Akuluakulu amatha kutenga zovuta kapena ana awiri pazochitika zogwira ntchito. Ingoyang'anani ana aang'ono akusewera paki ndipo mudzawawona akuthamanga, akudumphira, akudumpha, akusambira, ndi kuvina, kukumbatirana ndi kusangalala ndi zochitika za anthu.
Akuluakulu samangosuntha mofanana. Akuluakulu amalonda akuyenda, akudumphira, ndikudumphira kuyenda "zaka zoyenera" kuyenda ndi kukhala, ndipo pakapita nthawi amatha kuchita masewera olimbitsa thupi komanso opindulitsa. Popanda chifukwa chomveka chochita nawo mbali monga kulembera mpikisano, kapena kuti mutenge nawo gulu labwino labwino-simudzawona wamkulu akulandira malangizo a nyimbo ya 1992 ya "House of Pain", "Jump Around," kuti "Dumphirani, dumphirani mmwamba , ndikutsika! " Ndizo manyazi. Kudumpha kumakhala kosangalatsa ndipo ndizochita masewera olimbitsa thupi - zifukwa ziwiri zokha zomwe zingagwiritsidwe ntchito kugula mini-trampoline kuyambitsa pulojekiti yopititsa patsogolo ntchito.
1 - Kuphwanyidwa Ndikumveka kosavuta komanso kosavuta Kwambiri Kwathu
Ngati mulibe malo ambiri kapena ndalama zoti mudzipatulire ku malo opanga masewera olimbitsa thupi, zingakhale zovuta kudziwa momwe mungagwiritsire ntchito chojambula pamtima, makamaka ngati nyengo ikulepheretsani kugwira ntchito. Makina opangira mapepala ndi makina ena a cardio ndi okwera mtengo, ndipo si onse omwe amakonda kuchita masewera olimbitsa thupi kapena masewera othamanga pa intaneti.
Pachifukwa ichi, kuchita masewera olimbitsa thupi ndizosavuta. Mini-trampolines imakhala mu mtengo kuchokera pa $ 100 mpaka pafupifupi $ 1,000-mochepera kuposa makina ambiri a cardio-ndipo nthawi zambiri amabwera ndi kupukuta miyendo kapena mafelemu omwe amawapangitsa kukhala osavuta kusunga. Kuphatikizanso apo, zochitikazo ndizosavuta kuchita nokha popanda kuwonera kapena kutsatira ndondomeko yochita masewera olimbitsa thupi. Izi zikutanthauza kuti mukhoza kutulutsa mini-trampoline yanu, kutsegula masewero omwe mumawakonda kapena podcast, ndipo yambani kudumpha.
Zokhumudwitsiranso ndizowonjezereka kwambiri kuposa mitundu ina yotsika mtengo ya cardio, monga kulumpha chingwe. Simusowa "kugwira mpweya" kuti mukondwere nawo; Zonse zomwe muyenera kuchita ndizokhalira mopepuka kapena kuyenda kumalo kuti muyambe.
2 - Kupititsa patsogolo Kusamala ndi Kugwirizana
Kulimbitsa thupi, kulingalira, ndi kugwirizanitsa ndizofunikira zokhudzana ndi thupi labwino lomwe limakhala lofunika kwambiri pa zochitika za masewera ndi moyo wa tsiku ndi tsiku, makamaka ukalamba. Chimodzi mwa zopindulitsa kwambiri zomwe zimapindula ndi kuchitapo kanthu kotereku ndi kuthekera kwake kuthandiza kuthandizira, makamaka kwa okalamba.
Mwachitsanzo, taganizirani zochitika ziwiri zosiyana zomwe zinalembedwa mu 2010 ndi 2011, zomwe zinapeza kuti kuchita masewera olimbitsa thupi nthawi zonse pa mini-trampoline kunathandiza kuti anthu okalamba azikhala olimba, komanso kuti athe kupititsa patsogolo maphunziro awo kuti azipeza bwino. Poganizira kuti kugwa kumeneku kumathandizira anthu oposa 800,000 ogwira ntchito kuchipatala komanso anthu 27,000 akufa chaka chilichonse, makamaka okalamba, pulogalamu iliyonse yomwe ingathandize kuchepetsa kugwa ndi chinthu chabwino.
Koma kubwerera sizothandiza zokhazokha anthu akuluakulu. Malingana ndi kafukufuku wa 2007 wofalitsidwa mu Journal of Strength and Conditioning Research , pulogalamu ya masabata asanu ndi limodzi yodumphira pa trampoline yaying'ono inali yothandiza kwambiri ngati pulogalamu ya masabata asanu ndi limodzi yophunzitsira pazenera yowonjezerera kukonza bwino maseĊµera kupumula kuchoka kumalo osakanikirana a mitsempha. Zoonadi, phunziroli likuyang'ana pa othamanga ena ovulala, zomwe zimapangitsa kuti zikhale zovuta kufotokozera zotsatira ndi digiti yochulukirapo, koma osachepera, zimasonyeza kuti kupondaponda kungakhale chida chothandiza kwa othamanga akuyesera kubwezeretsa kuvulala.
3 - Pangani Mitsinje Yamphamvu
Kusokoneza mwinamwake sizochita zochitika zoyamba zomwe mumaganizira pamene mukufuna kupititsa patsogolo thanzi lanu. Zochita zapamwamba kwambiri, monga kuyendetsa ndi zochitika zolemetsa, kuphatikizapo kuyenda ndi mitundu yina yophunzitsira mphamvu, ndizoperekedwa kuchokera kwa madokotala pamene akufuna kuti mukhale ochepa. Koma izi sizikutanthauza kuti kubwerera sikungathandize. Ndipotu, kafukufuku wa 2016 wofalitsidwa mu Journal of Sport ndi Health Science anapeza kuti anyamata ena aang'ono omwe anali a trampolinist anali ndi mafupa akuluakulu pamphuno ndi msana, mafupa akuluakulu a m'mphepete mwa thupi, komanso mafupa akuluakulu ndi amphamvu kwambiri kuposa thupi lawo -kulamulira kwatrampolinist.
Kuti akhale okonzeka, a trampolinist omwe ankaganiza kuti maphunzirowa anali othamanga kwambiri, othamanga pang'ono pamtambo wa mini trampoline kunyumba sangathe kupereka zotsatira zomwezo, koma zimasonyeza kuti trampoline kudumpha kumachitadi, kulemera kwa mafupa, makamaka pamene ntchitoyi ikuchitika nthawi zonse.
4 - Thandizani Kuteteza Shuga la Magazi
Malinga ndi bungwe la American Diabetes Association, akuti anthu okwana 29.1 miliyoni a ku America ali ndi shuga, ndipo ena 86 miliyoni oposa 20 ali ndi matenda a shuga. Mwa kuyankhula kwina, anthu ambiri a ku America ali ndi vuto lokusamalira shuga lawo la magazi.
Inde, ngati muli ndi zina mwazimenezi, muyenera kugwira ntchito ndi dokotala kuti mubwere ndi ndondomeko ya chithandizo, koma kuchita masewera olimbitsa thupi nthawi zonse kumakhaladi gawo la mapulogalamu anu. Kotero ngati kuyenda kunja kumakhala kosautsa, ndipo kumenyana ndi zolimbitsa thupi ngati phokoso, muli ndi mwayi: Zochita zowonjezera kunyumba zingakhale yankho lanu.
Malinga ndi phunziro la 2015 lomwe linafalitsidwa ku Australian Journal of Rural Health , pulogalamu ya masabata asanu ndi anai yopititsa patsogolo masewera olimbitsa thupi katatu pa sabata kwa mphindi 20 mpaka 30 inachititsa kuti kusintha kwabwino kwa shuga za magazi ndi thupi la anthu mtundu 2 wa shuga. Chodabwitsa kwambiri ndi chakuti zotsatira za kupondaponda sizimagwira ntchito kwa anthu omwe ali ndi shuga kapena matenda a shuga. Phunziro la 2016 lopangidwa pa anthu omwe ali ndi masewera a glucose wamba amapeza kuti kupopera kwa mphindi makumi asanu mphambu makumi asanu (50) yapamwamba kwambiri yamagalimoto yamagetsi kumachepetsanso kuchepa kwa magazi panthawi yochita masewera olimbitsa thupi, ndikupereka umboni wosonyeza kuti kuyambiranso kungapangitse njira yosangalatsa komanso yothandiza kuchepetsa ma shuga a magazi.
5 - Chida Chothandizira Kutaya Kwambiri
Kaya mutuluka pakhomo la makilomita atatu kapena mutadumphira pa trampoline kwa mphindi 30, kuchita masewera olimbitsa thupi nthawi zonse kungathandize kutsogolo kwa thupi ndi kulemera kwa thupi. Inde, muyenera kukhala osasinthasintha, ndipo zimakuthandizani ngati mukudya zakudya zowonongeka bwino. Izi zinati, phunziro la 2017 lofalitsidwa mu Sayansi & Sports linapeza kuti kuyendetsa mini-trampoline kungatengedwe kuti ndi "mphamvu" ntchito molingana ndi malangizo a American College of Sports Medicine, zomwe zimapangitsa kuti pakhale mafuta olemera makilogalamu asanu ndi awiri pamphindi. Kalori yotentha imasiyanasiyana malinga ndi kulemera, msinkhu, kugonana, ndi thupi, koma izi zikutanthauza kuti ola limodzi lodumphira pa trampoline likhoza kuyatsa pafupifupi makilogalamu 400. Izi sizikutanthauza kuti mukuyesera kuchepetsa thupi.
6 - kuchepetsa ululu wammbuyo
Chinthu chimodzi chodabwitsa kwambiri cha kupititsa patsogolo ntchito ndikuti pulogalamu yamtunduwu ingathandize kuchepetsa ululu wanu wammbuyo. Zomwe, ndizogwirizana ndi phunziro la 2015 lofalitsidwa mu Polish Journal of Sport ndi Tourism . Akuluakulu a zaka zapakati omwe adatenga nawo masiku 21 ochita masewero olimbitsa thupi pa mini-trampoline omwe anali ndi mphamvu zothandizira ntchito komanso kuchepetsa kupweteka kwam'mimba. Ndizochita zabwino kwambiri ngati nthawi zonse mumapezeka ululu waukulu. Onetsetsani kuti mungalankhule ndi dokotala musanayambe; kulumpha mochuluka, kukwera kwambiri, kapena popanda kulamulira kungangopangitsa kuti zinthu ziipireipire.
7 - Zosangalatsa Zokha
Khalani oona mtima - kudumphira pa trampoline kumangokhala kosangalatsa. Palibe amene angakhoze kukana kusekerera atatha kukwera mumlengalenga ngati kuti mukuuluka. M'lingaliro ili, kubwerera ndi njira yotsika mtengo komanso yotetezeka yosangalala ndi zosangalatsa zotsika mtengo. Komanso, ndi zabwino kwa inu-ndizopambana chipambano chachisangalalo ndi thanzi.
8 - Mungasankhe bwanji Mini Trampoline
Musanapite ku Amazon ndi kugula mtengo wotsika mtengo wotsika mtengo womwe mungapeze, pangani kafukufuku pang'ono. Monga ndi mitundu yonse ya zipangizo zamtima, pali chinthu china chomwe "mumapeza zomwe mumalipira." Mwa kuyankhula kwina, kubwerera ndi mtengo wapansi-mwala kungakhale ndi zomangamanga zomangika ndi kupondereza pang'ono. Ganizirani za izi musanagule:
- Kasupe otsutsana ndi Mabungwe: Nthawi zambiri, trampolines yopangidwa ndi kasupe imakhala yotsika mtengo kusiyana ndi yomwe imakhala ndi zingwe za bungee, koma zimakulira kwambiri ndipo zimakhala zochepa kupereka pa mpumulo uliwonse. Bungee trampolines, kumbali inayo, amayamba kukhala okwera mtengo, koma amakhala ocheperapo, amapereka mowonjezereka, kumenyana kwakukulu, ndipo amakhala ophweka pa ziwalo.
- Diameter ndi Height: Mini trampolines imakhala kukula kwakukulu, kuchokera kwa omwe ali ndi mamita 36 inchi m'mimba mwake ndi 10-inch kutalika kwa iwo okhala ndi masentimita 49 muzitali ndi 14-inch kutalika. Inde, pali zopindulitsa ndi zosokoneza pa njira iliyonse. Zing'onozing'ono ndi trampoline, malo ocheperako amatenga ndipo zosavuta kuzisunga. Kukula kwa trampoline, kumakhala bwino kwambiri komanso malo ambiri muyenera kuyesera zosiyana. Kawirikawiri, ngati muli ndi danga komanso ndalama zogula trampoline yayikulu, zidzakuthandizani kukhala ndi zochitika zolimbitsa thupi.
- Kulemera Kwambiri: Omwe opanga osiyana ali ndi malire osiyana pa trampolines awo. Onetsetsani kuti mukudziwa zomwe malipiro anu amatha musanagule.
- Zosungirako Zosungirako: Ngati muli ndi malo ochepa, muyeneradi kutsimikiza kuti trampoline yomwe mumagula ndi yosavuta kubisala. Ena trampolines akhoza kupindikizidwa theka, koma mukufuna kuwerenga ndemanga kuti muwonetsetse kuti mbaliyi sichichepetse kukhulupirika kwake. Mitundu ina ya trampolines imapereka miyendo yokhotakhota kapena yokhotakhota kuti mukhoze "kugwedeza" mankhwala ndi kusunga pansi pa kama pamene simukugwiritsa ntchito. Kawirikawiri mtundu uwu wa yosungirako njira ndi bwino kupitiriza kukhala ndi mphamvu ndi umphumphu wa trampoline wonse.
- Ubwino Wowonjezera: Ngati mwangoyamba kumene, mungafunike kuganizira zinthu zomwe zimabwera ndi ma DVD kapena mavidiyo kuti zikwaniritse ntchito zosiyanasiyana.
Monga pafupi ndi chirichonse, mungapeze kubwezeretsana pazomwe mumagula ndi mitengo yamtengo wapatali, choncho ndi kwa inu kuti mudziwe bajeti yanu musanagule. Kawirikawiri, bellicon trampolines amaonedwa kuti ndipamwamba kwambiri, kumapanga malo a bungee, malo akuluakulu akudumpha, kutalika kwa masentimita 14, malire okwana 440-mapaundi olemera, osakanizika ndi ogulira mwendo wamphongo mosavuta kusungirako, ndi kubwereza kwa chaka kwa makanema owonetsera mavidiyo. Iwo ndiwonso otsika mtengo mini-trampolines kunja uko, kuyambira pa $ 399 ndi kutuluka pa $ 1,000. Ngakhale kuti akuwombola bwino ntchito yamasewera, mtengo wawo ukhoza kukhala woletsedwa, choncho ganizirani zosankha zanu mosamala.
> Zotsatira:
> Aragao F, Karamanadis K, Vaz M, et al. "Kuchita masewera olimbitsa thupi kamodzi kogwirizana ndi kayendedwe ka kukhazikika kwakukulu kumawathandiza kukhala ndi maganizo oyenerera okalamba." Journal of Electromyology ndi Kinesiology . http://www.jelectromyographykinesiology.com/article/S1050-6411(11)00006-X/abstract. June 2011.
> Burt L, Schipilow J, Boyd S. "Kuponderezana kumapangitsa kuti mafupa asapangidwe, fupa la fupa, ndi mphamvu ya mafupa." Journal of Sport ndi Health Science . http://www.sciencedirect.com/science/article/pii/S2095254615000423. December 2016.
> Kidgell D, Horvath D, Jackson B, Seymour P. "Mphamvu ya masabata asanu ndi limodzi a sitima yotchedwa dura ndi mini-trampoline yophunzitsira pazomwe amachitira ochita masewera olimbitsa thupi." Journal of Strength and Conditioning Research . http://journals.lww.com/nsca-jscr/Abstract/2007/05000/effect_of_six_weeks_of_dura_disc_and.31.aspx. May 2007.
> Maharaj S, Noah J. "Zochita zowonjezereka: A adjuvant opindulitsa kwa anthu omwe sakhala ndi insulini omwe amadalira anthu odwala matenda a shuga m'madera akumidzi." The Australian Journal of Rural Health . http://onlinelibrary.wiley.com/doi/10.1111/ajr.12223/abstract ?. August 2015.
> Martins C, Raiana B, Araujo VH, et al. "Kusintha kwa shuga m'magazi pakati pa anthu okalamba ophunzitsidwa bwino panthawi ya masewera a mini-trampoline." Journal of Sports Medicine ndi Physical Fitness. http://europepmc.org/abstract/med/26853238. 2016.