Hula hoop ntabwo yorohereza imyitozo gusa, ahubwo inakoresha imbaraga zo mu kibuno no munda, irashobora kugera ku ngaruka zo kugabanya ibiro cyane, kandi ikundwa cyane ninshuti nyinshi zabakobwa.Ibikurikira bizibanda ku kuzamura hula hoop yo kugabanya ibiro.
Uruhare rwa hula hoop yo kugabanya ibiro
1. Koresha neza imitsi yimbitse, byoroshye guhinga physique byoroshye kugabanya ibiro
Iyo umubiri uzungurutse hula hoop, imitsi minini ya psoas ikoreshwa nkingingo yingufu, itera imitsi yinyuma n imitsi yinda kugirango ikore imbaraga hamwe, ikangura rwose imitsi yimbitse ikikije.Niba ari hula hoop yagenewe kugabanya ibiro, ibiro nabyo biziyongera.Itandukaniro ni uko mugihe kizunguruka ku muvuduko mwinshi, umutwaro ku mubiri nawo woroshye, ibyo bigatuma umubiri uhindura umubiri kandi bigatuma umubiri uhinduka buhoro buhoro.
2. Ingaruka zidasanzwe za massage
Hula hoop izenguruka mu rukenyerero no mu nda, igira ingaruka ya massage ku kibuno no mu nda, ishobora gutera perisitique y'amara, bityo igakemura ikibazo cyo kuribwa mu nda.
3. Hindura imiterere yigitereko
Nyuma yuko bamwe mu bagore babyaye, ubuzima bwabo bwarahindutse, cyane cyane igitereko kirekuye, ibinure byo munda birundanya, kandi bisa nkibibyimba kandi byangirika.Muri iki gihe, gukoresha hula hoop kugirango ugabanye ibiro no kunyeganyeza ikibuno imbere n'inyuma birashobora gukoresha imitsi yo mu kibuno ifasha igitereko kandi igahindura buhoro buhoro igitereko cyahinduwe.Niba ukomeje imyitozo mugihe runaka, igitereko ninyuma bizakomera.
4. Gutwika amavuta vuba
Iyo uzengurutse hula hoop, hamwe no guhumeka neza, urashobora gukoresha karori 100 muminota 10.Niba uyiziritseho muminota irenga 20, ingaruka zo gutwika amavuta nibyiza.
Imyitozo hamwe na hula iracyasaba ubuhanga runaka.Abakobwa bamwe batekereza ko uburemere bwa hula hoop, niko ingaruka nziza yo kugabanya ibiro, ariko mubyukuri ntabwo aribyo.Hula hoop iraremereye kandi isaba imbaraga nyinshi zo gukora mugihe kizunguruka.Haguruka, munsi y'imyitozo ngororamubiri igihe kirekire, uburemere buremereye bugira ingaruka kumbere yimbere yinda ninyuma, bishobora kwangiza umubiri.
Inzira nziza yo guhindura hula hoop
Uburyo bwa 1: Imyitozo inshuro eshatu mu cyumweru, buri myitozo irenze iminota 30
Guhindura hula hoop ntabwo ari binini uhereye ku mubare w'imyitozo ngororamubiri, bityo bisaba igihe runaka kugirango ugere ku ngaruka zo kugabanuka.Muri rusange, bifata byibuze igice cyisaha.Mu minota icumi, birashobora gufatwa gusa nkubushyuhe, 30 gusa kuri rotation Niba ushimangiye inshuro eshatu mucyumweru muminota irenga, urashobora kugera kuntego yo gutwika amavuta no gutwika karori.
Uburyo bwa 2: Hitamo hula hoop ifite uburemere buringaniye
Nkuko byavuzwe haruguru, igitekerezo kivuga ko uburemere bwa hula ari bwiza bwo kugabanya ibiro ni bibi.Kubakobwa bafite physique nkeya na petite muremure, mugihe ukoresheje hula iremereye cyane, bizatwara byinshi guhindukira mugitangira.Imbaraga ze zihinduka ubwoko bwimyitozo ikomeye.Niba ukora imyitozo mugihe gito, iyi myitozo ngufi yigihe gito ihinduka imyitozo ya anaerobic.Usibye gutuma wumva ubabaye umubiri wawe wose, nta ngaruka zo kugabanya ibiro.Irashobora kandi gukomeretsa urugingo rwimbere kubera ingaruka za hula hoop.Kubwibyo, birakenewe guhitamo hula hoop ifite uburemere bukwiye.
Uburyo bwa 3: Hitamo uburyo bwo kugabanya ibiro hula ukurikije uko ibintu bimeze
Nubwo hula hoop ifasha kugabanya ibiro, ntabwo ibereye boseabantu.Kuzenguruka hula hoop ahanini biterwa nimbaraga zurukenyerero, kandi bifata igihe kirekire.Niba ufite imitsi yo mumitsi cyangwa kwangirika kwumugongo, cyangwa abasaza barwaye osteoporose, ntabwo byemewe gukora uyu mwitozo, kugirango wirinde kwangirika bitari ngombwa.Muri icyo gihe, nubwo imbaraga zimyitozo ngororamubiri yo guhindura hula hop idakomeye, kora imyitozo myinshi yo kwitegura bishoboka mbere yo guhinduka, wimure ingingo n'imitsi y'ijosi, ikibuno, n'amaguru kugirango wirinde guhura nibibazo bya qi mugihe cy'imyitozo.
Ntibikwiriye imbaga
Imyitozo ngororamubiri kandi uhuze n'imbaga: imyitozo yo kuzunguruka mu kibuno ni ubukana bw'imyitozo ngororamubiri.Abangavu, abafite imbaraga zo mu kibuno no mu nda zo mu nda, abantu bageze mu za bukuru bafite umubiri wabyibushye, abasore n'inkumi bafite ibinure byinshi byo mu rukenyerero, n'abafite igice kinini cy'umuzenguruko wo mu rukenyerero bapimwa n'ubushobozi bw'umubiri.Abana n'abasaza bagomba kwitonda.Irabujijwe ku barwayi barwaye hyperostose yo mu nda na disiki ya herniation.Ntibikwiye ku barwayi bafite hypertension n'indwara z'umutima.
Kuberako kunyeganyeza hula cyane cyane bishingiye ku kibuno, ikora neza psoas, imitsi yo munda, n'imitsi ya psoas, kandi gutsimbarara ku myitozo ngororamubiri bishobora kugera ku ngaruka zo gukenyera.Ariko, twakwibutsa ko abantu bafite imitsi yo mumitsi, ibikomere byumugongo, abarwayi ba osteoporose nabasaza ntibakwiriye uyu mwitozo.Byongeye kandi, mbere yo kunyeganyeza hula, ugomba gukora imyitozo yo kurambura kugirango urambure ligaments kugirango wirinde kumeneka.Imyitozo ngororangingo ntabwo ari ikibazo cyumunsi umwe cyangwa ibiri, kandi umubyibuho ukabije ntuterwa numunsi umwe cyangwa ibiri.Nubwo imyitozo iyo ari yo yose urimo ukora, ibuka gusobanukirwa ihame rimwe: rirerire kandi rihoraho, guhumeka gato ariko ntukabije.Nizera ko vuba aha uzaba umwe mubagize umuryango woroshye.
Hula Hoop Aerobics
Inyuma ya rudder yuburyo-intego nyamukuru: ukuboko hejuru kwukuboko, impande zombi zumukondo ninyuma
1. Hagarara ukoresheje ibirenge byawe bitugu-ubugari hamwe n'amaboko yawe saa tatu na 9 inyuma yawe.Fata hula hoop hanyuma uyigumane cm 30 kure yumubiri wawe.Uhumeka kandi ufate igituza hejuru hanyuma ugerageze gukubita urutugu.
2. Hindura hula hoop isaha yisaha kugeza ikiganza cyibumoso kiri hejuru yumutwe naho ikiganza cyiburyo kiri inyuma yibibuno.Fata amasegonda 10, uhumeke gahoro gahoro, kandi wumve imitsi irambuye.
3. Garuka kumwanya wambere hanyuma uhindure hula hoop isaha yisaha kugeza ikiganza cyiburyo gishyizwe hejuru yumutwe naho ikiganza cyibumoso gishyirwa inyuma yibibuno.Fata amasegonda 10, uhumeke gahoro gahoro, hanyuma usubire muburyo bwambere.
Hindura imbere-intego nyamukuru: inyuma, amaboko n'ibitugu
1. Hagarara ukoresheje ibirenge-ubugari butandukanye, fata hula hoop n'amaboko yombi saa kumi na saa mbiri, hanyuma ubishyire imbere y'ibirenge byawe.Icara hamwe n'amavi yunamye kandi ikibuno hasi, hanyuma uhagarare nka metero 1 hejuru yubutaka.Koresha hula hoop kugirango ushyigikire umubiri wawe, nkuko bigaragara ku gishushanyo, ugorora amaboko imbere, kandi wumve ibitugu birambuye.
2. Komeza kurambura umubiri wawe imbere kugeza inda yawe yegereye ibibero byawe, hanyuma urambure amaboko imbere uko ushoboye, wumve ko umugongo numugongo bigenda byiyongera buhoro buhoro.Muri icyo gihe, humeka, humura ijosi, kandi ugumane umutwe hasi.Nyuma yo gufata amasegonda 10, gahoro gahoro.
Hagarara uhagaze kandi uhindure intego-nyamukuru: inda, ibitugu n'umugongo
1. Reka reka hula izunguruka mu rukenyerero, ibumoso cyangwa iburyo.
2. Hindukira gahoro gahoro kugirango ubone injyana.
3. Ibikurikira shyira amaboko yawe mumutwe (iki gikorwa gishobora gutuma umubiri wawe uhagarara).
4. Hagarara nyuma yo kuzunguruka muminota 3, hanyuma uzenguruke muburyo butandukanye muminota 3.
Igihe cyo kohereza: Gicurasi-17-2021