Hulba ba kawai ta dace da motsa jiki ba, har ma yana motsa ƙarfin kugu da ciki, yana iya samun sakamako na rage kiba sosai, kuma yawancin abokai mata suna son su sosai.Masu zuwa za su mayar da hankali ne kan inganta hulba don rage kiba.
Matsayin hulba don rage kiba
1. Yin motsa jiki mai zurfi yadda ya kamata, mai sauƙin noma jiki mai sauƙi don rasa nauyi
Lokacin da jiki ya juya hula hoop, ana amfani da babban tsoka na psoas a matsayin ma'anar karfi, wanda ke motsa tsokoki na baya da kuma tsokoki na ciki don yin karfi tare, cikakke yana motsa tsokoki masu zurfi da ke kewaye.Idan hular hulba ce da aka kebe domin rage kiba, nauyi ma zai karu.Bambance-bambancen shi ne, yayin da ake juyawa cikin sauri, nauyin da ke kan jiki kuma yana da sauƙi, wanda ke inganta tsarin jiki kuma yana sa jiki ya zama mai laushi.
2. Babban tasirin tausa
Hoop na hulba yana jujjuyawa a kugu da ciki, wanda hakan yana da tasirin tausa a kugu da ciki, wanda hakan kan iya tayar da hanjin hanji, ta yadda za a magance matsalar tari.
3. Daidaita tsarin ƙashin ƙugu
Bayan wasu matan sun haihu, sai yanayin jikinsu ya canza, musamman ma duwawu ya yi sako-sako, kitsen ciki ya taru, sai ga su kamar sun yi kumbura da bacin rai.A wannan yanayin, yin amfani da hoop ɗin hulba don rage nauyi da girgiza kugu da baya da baya na iya motsa tsokoki masu goyon bayan ƙashin ƙugu kuma a hankali daidaita ƙashin ƙugu.Idan kun ci gaba da yin aiki na ɗan lokaci, ƙashin ƙugu da baya za su yi ƙarfi.
4. Kona kitse da sauri
Lokacin da kuka jujjuya hular hulba, tare da numfashi mai ruɗi, zaku iya cinye adadin kuzari 100 cikin kusan mintuna 10.Idan kun tsaya da shi fiye da minti 20, sakamakon ƙona mai ya fi kyau.
Motsa jiki tare da hular hula har yanzu yana buƙatar wasu ƙwarewa.Wasu 'yan matan suna tunanin cewa idan aka yi nauyi da hulba, yana da kyau tasirin rage nauyi, amma wannan ba daidai ba ne.Hoop ɗin hulba yana da nauyi sosai kuma yana buƙatar ƙoƙari sosai don yin aiki yayin juyawa.Tashi, karkashin motsa jiki na dogon lokaci, nauyi mai nauyi zai tasiri gabobin ciki na ciki da baya, wanda zai iya lalata jiki.
Hanyar da ta dace don juya hulba
Hanyar 1: Yi motsa jiki sau uku a mako, kowane lokacin motsa jiki ya fi minti 30
Juya hular hulba ba ta da girma ta mahangar yawan motsa jiki, don haka ana daukar wani lokaci kadan kafin a samu tasirin rage kiba.Gabaɗaya magana, yana ɗaukar aƙalla rabin sa'a.A cikin minti goma, ana iya ɗaukar shi azaman yanayin dumi, kawai 30 a kowace juyawa Idan kun dage sau uku a mako fiye da mintuna, za ku iya cimma burin ƙona mai da ƙona calories.
Hanyar 2: Zabi hula hoop mai matsakaicin nauyi
Kamar yadda aka ambata a baya, ra'ayin cewa mafi nauyin hulba yana da kyau don rage nauyi ba daidai ba ne.Ga 'yan mata masu raunin jiki da ƙananan girma, lokacin amfani da hular hulba mai nauyi, zai kashe mai yawa don juyawa a farkon.Ƙarfinsa ya zama nau'in motsa jiki mai tsanani.Idan kuna motsa jiki na ɗan gajeren lokaci, wannan ɗan gajeren motsa jiki mai ƙarfi ya zama motsa jiki na anaerobic.Bugu da ƙari don sa ku ji ciwo a cikin jikin ku, kusan babu wani sakamako na asarar nauyi.Hakanan yana iya haifar da raunin gabobi na ciki saboda tasirin hulba.Don haka, wajibi ne a zabi hular hulba tare da nauyin da ya dace.
Hanyar 3: Zabi hanyar rage kiba ta hulba gwargwadon halin da kuke ciki
Kodayake hulba yana taimakawa wajen rage kiba, bai dace da kowa bamutane.Juyawa hulba ya dogara ne akan ƙarfin kugu, kuma yana ɗaukar lokaci mai tsawo.Idan kuna da ƙwayar tsoka na lumbar ko lahani na kashin baya, ko tsofaffi tare da osteoporosis, ba a ba da shawarar yin wannan aikin ba, don kauce wa lalacewar da ba dole ba.Haka kuma, duk da tsananin juyar da hulba ba ta da karfi, sai a rika yin atisayen shiri sosai kafin a juye, a rika motsa gabobi da tsokoki na wuya, kugu, da kafafu don guje wa takura da matsalolin qi yayin motsa jiki.
Bai dace da taron jama'a ba
Ƙarfin motsa jiki da daidaitawa ga taron jama'a: motsa jiki na juyawa shine matsakaicin motsa jiki.Matasa, masu ƙarancin kugu da ƙarfin tsokar ciki, masu matsakaicin shekaru masu kiba, samari da mata masu tarin kitse mai yawa, da waɗanda ke da yawan kitsen kugu da aka auna ta hanyar motsa jiki.Ya kamata yara da tsofaffi su yi hankali.An hana shi ga marasa lafiya tare da hyperostosis na lumbar da lumbar disc herniation.Bai dace da marasa lafiya da hauhawar jini da cututtukan zuciya ba.
Domin girgiza hulba yana dogara ne akan kugu, yana motsa jiki sosai, tsokoki na ciki, da tsokoki na gefe, kuma dagewa akan motsa jiki na iya samun tasirin matse kugu.Duk da haka, ya kamata a tuna cewa mutanen da ke da ƙwayar tsoka na lumbar, raunin kashin baya, marasa lafiya na osteoporosis da tsofaffi ba su dace da wannan aikin ba.Bugu da kari, kafin girgiza hular hulba, yakamata a yi wasu motsa jiki na mikewa domin mikewa don gujewa sprains.Motsa jiki ba abu ne na kwana daya ko biyu ba, kuma ba a yini daya ko biyu ke haifar da kiba.Komai irin motsa jiki da kuke yi, ku tuna fahimtar ƙa'ida ɗaya: tsayi da ci gaba, ƙarancin numfashi amma ba mai haki ba.Na yi imani cewa nan ba da jimawa ba za ku zama memba na dangin siririn.
Hula Hoop Aerobics
Salon rudder na baya-babban manufa: hannun babba na hannu, bangarorin biyu na kugu da baya
1. Tsaya da ƙafafu tare da faɗin kafaɗa da hannuwanku da ƙarfe 3 da ƙarfe 9 a bayan ku.Rike hular hulba kuma ka nisanta ta da nisan cm 30 daga jikinka.Shaka ka rike kirjinka sama kuma kayi kokarin tsunkule ruwan kafadarka.
2. Juya hular hulba a agogon hannu har sai hannun hagu yana saman kai kai tsaye hannun dama yana bayan kugu.Riƙe na tsawon daƙiƙa 10, numfasawa a hankali da zurfi, kuma ji tsokoki suna mikewa.
3. Komawa wuri na farko sai a juya hulba a kusa da agogo har sai an sanya hannun dama kai tsaye sama da kai sannan a sanya hannun hagu a bayan kugu.Riƙe na tsawon daƙiƙa 10, numfashi a hankali da zurfi, sannan komawa zuwa ainihin yanayin.
Lanƙwasa babban manufa gaba: baya, hannaye da kafadu
1. Tsaya tare da fadin kafada, rike hulba da hannaye biyu karfe 10 da karfe 2, sannan a sanya su a gaban kafafun ka.Zauna tare da durƙusa gwiwoyi da hips ƙasa, kuma ku tsaya kusan mita 1 sama da ƙasa.Yi amfani da hoop ɗin hulba don ɗaukar jikinka, kamar yadda aka nuna a cikin hoton, miƙe hannuwanka gaba, da jin shimfiɗar kafadu.
2. Ki cigaba da miqe jikinki gaba har sai cikinki ya kusa cinyoyinki, sannan ki miqa hannunki gaba gwargwadon iyawarki, kina jin cewa kashin baya da baya suna tsawo a hankali.A lokaci guda, ɗauki numfashi mai zurfi, kwantar da wuyan ku, kuma ku rage kan ku.Bayan riƙe da daƙiƙa 10, tsayawa a hankali a tsaye.
Tsaya a tsaye kuma karkatar da babban maƙasudin kugu: ciki, kafadu da baya
1. A bar hular hulba ta zagaya kugu, ko dai hagu ko dama.
2. Juya a hankali a farkon don nemo kari.
3. Na gaba sanya hannuwanku a kan ku (wannan aikin zai iya kiyaye jikin ku a tsaye).
4. Tsaya bayan juyawa na minti 3, sa'an nan kuma juya a cikin kishiyar shugabanci na minti 3.
Lokacin aikawa: Mayu-17-2021