Fa'idodin Kiɗan Lafiya na Yin Hula Hoop Workout

Wadatacce

• Haka ne, Hula Hooping yana kirgawa azaman Darasi
• Fa'idodin Hula Hoop waɗanda ke inganta lafiyar ku
• Yadda Ake Sauki Cikin Ayyukan Hula Hoop
• Yadda Ake Hada Hula Hulba Cikin Tsarin Kiwon Lafiya
• Yadda Za a Zabi Hula Hoop Adult
• Bita don

Watakila karon karshe da kuka murza hular hulba a kwankwason ku shine a filin wasan tsakiyar makarantar ko kuma bayan gida lokacin da kina dan shekara 8. Ainihin, ga yawancin mutane, hula hoop yana kururuwa #TBT, #90skid, da #nostalgicAF.

Amma da yawa kamar jaket ɗin varsity da chunky sneakers na 90s, hula hoop yana dawowa - kuma yana sake dawo da kansa azaman kayan aikin motsa jiki. Haka ne, da gaske! A ƙasa, masana harkokin motsa jiki sun bayyana dalilin da ya sa kowa ya kamata ya kasance yana ƙwanƙwasa zuciyarsa, da kuma shawarwarin yadda ake yin hulba don motsa jiki (da kuma nishadi!).

Haka ne, Hula Hooping yana kirgawa azaman Darasi

Idan kuna tunanin 'shin hulba yana motsa jiki mai kyau, da gaske?' Yana da! "Hula hooping ya cancanci zama motsa jiki," in ji ƙwararren mai koyar da horo Anel Pla tare da Fitnessity Fitness. Bincike ya goyi bayansa: Ɗaya daga cikin binciken daga Cibiyar Nazarin Harkokin Kiwon Lafiyar Jama'a ta Amirka ta gano cewa wasan motsa jiki na minti 30 na motsa jiki na motsa jiki yana da irin wannan dacewa ga wasu "bayyane" dabarun motsa jiki ciki har da sansanin taya, kickboxing, ko rawa na cardio na tsayi iri ɗaya. (Mai Dangantaka: Aikin Wasan Boot-Camp Workout Wanda Zai Sa Ka Ji Kamar Yaro Kuma)

Getti Keyahova, malamin motsa jiki na hula da Cirque du Soleil alum ya bayyana "Wani ɓangare na dalilin da ya sa wannan kyakkyawan motsa jiki shine cewa hooping yana buƙatar ku kasance masu motsawa koyaushe."

Fa'idodin Hula Hoop waɗanda ke inganta lafiyar ku

Ayyukan Hula hoop wata hanya ce ta samun motsa jiki, a cewar Pla. "Hula hooping da gaske yana sa bugun zuciyar ku ya tafi," in ji ta. Wannan gaskiya ne musamman yayin da kuka ƙware da kayan aiki kuma ƙila ku yi amfani da hulba da yawa a lokaci ɗaya ko gwada dabarun nishaɗi kamar tafiya, tsugunne, rawa, ko ma tsalle yayin motsa jiki na hulba. (Kada ku damu, kawai jujjuya daya a kugu yana yin dabarar!)

Mafi kyau kuma, sabanin sauran motsa jiki na motsa jiki (gudu, yawo, rawa, da sauransu), wasan motsa jiki na hulba yana da ƙarancin tasiri. Keyahova ya ce "Saboda hooping yana da karancin tasiri a gwiwa da gwiwa, abu ne da mutane na kowane zamani za su iya morewa," in ji Keyahova. (Mai Alaƙa: Gwada Wannan Karamin Jiki na 15-Minute daga Kayla Itsines Sabon Sabon Tasirin Tasiri)

Zuciya ba ita ce tsokar da ake ɗauka ba yayin motsa jiki na hulba, ko da yake. Pla ya ce "Motsa hulɗa a kusa da jikin ku yana buƙatar tsokar tsoffin ku - musamman abubuwan da kuke so - don yin aiki," in ji Pla. Cibiya ta ƙunshi tsokoki da yawa waɗanda ke gudana daga ƙashin ƙashin ƙugu zuwa ƙirji da kuma kewaye da jikinka don kiyaye ka tsaye da kwanciyar hankali, in ji ta.

Don ci gaba da zagayawa a kusa da ku, wasan motsa jiki na hoop shima yana kunnawa da ƙarfafa ƙyallen ku, kwatangwalo, quads, hamstrings, da maraƙi, in ji Pla. Kuma, idan kuna gwada motsa jiki na hula hoop tare da hannayenku (abu ne - wannan matar tana iya hulɗa da kusan kowane ɓangaren jikinta) sannan kayan aikin yana aiki da tsokoki a jikinku na sama gami da tarkon ku, triceps, biceps, goshi, da kafadu, ta kara da cewa. Kawai la'akari da wasan motsa jiki na hula hoop a matsayin mai ƙona jiki gaba ɗaya!

Duk da yake akwai dalilai da yawa don yin aiki a waje da asarar nauyi (endorphins! samun nishaɗi!), Idan wannan yana ɗaya daga cikin burin ku, ku sani cewa wasan motsa jiki na hulba kuma za'a iya amfani dashi don tallafawa asarar nauyi. Pla ya ce "Hula hooping yana ƙona tan na adadin kuzari a cikin awa ɗaya, kuma samun ƙarancin kalori shine yadda mutum zai fara rage nauyi," in ji Pla. (Asibitin Mayo ya ba da rahoton cewa yawancin mutane na iya ƙona ko ina daga adadin kuzari 330 zuwa 400 a awa ɗaya daga wasan motsa jiki na hula.)

Hakanan akwai gaskiyar cewa yin wasa tare da hulɗa yana sa ɗan lokaci mara kyau! "Hula hooping yana da daɗi - kusan kowa yana son yin shi!" in ji Keyahova. Kuma yana tafiya ba tare da faɗi ba, amma lokacin da kuke jin daɗin yin motsa jiki, za ku iya yin hakan kuma ku ci gaba da yin ta, in ji ƙwararren mai koyar da horo Jeanette DePatie, mahalicci kuma marubucin Kiba Chick Aiki! kuma Kowane JIKI Zai Iya Motsa Jiki: Babban Buga. "Duk da haka, idan shirin ku na motsa jiki ya yi tsayi ko mai ban sha'awa ko kun ƙi shi, za ku iya barin wasu abubuwa su shiga hanya," in ji DePatie.

Yadda Ake Sauki Cikin Ayyukan Hula Hoop

Bayan gaskiyar cewa yana buƙatar yin ɗorawa a kusa da babban katon jaki-wani lokacin hula hula mai nauyi, gabaɗaya magana, motsa jiki na hoop yana da ƙarancin haɗari, a cewar DePatie.

Amma kamar kowane motsa jiki ko yanayin motsa jiki, ƙoƙarin motsa jiki na hulba tare da ƙarancin tsari, yin sauri da sauri (ko nauyi idan kuna amfani da hoop mai nauyi kamar wannan TikToker wanda ya ce ta haifar da hernia!) ƙara haɗarin rauni, in ji ta. Misali, idan ba a yi hodar hulba ba tun daga aji na biyu, sannan ka sayi hulba mai nauyin kilo 5 sannan ka tafi HAM na tsawon mintuna 60…. yana iya yiwuwa ka murza tsokar cibiya, ko ma ka ji rauni a bayanka idan naka core ba shi da ƙarfi tukuna.

Sa'ar al'amarin shine, "yawancin haɗarin rauni za a iya gujewa ta hanyar ci gaba a hankali daga ɗan gajeren horo na hoop zuwa mafi tsayi na yau da kullun" ko daga ƙaramin nauyi mai nauyi mai nauyi zuwa zaɓi mafi nauyi, in ji DePatie. (BTW, ana kiran wannan a matsayin ka'idar ɗaukar nauyi na ci gaba - kuma ya shafi duk dacewa, ba kawai motsa jiki na hulba ba.)

Don rage haɗarin raunin ku fara fara wasan motsa jiki na hoop ta amfani da hoop 1 zuwa 3, kuma kiyaye motsa jiki ƙasa da mintuna 30 a tsayi. Saurari jikin ku, kamar koyaushe. Ciwo shine hanyar jikin ku na sanar da ku wani abu ba daidai bane. "Idan kuna cikin zafi, ku daina," in ji Pla."Idan kuna fuskantar matsanancin ciwon tsoka bayan motsa jiki, ku rage lokaci na gaba."

Yadda Ake Hada Hula Hulba Cikin Tsarin Kiwon Lafiya

Daga ƙarshe, yadda kuke ƙara darussan hulɗa a cikin jadawalin aikinku ya dogara da burin motsa jiki da salon rayuwar ku. Idan kun riga kuna da tsayayyen motsa jiki na yau da kullun, Pla yana ba da shawarar amfani da hula hoop azaman kayan aiki don dumama ku. "Saboda yana aiki da ƙyallen ku, tsakiyar layi, ƙafafu, kwatangwalo, da makamai, ana iya amfani da hula hooping azaman ɗumamar jiki kafin kowane motsa jiki," in ji ta. A aikace, wannan yana nufin maimakon yin tuƙi mita 1,000 ko yin tazarar mil kafin ku buga ɗakin nauyi, kuna iya hula hoop a matsakaici da madaidaiciya don, faɗi, mintuna 4 zuwa 8.

Ayyukan Hula hoop kuma na iya zama aikinku na yau da kullun. Ban san ta ina zan fara ba? Ƙirƙiri jerin waƙoƙi na mintuna 20 ko 30, sannan kuyi ƙoƙarin daidaita motsin ku tare da hulɗa zuwa doke, in ji ta.

Da zarar kun san yadda ake hula hula kamar pro (ko lafiya, isasshen isa) Keyahova ya ce kuna iya gwada wasu dabarun hulɗa, kamar haɗa na'urar a cikin motsa jiki na yanzu. "Kuna iya yin hulba yayin da kuke tsugunne ko kuma kuna lumshewa ko kuma kuna ɗaga kafada," in ji ta. "Kada ku ji tsoron samun kirkira!"

Wancan ya ce, sai dai idan kai ma malamin hulɗa ne, da fatan za a yi kuskure a gefen taka tsantsan kuma a kiyaye hulɗa a gefe lokacin da kake ɗaga kowane nauyi, don Allah! Wannan jariri na iya zagaya kugu, amma ba bel ɗin nauyi ba.

Yadda Za a Zabi Hula Hoop Adult

Keyahova ya ba da shawarar farawa da babban hular hulba wanda ke tsakanin fam 1 zuwa 3 da inci 38 zuwa 42 a diamita. Inci ɗaya ko biyu daga wannan kewayon yana da kyau, "amma duk wani abu da ke ƙasa da inci 38 zai yi ɗan wahala a fara da shi saboda juya zai yi sauri," in ji ta.

Shawarwarin Keyahova shine Power WearHouse Take 2 Weighted Hula Hoop (Sayi Shi, $ 35, powerwearhouse.com). "Ina amfani da shi a addini kuma ina ba da shawarar ga duk ɗalibai na hooping," in ji ta.

DePatie ya kara da cewa, "Idan ajiya da sufuri lamari ne, akwai wasu hular hular da ke rugujewa da yawa," in ji DePatie. Gwada Just QT Weighted Hula Hoop (Sayi Shi, $ 24, amazon.com) ko Hoopnotica Travel Hoop (Sayi Shi, $ 50, amazon.com), kuma don hula hula mai nauyi daga Amazon zaku iya zuwa, Aurox Fitness Exercise Weighted Hoop ( Sayi shi, $19, amazon.com). Idan kuna neman hana wani ciwon kai a bangarorinku, gwada wannan hoop-padded hula hoop daga Walmart (Sayi Shi, $ 25, walmart.com), wanda ya zo cikin launuka daban-daban guda shida.

Bita don