Kutheni kufuneka uzame ukubuyela umva kunye nendlela yokuqalisa

Umxholo

• Yintoni ephindaphindayo?
• Kutheni le nto kufuneka uzame ukubuyisa
• Iingcebiso zokhuselo
• Uqala njani
• Yintoni ekufuneka uyijongile kwi-mini-trampoline
• Yintoni ekufuneka uyijongile kwiklasi yokomelela komzimba
• Uhlaziya njani
• Shushubeza
• Ijogu esisiseko
• Ijogu eqhubele phambili
• Oojack abaxhumayo
• Umgangatho wepelvic bounce
• Izikhewu
• Ubunzima
• Kufuneka uhlawule kangaphi?
• Ukuthatha

Sibandakanya iimveliso esicinga ukuba ziluncedo kubafundi bethu. Ukuba uthenga amakhonkco kweli phepha, sinokufumana ikhomishini encinci. Nantsi inkqubo yethu.

Yintoni ephindaphindayo?

Ukuphinda ubuye luhlobo lomthambo we-aerobic owenziwa ngelixa utsibela i-mini-trampoline. Ukutsiba kunokukhawuleza okanye ukucotha, kwaye kunokuxutywa nokuphumla okanye ukunyathela i-aerobic.

Ukuphindaphinda kunokunceda ukusebenza kwezihlunu emilenzeni, wandise unyamezelo lwakho, kwaye womeleze amathambo akho, phakathi kwezinye izibonelelo. Olu hlobo lokuzilolonga lufumana ukuthandwa ngenxa yokuba lumnene kumalungu kodwa likuvumela ukuba usebenze ngenkqubo yentliziyo ngaphandle kokurhafisa umzimba.

Funda ukuze ufunde malunga nezibonelelo zokubuyisa, kunye neengcebiso zokhuseleko kunye nokunye.

Kutheni le nto kufuneka uzame ukubuyisa

Ukuphindaphinda ngumsebenzi ophantsi we-cardiovascular exercise. Kufanelekile ngokubanzi kubantu bayo yonke iminyaka, ukusuka ebantwaneni ukuya kubantu abadala.

Oku kulandelayo zizibonelelo ezongezelelweyo zokubuyisa:

• Isebenza esiswini (esisisiseko), umlenze, iimpundu, kunye nezihlunu zangasemva ezinzulu.
• Ngamana unokunceda ukuphucula ukunyamezela
• Ngamana unokukhuthaza inkqubo ye-lymphatic. Ukuphindaphinda kunokunceda umzimba wakho ukhuphe i-toxins, ibhaktheriya, iiseli ezifileyo kunye nezinye iimveliso zenkunkuma.
• Ngamana unokunceda ukuphucula ukulinganisela, ukulungelelanisa, kunye nezakhono zemoto ngokubanzi.
• Uncedisa ukuxinana kwethambo, ukomelela kwethambo, kwaye ke kunokuba yinto elungileyo ukuba une-osteoporosis. Ukuqhuma kubeka uxinzelelo oluncinci emathanjeni, okuwanceda ukuba omelele.
• Ngamana angayixhasa impilo yomgangatho we-pelvic, ngokweengxelo ze-anecdotal. Ukuxhamla kusebenza kwiimisipha zesiseko esinzulu esinceda ukuthintela ukungahambelani komchamo kunye nokuzinzisa amalungu.

Iingcebiso zokhuselo

Njengawo nawuphi na umthambo, licebo elilungileyo ukubuza ugqirha wakho ngaphambi kokuba uqale uhlawule. Ngelixa ii-mini-trampolines zikunceda ukufunxa amandla athile onokuwafumana kwimithambo yesiqhelo yomhlaba, njengokusebenza, olu hlobo lokuzilolonga alunakulunga ukuba ukhe wenza utyando lwangaphambili okanye unenye ingxaki yezonyango.

Xa usebenzisa i-mini-trampoline:

• Khangela ukuqinisekisa ukuba i-trampoline yakho iyasebenza kwaye ikwindawo ezinzileyo ngaphambi kokuba usebenze ukuze unciphise umngcipheko wokuwa okanye omnye umonzakalo.
• Hambisa i-trampoline kude nodonga okanye ezinye izinto, njengefanitshala.
• Qiniseka ukuba wenza iintlobo ezahlukeneyo zokuhamba kwitrampolini yakho ukuze ungazisebenzisi izihlunu ezifanayo ngalo lonke ixesha usebenza.
• Cinga ukuthenga i-trampoline ngebar yokuphatha ukuze uzinze ngakumbi kwaye ulungelelanise.
• Ukuba unabantwana abancinci, gcina i-trampoline yakho xa ingasetyenziswanga okanye kungenjalo qiniseka ukuba ujonge abantwana abanokudlala kuyo okanye ngeenxa zonke kuyo.
• Yeka ukutsiba kwangoko ukuba ubona ukuphefumla okufutshane, iintlungu, okanye ezinye izilumkiso ngempilo yakho.

Unokuziva unesiyezi okanye unentloko elula emva kwamaxesha akho okuqala kwi-mini-trampoline. Umzimba wakho unokufuna nje ixesha ukuze uhlengahlengise kolu hlobo lutsha lokuhamba, kodwa kuya kufuneka uyeke ukusebenza ukuba uziva utyhafile okanye unesiyezi. Ukuba ezi mvakalelo ziyaqhubeka nokuzilolonga okuninzi, nxibelelana nogqirha wakho.

Uqala njani

Ukuzama ukuziphindaphinda ngokwakho, kuyakufuneka uthenge i-mini-trampoline yokusetyenziswa ekhaya okanye ujoyine umthambo obabonelelayo.

Ukuba ucwangcisa ukuthenga enye, gcinani engqondweni ukuba kukho iintlobo ezahlukeneyo zeetrampolines. Qiniseka ukuba ukhetha imodeli yabantu abadala encinci ngokwaneleyo ukuba ilingane kwikona yekhaya lakho. Kunokuba luncedo ukuphinda ujonge imilinganiselo ngaphambi koku-odola.

Yintoni ekufuneka uyijongile kwi-mini-trampoline

I-trampoline efanelekileyo yokuhlawula kufuneka ibe nemilenze eyomeleleyo, ezinzileyo. Umjikelo uhlala uwela ndaweni ithile phakathi kwama-intshi angama-36 ukuya kuma-48.

Kuya kufuneka ikwazi ukubamba ubunzima bomntu omdala, ubuncinci ngama-220 ukuya kuma-250 eepawundi. Uya kuqaphela ukuba ii-trampolines ezinkulu zinokuxhasa ubunzima obungaphezulu.

Ukusebenza ngokuzolileyo, oko kuthetha ukuba imithombo ayenzi ngxolo xa ugxuma, yenye into entle.

Ukuba ufutshane kwisithuba, unokufuna ukuqaphela imodeli enokusongeleka ehamba ngokulula. Kukho ezinye iitampolines ezincinci eziza nesiphatho, esinokuba luncedo ukuba usaqala. Usenokudibana nezinye ezimbalwa eziza ne-tracker eyakhelweyo ukurekhoda izinto ezinje ngokutsiba kwakho ngomzuzu kunye neekhalori ezitshisiweyo.

Nazi ezinye iindlela ezikhethwe kakhulu kumanqaku amaxabiso ahlukeneyo:

• Ukuqina kweTrampoline yokuSonga
• UMarcy Trampoline Umqeqeshi weCardio
• I-Ancheer Mini Trampoline
• Ukunyameka kwi-Oval Jogger
• IJumpSport 220 yoQinisekiso lweTampampini

Yintoni ekufuneka uyijongile kwiklasi yokomelela komzimba

Kukho iiklasi eziphindaphindayo kwiindawo zokuzilolonga ezizodwa kwilizwe liphela nangaphaya. Gcina ukhumbula ukuba banokuhamba ngegama elithi "mini-trampoline" okanye "ukuphinda ubuye."

Buza ujikeleze ukuze ubone ukuba kukho naziphi na ezifundiswayo kwindawo yakho. Unokufumana iiklasi ngokukhangela "iiklasi eziphindaphindayo kufutshane nam" kuGoogle okanye kwenye injini yokukhangela.

Kuya kufuneka ubhalise kwiiklasi kwangaphambili kuba kunokwenzeka ukuba kubekho inani elithile leetampolines ezikhoyo. Qiniseka ukuba ubiza phambili okanye, ukuba kukho imfuneko, ubhalise kwi-Intanethi ngaphambi kokuya eklasini.

Ezinye iifranchise ezikhethekileyo ezinokuthi zifumaneke kwindawo yakho zibandakanya:

• ukunyathelwa kwindawo yaseNew York
• ((BOUNCE)) e-United Kingdom
• Ukuqina kokuqina, kunye neendawo ezahlukeneyo kwihlabathi liphela

Ukuba awuyithandi indawo yokuzivocavoca umzimba kodwa unomdla kwiklasi yokomelela komzimba, iBounce Society Fitness yindawo eku-intanethi apho ungathatha khona iiklasi eziphindaphindayo ezikhokelwa ngabahlohli abaqinisekisiweyo.

Uhlaziya njani

Shushubeza

Qala ngemizuzu embalwa yokutsiba ngokulula ukufudumeza izihlunu zakho. Umbono xa uqala kukuqhela uvakalelo lokutsiba. Ayisiyonto uyenzayo kubomi bakho bemihla ngemihla.

Indlela efanelekileyo yokutsiba ayisiyiyo le uyenzayo ngokwendalo. Ufuna ukuzama ukunyathela umphezulu wetrampoline. Kwaye awudingi ukutsiba phezulu kakhulu, i-intshi enye ukuya kwezimbini ilungile. Jonga le vidiyo ezinye izikhombisi.

Ijogu esisiseko

Ijogu esisiseko kwitrampoline sisiqalo esihle sokuzilolonga. Kubandakanya ukugcina umqolo wakho uthe tye okanye, kungenjalo, uncike kancinci ngasemva kwaye uphakamise amadolo phambi kwakho ngexesha elinye njengoko ubaleka endaweni. Iingalo zakho kufuneka zimpompoze emacaleni akho njengoko zisenza xa ubaleka emhlabeni.

Ukuba usaqala, unokufuna kuphela ukuphakamisa amadolo akho ngeesentimitha ezimbalwa. Nje ukuba wakhe amandla, ungaqhubela phambili ukuya emadolweni aphakamileyo, apho ithanga lakho lifana nqwa nomhlaba ongezantsi kwakho.

Ijogu eqhubele phambili

Nje ukuba ufumane ifom yokubaleka ezantsi, unokuhamba kwi-trampoline. Iqala ngejogu esisiseko, kwaye emva koko uye kwindawo ebanzi. Ungakwazi nokuhambisa iingalo zakho ngaphezu kwentloko yakho njengoko uqhubeka nokubaleka.

Njengoko ukuqhubela phambili kuqhubeka, ukugijima ukusuka kwelinye icala le-trampoline ukuya kwelinye. Ukuhamba usiya kwelinye icala kunokunceda ekusebenziseni amaqela ahlukeneyo emisipha.

Nantsi indlela yokubaleka yevidiyo onokuthi uyiqwalasele.

Oojack abaxhumayo

Ukutsiba iijack kwi-rebounder akufani nokutsiba okuqhelekileyo. Xa usenza i-jumping jacks kwi-rebounder, uya kufuna ukwehla njengoko ususa imilenze yakho ngaphakathi nangaphandle.

Umzimba wakho kufuneka ugobe kancinci kwaye iingalo zakho azidingi kuhamba ngaphezulu. Endaweni yoko, zingenise kwaye emva koko uye emacaleni akho njengoko unamandla phantsi ngemilenze yakho.

Qhubeka nokushukuma imizuzu emi-2 ukuya kwemi-3.

Umgangatho wepelvic bounce

Ukusebenza kumgangatho wakho we-pelvic kwi-rebounder, beka umthambo othambileyo, omdaka phakathi kwamadolo akho. Emva koko, qala kancinci ukubetha njengoko uphefumlela kwi-pelvis yakho. Inganceda ukubeka izandla zakho kwithambo lakho le-pubic ukugxila kule ndawo.

Phefumlela ngaphandle xa ucudisa amathanga akho angaphakathi kunye kunye kunye nemizuzu emi-2 ukuya kwemi-5 iyonke. Qala isixa esifutshane sexesha kwaye wandise ixesha njengoko usakha amandla.

Izikhewu

Ngelixa unokwenza naluphi na olu hlobo lokuzivocavoca ngalo naluphi na ubude bexesha, ukutshintsha umgudu onzima kunye nomzamo wokubuyisela kunokukunceda utshise iikhalori ezininzi kwaye uphucule impilo yakho yokomelela kwentliziyo.

Zama ukutsiba ngomzamo onzima kwimizuzwana engama-20 kwaye uphumle okanye utsibe ngomzamo wokukhanya kangangemizuzwana eli-10. Phinda la malinge amaxesha ali-7 ngaphezulu.

Njengoko usiya usomelela, unokunyusa ubude bexesha lakho ukuya kumzuzu okanye nangaphezulu.

Ubunzima

Nje ukuba ukhululeke ngokutsiba, ungonyusa umzamo wakho ngokuzilolonga okuphezulu ngokongeza iintsimbi.

Ukuba uthatha isigqibo sokongeza ubunzima, qala ngokubamba ubunzima bokukhanya (i-2 ukuya kwi-3 yeepawundi) kwimizuzu nje embalwa kwaye usebenze indlela yakho ukuya kubunzima obude kunye nexesha elide.

Kufuneka uhlawule kangaphi?

Akukho sikhokelo simiselweyo senani leentsuku zokubandakanya ukubuyela kwisimo sakho. Uphononongo lwe-2018 lubonise ukuba abathathi-nxaxheba abazilolonga kwimin-trampolines kangangeentsuku ezintathu ngeveki babone izibonelelo ezinkulu, njengokunyuka kwesantya sokubaleka.

Kude kangakanani ukuba utsibe iseshoni nganye kuye kwaye kwinqanaba lakho lokuqina. Unokufumana izibonelelo ezininzi ngemizuzu nje eli-15 ukuya kwengama-20 yomthambo kwi-mini-trampoline. Kodwa, ukuba uqala nje ngokwenza isaphulelo, unokufuna ukuqala ngokusebenza okufutshane kwaye wakhe njengoko uhlengahlengisa.

Ukuthatha

Konke okudingayo ukuqala ukuphinda wenze istrampoline esisiseko. Unokufumana ukusebenza kwi-intanethi simahla kwiisayithi ezinjengeYouTube, ukwenza oku kube ngumsebenzi olungele uhlahlo-lwabiwo mali.

Nokuba ujonge inkqubo enefuthe eliphantsi okanye inkuthazo yokuqalisa iinjongo zakho zomzimba, ukubuyela umva kunokuba yile nto uyifunayo ukuze ubuyisele ubomi bakho kubomi bakho bomthambo.