IziBonelelo eziMnandi zoKwenza uMsebenzi weHula Hoop

Umxholo

• Ewe, iHula Hooping ibala njengoMthambo
• Izibonelelo zeHula Hoop eziphucula impilo yakho
• Indlela yokuNgena kwiHula Hoop Workout
• UyiFaka njani i-Hula Hooping kwindlela yakho yokuQinisekisa
• Ungayikhetha njani iHula Hoop yabantu abadala
• Uphengululo lwe

Kungenzeka ukuba ixesha lokugqibela ujike i-hula hoop enqeni yakho yayikwibala lokudlala lesikolo esiphakathi okanye yangasemva xa uneminyaka eyi-8 ubudala. Ngokusisiseko, kubantu abaninzi, i-hula hoop iyakhala #TBT, #90skid, kunye #nostalgicAF.

Kodwa kakhulu njengeebhatyi ze-varsity kunye ne-chunky sneakers ze-90s, i-hula hoop iyabuya - kwaye iyaziphinda iyenze njengesiqwenga sezixhobo zomzimba. Ewe, ngokwenene! Apha ngezantsi, iingcali zokomelela komzimba zichaza ukuba kutheni wonke umntu kufuneka abe ne-hula-hooping yeentliziyo zabo, kunye neengcebiso malunga nendlela yokuzihombisa ukomelela komzimba (kunye nokonwaba!).

Ewe, iHula Hooping ibala njengoMthambo

Ukuba ucinga 'ngaba yi-hula hooping umthambo olungileyo, ngokwenene?' Yi! "I-Hula hooping ikufanelekela ngokupheleleyo ukuzilolonga," utshilo umqeqeshi wobuqu u-Anel Pla oneSimplexity Fitness. Uphando lubuyisela umva: Olunye uphononongo oluvela kwiBhunga laseMelika kwi-Exercise yafumanisa ukuba i-hula hoop Workout yomzuzu engama-30 inezinto ezifanayo zomzimba kwezinye iindlela "ezicacileyo" zokuzilolonga kubandakanya ikampu yeebhutsi, i-kickboxing, okanye iklasi ye-cardio yokudanisa yobude obufanayo. (Eyeleleneyo: Indawo yokudlala ye-Boot-Camp Workout eyakwenza ukuba uzive njengomntwana kwakhona)

“Inxalenye yesizathu sokuba kukuzilolonga okuhle kukuba i-hula hooping ifuna ukuba uhlale uhamba,” uyachaza uGetti Keyahova, umqeqeshi wokuqina kwe-hula hoop kunye noCirque du Soleil alum.

Izibonelelo zeHula Hoop eziphucula impilo yakho

Ukuzivocavoca ngeHula hoop yindlela yokufumana imithambo ye-aerobic, ngokwe-Pla. "Hula hooping ngokwenene yenza ukubetha kwentliziyo yakho," utshilo. Oku kuyinyani ngakumbi njengoko usiba nobuchule ngakumbi kwisixhobo kwaye mhlawumbi usebenzisa ii-hula hoops ezininzi ngaxeshanye okanye uzame amaqhinga amnandi njengokuhamba, ukuqhekeza, ukudanisa, okanye nokutsiba ngexesha lokuzilolonga kwe-hula hoop. (Sukuba nexhala, ukujikeleza nje esinqeni sakho kukukhohlisa!)

Ngcono okwangoku, ngokungafaniyo nokunye okuninzi kokuzivocavoca i-aerobic (ukubaleka, ukunyuka intaba, ukudanisa, njl.njl.) Ngenxa yokuba i-hula hooping iyimpembelelo ephantsi emadolweni nasezinyanyeni, yinto abantu bayo yonke iminyaka abangayonwabela, utshilo uKeyahova. (Eyeleleneyo: Zama le mizuzu eyi-15 yokuSebenza ngoMzimba osezantsi ukusuka kwiNkqubo eNtsha yeMpembelelo ephantsi kaKayla Itsines)

Intliziyo ayisiyiyo kuphela imisipha efunyenwe ngexesha lokuzilolonga kwe-hula hoop, nangona kunjalo. "Ukuhambisa i-hula hoop ejikeleze umzimba wakho kufuna izihlunu zakho eziphambili - ngakumbi ii-obliques zakho - ukusebenza," kusho uPla. Isiseko sakho senziwe ngezihlunu ezininzi ezibaleka isinqe sakho ziye esifubeni kwaye zonke zijikeleze imisipha yakho ukuze uhlale umile kwaye uzinzile, uyacacisa.

Ukugcina ihupula ijikeleza ngeenxa zonke kuwe, ukusebenza kwe-hula hoop kuyasebenza kwaye komeleze iiglute zakho, ihips, iquads, imisipha kunye namathole, utshilo uPla. Kwaye, ukuba uzama ukuzivocavoca kwe-hula hoop ngeengalo zakho (yinto - lo mfazi unako i-hula hoop phantse yonke inxalenye yomzimba wakhe) ngoko isixhobo sisebenza izihlunu kumzimba wakho ophezulu kubandakanya imigibe yakho, i-triceps, i-biceps, iingalo zangaphambili, kunye namagxa, uyongezelela. Khawucinge nje nge-hula hoop yakho yokusebenzela umzimba!

Nangona kukho izizathu ezininzi zokusebenza ngaphandle kokunciphisa umzimba (endorphins! Ukuzonwabisa!), Ukuba le yenye yeenjongo zakho, yazi ukuba i-hula hoop workouts ingasetyenziselwa ukuxhasa ukulahleka kwesisindo esinempilo. "I-Hula hooping itshisa itoni yeekhalori ngeyure, kwaye ukufikelela kwi-calorie deficit yindlela umntu aqala ngayo ukunciphisa umzimba," kuchaza uPla. (I-Mayo Clinic inika ingxelo yokuba uninzi lwabantu lunokutshisa naphina ukusuka kwiikhalori ezingama-330 ukuya kwezingama-400 ngeyure ukusuka ekusebenzeni kwe-hula hoop.)

Kukho inyani yokuba ukudlala ujikeleze nge-hula hoop kwenza ukuba ube nexesha elimnandi! "IHula hooping iyonwabisa-phantse wonke umntu uyayithanda!" utsho uKeyahova. Kwaye ayithethi, kodwa xa ukonwabela ukuzilolonga, kunokwenzeka ukuba uyenze kwaye uqhubeke uyenza, utshilo uqeqesho lomntu oqinisekisiweyo uJeanette DePatie, umyili kunye nombhali Ityhefu yeFat isebenza! kwaye Wonke umntu angakwazi ukuzivocavoca: uHlelo oluPhezulu. Ngelixa, ukuba inkqubo yakho yokomelela komzimba indala okanye iyadika okanye uyayithiya, kunokwenzeka kakhulu ukuba uvumele ezinye izinto zingene endleleni, utshilo uDePatie.

Indlela yokuNgena kwiHula Hoop Workout

Ngaphandle kwento yokuba ifuna ukugojwa ijikeleze i-esile enkulu-ngamanye amaxesha i-hula hoop enesisindo, ngokuthetha ngokubanzi, i-hula hoop umthambo inobungozi obuncinci, ngokwe-DePatie.

Kodwa njengakuwo nawuphi na umthambo okanye imo yokomelela komzimba, ukuzama ukuzilolonga nge-hula hoop ngefom engalunganga, ukuhamba ngokukhawuleza kakhulu (okanye ubunzima ukuba usebenzisa i-hula hoop enzima njengale TikToker ithi ibangelwe yi-hernia!) ukwandisa umngcipheko wokwenzakala, uyachaza. Umzekelo, ukuba awukabinayo i-hula hoopop ukusukela kwibanga lesibini, kwaye uthenge i-hula hoop yeepawundi ezi-5 kwaye uye kwi-HAM hooping kangangemizuzu engama-60… .yinto enokwenzeka ukuba uza kudibanisa umsipha ongundoqo, okanye wenzakalise umqolo wakho osezantsi ukuba undoqo awunamandla ngokwaneleyo okwangoku.

Ngethamsanqa, "uninzi lomngcipheko wokulimala unokuthintelwa ngokuqhubela phambili ngokuthe ngcembe ukusuka kuqeqesho olufutshane lwe-hula hoop ukuya kwindlela yesiqhelo" okanye ukusuka kwi-hula hoop enobunzima obulula ukuya kukhetho olunzima, utshilo uDePatie. (BTW, oku kwaziwa njengomgaqo womthwalo oqhubekayo - kwaye usebenza kuwo wonke ukuqina, hayi nje ukusebenza kwe-hula hoop.)

Ukunciphisa ingozi yakho yokulimala qalisa ukusebenzisa i-hula hoop ukusebenzisa i-hoop ye-1 ukuya kwi-3, kwaye ugcine ukuzilolonga kungaphantsi kwemizuzu engama-30 ubude. Mamela umzimba wakho, njengesiqhelo. Ubuhlungu yindlela yomzimba wakho yokwazisa ukuba kukho into engalunganga. “Ukuba unentlungu, yeka,” utshilo uPla. "Ukuba ufumana ubunzima obukhulu emva kokusebenza, qeda ixesha elizayo."

UyiFaka njani i-Hula Hooping kwindlela yakho yokuQinisekisa

Ekugqibeleni, uyongeza njani imithambo ye-hula hoop kwishedyuli yakho yokusebenza kuxhomekeke kwiinjongo zakho zokomelela komzimba kunye nendlela ophila ngayo. Ukuba sele uhleli ngokuzilolonga, uPla ucebisa ukuba usebenzise i-hula hoop njengesixhobo sokuzifudumeza. "Kuba isebenza ngokuqaqamba kwakho, midline, imilenze, ihips, kunye neengalo, i-hula hooping inokusetyenziselwa ukufudumeza umzimba opheleleyo ngaphambi kokuba usebenze," utshilo. Ukuziqhelanisa, oko kuthetha ukuba endaweni yokugwedla i-1,000 yeemitha okanye ukubaleka imayile ngaphambi kokuba ubethe kwigumbi lobunzima, ungabamba ihupula ngesantya esiphakathi nesizinzileyo, yithi, imizuzu emi-4 ukuya kweli-8.

Ukusebenza kweHula hoop kunokuba yinto yakho yonke imihla. Andazi ukuba uqale ngaphi? Yenza uluhlu lokudlala lwama-20 okanye lwemizuzu engama-30, emva koko uzame ukuvumelanisa iintshukumo zakho kunye ne-hula hoop kwisingqi, ucebisa.

Nje ukuba wazi i-hula hoop njenge pro (okanye ulungile, ngokwaneleyo ngokwaneleyo) uKeyahova uthi ungazama ezinye iindlela ze hula hoop, ezinje ngokubandakanya isixhobo ekusebenzeni komzimba wakho okwangoku. "Unokwenza i-hula hoop ngelixa u-squat okanye u-lunge okanye uphakamisa ihlombe," utsho. "Musa ukoyika ukwenza ubuchule!"

Oko kwathiwa, ngaphandle kokuba ungumqeqeshi we-hula hoop, nceda uphambuke kwicala lokulumkisa kwaye ugcine i-hula hoop iye ecaleni xa uphakamisa naziphi na iintsimbi, nceda! Lo mntwana unokujikeleza esinqeni sakho, kodwa ayilobhanti lobunzima.

Ungayikhetha njani iHula Hoop yabantu abadala

I-Keyahova icebisa ukuqala nge-hula hoop yabantu abadala ephakathi kwe-1 ne-3 yeepawundi kunye ne-38 ukuya kwi-intshi ezingama-42 ububanzi. I-intshi okanye ezimbini ukusuka kolo luhlu zilungile, "kodwa nantoni na engaphantsi kwe-intshi ye-38 iya kuba nzima kancinane ukuqala ngayo kuba i-spin iya kukhawuleza," uyachaza.

Ingcebiso ka-Keyahova yokuya kwi-Power WearHouse Thatha i-Hula Hoop enesisindo esi-2 (Yithenge, $ 35, powerwearhouse.com). "Ndiyisebenzisa ngokwenkolo kwaye ndiyincoma kubo bonke abafundi bam be-hula hooping," utshilo.

"Ukuba ukugcinwa kunye nokuthuthwa komcimbi kungumbandela, kukho iindawo ezithile zokuhamba ze hula hoops eziqhekeka zibe ngamaqhekeza aliqela," wongeza uDePatie. Zama i-QT enesisindo seHula Hoop (Yithenge, $ 24, amazon.com) okanye iHoopnotica Travel Hoop (Yithenge, $ 50, amazon.com), kunye ne-hula hoop enesisindo evela eAmazon onokuyifumana, I-Aurox Fitness Exercise Weighted Hoop ( Thenga, $19, amazon.com). Ukuba ujonge ukukhusela nakuphi na ukukrokra emacaleni akho, zama le hula hoop ine-foam-padded kwiWalmart (Thenga yona, $ 25, walmart.com), eza ngemibala emithandathu eyahlukeneyo.

Uphengululo lwe