1 - Yambani ndi mbali Yoyang'ana kumbali
Hula hoops si ana okha! Kuwombera thupi-njira yolimbitsa thupi yolimbitsa thupi-ndiyo njira yosangalatsa komanso yochepetsera njira yotentha mafuta ndi kuwonjezera ntchito zokhudzana ndi thanzi. Malingana ndi kafukufuku wopangidwa ku yunivesite ya Wisconsin yomwe idalimbikitsidwa ndi American Council on Exercise, hula hooping ndi hula hoop yolemetsa imayaka pafupifupi makilogalamu asanu ndi awiri kapena mphindi 420 pa ora. Kuwonjezera pamenepo, hula hooping imaphatikizapo kugwirizanitsa ndikukula mphamvu zakuya. Onjezerani kuti muzitha kuchita nawo nthawi zonse kuti musakanikizidwe, kapena mungotenga kachidindo ndikutsutsana ndi ana anu. Adzakondwera ndi zomwe akumana nazo, ndipo mudzakhala okondwa powonjezerapo ntchito yowonjezereka ku tsiku lanu.
Kumanzerepa kumbali
Zochita zolimbitsa thupi ndi mbali ndi anthu amodzi omwe amawadziŵa bwino. Gwirani chingwe cha hula kumbuyo kwanu ndipo chitenge icho chikuthamanga pochizunguliza m'chiuno mwanu. Pewani phokoso ndikuyamba kusinthana m'chiuno mwako kuti musamangidwe ndi kusunthira. Gwiritsani ntchito mapiritsi okwana 200 pa makumi asanu ndi awiri, osinthana pakati pa nsalu ya kumanzere ndi kumanzere.
2 - Kuthamangira kutsogolo kumbuyo
Kudumphira kumbuyo kumbuyo kumakhala kofanana kwambiri ndi kumangoyang'ana kumbali, koma mmalo mwa kusuntha m'chiuno mwako, mumagwedeza miyendo yanu kuti phazi limodzi likuyang'anizana, ndipo mumachoka m'chiuno mwanu kuchokera kutsogolo kutsogolo kuti usungunuke ndi kutsegulira. Gwiritsani ntchito maginito okwana 200, opangira 50, osinthasintha pakati pa mwendo umene ukugwedezeka.
3 - Hula Hops
Simusowa kugwiritsa ntchito hula hoop kuti muzitsulola. Mungagwiritse ntchito ngati chida cha mtima ndi mphamvu pogwiritsa ntchito pansi ndikugwedeza ndi kutuluka mumapangidwe omwe mwakonzeratu. Mwachitsanzo, mukhoza kungoyenda mbali, kutsogolo pakati, kuthamanga kuchoka kumanja kudzanja lamanja, kubwerera kumbuyo, kenako kutuluka kuchokera kumanzere kupita kumanzere. Kapena, mungathe kuchita mapepala obwerera kumbuyo, kapena kupanga mapangidwe a mtanda, kumene mumayambira kumbuyo, kumangoyenda kumbali, kupita kumanja, kubwerera kumbuyo, kumanzere kumanzere, kubwerera kumbuyo, ndiye pitani kutsogolo. Ndi bwino kupanga mabala a hula kwa nthawi-sankhani mapangidwe omwe mukufuna kuchita, ndiye mutha kuzichita masekondi 30 mpaka 90.
4 - Slide Pansi pa Sumo Zambiri
Madzi a Hula angagwiritsidwe ntchito ngati zida zothandizira kumanga mphamvu . Zomwe zimagwiritsidwa ntchito pansi pa sumo zimapangitsa kuti thupi likhale lochepa, kugwirizanitsa, ndi chipsinjo.
Gwiritsani dzanja lanu lamanzere pakhomo la hula kuti likhale lothandizana ndi nthaka. Yambani mwendo wanu wakumanzere mpaka momwe mungathere, kotero kuti pansi pa chingwechi muli pafupi ndi mzere wanu. Lembani zala zanu zakunja kunja ndikukhalitsa kulemera kwanu. Pewani mchiuno kumbuyo ndi kugwetsa pansi, kuika kulemera kwanu pazitsulo pamene mukusintha thupi lanu kumanzere, mukulidutsa pansi. Gwirani nokha ku squat theka kumbali inayo, kenaka msuzirani pansi ndi kudutsa mumphindi, muthamangire mpaka theka lakayi kumbali yoyamba. Onetsetsani kuti mawondo anu akuyenda molumikizana ndi zala zanu zonse. Pangani magulu awiri a squats 15 mbali iliyonse.
5 - Njira yowonjezera ya Lunge
Mng'oma wosungunuka amatsindikiza ndi hula hoop ndi njira yabwino yowonjezera thanzi la mtima ndi mphamvu ya thupi. Gulu lolimbikitsanso likhoza kupititsa patsogolo mphamvu, koma zimadalira mbali ya kulemera kwa hula.
Imani ndi mapazi anu paphewa palimodzi, zala zanu zazing'ambika kunja, mawondo anu akuwerama pang'ono. Gwirani chingwe cha hula mmanja onse pa msinkhu wa mapewa kotero kuti icho chikuzungulira thupi lanu ndi kufanana ndi nthaka. Pewani thupi lanu kumanzere, gwirani mawondo onse ndi kuyamba kutsika pansi bondo lanu kumbuyo pamene mukukakamiza hula kumutu pamutu. Pamene mawondo anu akupanga mawonekedwe 90 digiri, sankhira kumbuyo kuti muime pamene mutembenuzira thupi lanu kubwerera ndikubweretsa hula hoop kumbuyo mpaka pamalo oyambira. Kenaka, potozani thupi lanu kumanja, ndikupangitsanso kumbali. Pitirizani mndandanda wamakono wa kumanzere-kumanja-kumanja mpaka mutapanga lunge 15 kumakani kumbali iliyonse. Chitani zonse zokha zitatu.
6 - Kupindika thupi
Limbikitsani mphamvu zazikulu ndi hula hoop mtanda-thupi kupotoza.
Imani ndi miyendo yanu paphewa palimodzi, mawondo anu akuwerama pang'ono, mutagwira hula hoop mmanja onse awiri kutsogolo kwa thupi lanu kuti ilo likhale lopitirira pansi, mikono yanu yowonjezereka. Kuika manja anu molunjika, kusinthasintha miyendo yanu kumanzere, pofuna kumangirira bondo lanu lakumanzere ndi dzanja lanu lamanja pamene hula hoop imapangika kumbuyo kwa thupi lanu. Mukhoza kugwada ndi kuyendetsa mapazi anu ngati mukufunikira, koma musunge molunjika momwe mungathere.
Kuchokera pambaliyi, yesani kumbali yanu ndi kudula chikhomocho ndi kudutsa m thupi lanu, kuika manja anu molunjika, mpaka mzere wa hula utambasulidwe pamwamba pa mutu wanu kumanja kwa thupi lanu. Mukhoza kusinthasintha phazi lanu lakumanzere ndi chiuno chanu kuti muyang'ane kumanja. Bweretsani kayendetsedwe kake ndi kudula hula hoop kumbuyo ndi kumbuyo kwa thupi lanu. Pangani mobwerezabwereza 15 kumbali iliyonse, kwa chiwerengero cha maselo atatu pambali.
Chitsime:
> Holthusen J, Porcari J, Foster C, ndi al. Kafukufuku wothandizidwa ndi ACE: Ntchito yopita ku Hooping kapena Child Play? Chiwongoladzanja Inasindikizidwa mu January 2011. Inapezeka pa July 24, 2016.