulinganisela. Kunobufakazi bokuthi amaGreki nabaseGibhithe basendulo babevame ukuzungeza ama-hoops eziswini zabo ukuze bazijabulise.

Kungumsebenzi womzimba ohlanganisa ukuzungeza okhalweni, isisu, izingalo nemilenze. Iringi ye-hula hop evamile yabantu abadala ingamasentimitha angu-115 ububanzi futhi inesisindo sekhilogremu elilodwa.

Ingxenye emangalisa kakhulu i-kickboxing noma ukuzivocavoca kwe-aerobic Ikuvumela ukuthi ushise amakholori amaningi njengoba uwashisa ngokwenza. Ngokuya ngesisindo sakho, ubude besikhathi sokuzivocavoca namandla, ungashisa amakhalori angama-420 ngehora.

I-Hula Hop Exercises

Ngaphambi kokuqala noma yimuphi umkhuba wokuzivocavoca, udinga ukufudumala. Isicelo Ukuzivocavoca kwe-hula hopubumnandi buhamba bokuzifudumeza ngaphambi kokuthi uqale...

Isandiso Emuva

– Beka izandla zakho okhalweni lwakho.

– Jikela amahlombe akho emuva bese ugobisa umzimba wakho ongaphezulu emuva.

- Izwa ukungezwani ku-abs. Hlala kanje imizuzwana emi-3.

- Khipha futhi uncike phambili. Izwa ukwelula emhlane wakho.

– Phinda lokhu izikhathi ezingu-10.

I-Side Stretch

– Yima uqonde izandla zakho ezinqulwini nezinyawo zakho zibe ububanzi bamahlombe ngokuhlukana.

– Gobela kwesokunxele bese utshekela kwesokudla.

– Phinda lokhu izikhathi ezingu-10.

Ngemva kokwenza lezi zivivinyo zokufudumala, manje Ukuzivocavoca kwe-hula hopYini ongayiphasa?

Imile

Ukuma kuwukuzivocavoca okuhle kakhulu kwe-abs. Ukuze wenze lokhu, landela lezi zinyathelo:

Yini Elungele Ukuphuka Kwezinwele? Iziphakamiso Zesixazululo Sasekhaya

Ungawenza kanjani umsebenzi wokuma?

– Bamba i-hula hoop ngezandla zombili bese ubeka imilenze yakho iba banzi kancane kunobubanzi behlombe ngokuhlukana.

- Ukugcina umzimba wakho ophansi uqondile, ugobe kwesokunxele sakho. Kwenze imizuzwana emi-5.

- Jikela ngakwesokudla. Yenza imizuzwana emi-5 ngaphezulu.

Ukuguqula Ibanga

Ibanga lokushwiba liwukuzivocavoca okuphumelelayo komhlane nemilenze. Kufana nokushayela imoto, kodwa umehluko wukuthi isiteringi sithe ukudlula. Izinyathelo zokwenza lo msebenzi zimi kanje;

Ungawenza kanjani umsebenzi webanga lokujika?

- Bamba i-hula hoop phambi kwakho bese uncike phambili. Kufanele ithinte phansi. Gcina imilenze ihlukene ngobubanzi behlombe.

- Gcina umhlane wakho uqondile, zungeza i-hula hoop kwesokudla.

– Kwenze uze ufike kolunye uhlangothi lwegumbi.

– Jikela indilinga kwesokunxele bese ubuyela endaweni yokuqala.

Bamba Flip

Ukuzivocavoca kwengalo kusebenza kahle ezingalweni nasemahlombe. Ukuze uzilolonge lo msebenzi, yenza lokhu okulandelayo;

Ungawenza kanjani umsebenzi we-arm flip?

– Bamba i-hula hoop emoyeni bese uyikhama phakathi kwezandla nezingalo zakho.

– Gcina izindololwane zakho zigobe kancane ukuze usebenze amahlombe nezingalo zakho.

kokucindezelwa

Kulo msebenzi, uzodinga ukusebenzisa i-hula hoop njenge-dumbbell. Ngokuyisisekelo uzobe wenza izandiso ze-tricep ngokuhluka okuncane. Lo msebenzi wenziwa kanje;

Indlela yokwenza i-compress exercise?

- Bamba i-hula hoop ngemuva kwekhanda lakho.

– Phakamisa umlenze wakho wesokudla bese ubeka phansi unyawo lwakho lwesokudla ngaphakathi komlenze wesokunxele, ngaphansi nje kwedolo.

– Gcina umhlane wakho uqondile futhi ubheke phambili.

- Yehlisa i-hula hoop ngemuva kwakho ngokugoba izindololwane zakho bese ubuyela endaweni yokuqala.

Yenza lokhu izikhathi eziyishumi ngaphambi kokushintsha imilenze.

I-Hula Hop V-sit

I-V-sit iyisivivinyo esilula esiza ukuthuthukisa i-abs eqinile. Izinyathelo zokwenza lo msebenzi zimi kanje;

Ungawenza kanjani ama-Hula Hop V-sit Workout?

– Hlala phansi ubambe ihupho. Izingalo zakho kufanele zibe ububanzi behlombe ngokuhlukana.

– Beka izinyawo zakho ngakolunye uhlangothi lwendilinga. Vula imilenze yakho ngokuhlukana kwe-hip-width.

– Ncika emuva, gcina umhlane wakho uqondile futhi Phakamisa yomibili imilenze ibe ngamadigri angama-60 ukusuka phansi. Yelula izandla zakho phambili.

Yini I-Cream Cheese, Yenziwa Kanjani, Mangaki Amakhalori, Ingabe Inempilo?

– Phakamisa izandla zakho nemilenze bese wehlise lapho imilenze isizothinta phansi.

– Futhi, phakamisa izandla zakho nemilenze.

- Phinda izikhathi ezingu-15 ukuze uqedele isethi. Yenza amasethi ama-3 ukuze uqaphele ukuzwa okuvuthayo esiswini sakho.

Squat nge-Hula Hop

I-squat iwukuzivocavoca okuphumelelayo kwezinqulu namathanga, futhi ukukwenza nge-hula hoop kusiza ukulahlekelwa amafutha e-hip engeziwe. Izinyathelo okumele zilandelwe ukwenza lo msebenzi;

Ungawenza kanjani umzimba we-squat nge-Hula Hop?

– Beka i-hula hoop phambi kwakho ngobude bengalo. Ayibambe ngezandla zombili.

– Vula imilenze yakho ngobubanzi behlombe ngokuhlukana.

– Phusha amahips akho ngaphandle, guqa amadolo akho wehlise umzimba wakho kube sengathi uzohlala esihlalweni.

- Ngesikhathi esifanayo, phakamisa i-hula hoop ukuze ukwazi ukuhlala kahle.

- Qinisekisa ukuthi amadolo akho aweqeli ngale kwezinzwane zakho.

– Buyela endaweni yokuqala.

Hula Hop Russian Twist

Kwenziwe nge-hulo hop I-Russian twist iyinhlangano yokuzivocavoca enhle kakhulu yokushisa amafutha. Lo msebenzi wenziwa kanje;

Ungawenza kanjani umsebenzi we-Hula Hop Russian Twist?

– Hlala phansi ubambe ihulahuu ngezandla zombili.

– Goba amadolo kancane uphakamise imilenze yomibili.

– Ncika emuva kancane bese ujikela kwesokudla sakho nge-hula hoop.

– Yima kanje umzuzu bese ugobela ohlangothini lwakho lwesobunxele.

- Phinda izikhathi ezingu-25 ukuze uqedele isethi. Yenza amasethi ama-3.

Yiziphi Izinzuzo Zokuzivocavoca kwe-Hula Hop?

ishisa ama-calories

Ukudala ukushoda kwekhalori kungenye yezinhloso eziyinhloko lapho uzama ukwehlisa isisindo. Ukusebenza nge-hula hoopI-Salsa ifana neminye imisebenzi ye-aerobic yokudansa njengokudansa kwe-swing nokudansa kwesisu uma kukhulunywa ngokushiswa kwamakhalori.

Kuthiwa ngemva kwemizuzu engu-30 yokuzivocavoca, abesifazane bangashisa ama-kilojoule angaba ngu-165 kanti amadoda ama-kilojoule angu-200 ngokwesilinganiso.

Yehlisa amafutha omzimba

Ukushisa ama-calorie ngokuzivocavoca kusiza ukunciphisa amafutha omzimba. Ukuzivocavoca kwe-Hula hop kusebenza kakhulu ekulahlekelweni kwamafutha asuka esiswini nasokhalweni.

Lolu cwaningo, olwahlola uhlelo lwe-hula hop olunesisindo olwenziwa abesifazane abangu-6 emasontweni angu-13, lwathola ukuthi abesifazane balahlekelwe isilinganiso esingu-3,4 cm okhalweni no-1,4 cm endaweni ye-hip.

Iyini iGlutamine, Itholakala Kuyini? Izinzuzo Nezingozi

Khulisa ukuqina kwenhliziyo nemithambo yegazi

senhliziyo Ukuzivocavoca (okubuye kwaziwe ngokuthi ama-aerobics) kusebenza inhliziyo namaphaphu futhi kuthuthukisa ukuhamba komoyampilo kuwo wonke umzimba.

Lokhu-ke kunganciphisa ingozi yesifo senhliziyo nesifo sikashukela, kuthuthukise amazinga e-cholesterol, kuthuthukise ukusebenza kobuchopho futhi kunciphise ngisho nokucindezeleka.

Uma ugcina isigqi esiqinile nesiyingi, ukushaya kwenhliziyo yakho kuzokwanda, amaphaphu akho azosebenza kanzima, nokugeleza kwegazi kuzoba ngcono.

Ithuthukisa ibhalansi

Ukuba nokulinganisela okuhle kuvumela ukulawula okungcono ukunyakaza komzimba. Kuyasiza futhi ukuthuthukisa ukuma futhi kuvumela ukwenza ezinye izivivinyo ngefomu elilungile.

Ukuma kusisekelo sokusekela, njenge-hula hoop, kungasiza ukugcina nokuthuthukisa ibhalansi.

Isebenza imisipha yomzimba ephansi

Ukwenza izivivinyo ze-hula hopIsiza imisipha yomzimba ephansi ukusebenza.

Kungenziwa nomndeni

Ukuzivocavoca kwe-Hula hopkuyindlela yokuzivocavoca nokusebenzisa isikhathi nomndeni wakho ngesikhathi esifanayo.

Kungenziwa noma kuphi

I-Hula hop iwukuzivocavoca okulula okungenziwa noma kuphi. Ungakwenza ngokunethezeka kwekhaya lakho ngaphandle kokukhokhela indawo yokuzivocavoca. Okuwukuphela kwento edingekayo i-hula hoop.