1 - Kutanga NeCheto-ku-Side Hooping
Hula hoops haisi yevana chete! Hooping-inofungidzira hula hooping kurovedza muviri-inofadza uye inokonzera nzira inopisa makoriyori uye kuunganidza basa rine chokuita nehutano. Maererano neongororo yakaitwa paYunivhesiti yeWisconsin iyo yakabhadharwa neAmerican Council on Exercise, hula hooping ne hula hoop inorema inopisa seanomwe makorikiti paminiti kana akawanda se 420 makiriyoni paawa. Kunyanya, hula hooping inokurudzira kuwirirana uye inovandudza simba rekunze. Wedzera hooping kune tsika yako yekuita basa nguva dzose yekuvhenganisa zvinhu, kana kungotora hoop uye kupikisa vana vako kuti vadzike. Vachafadzwa nezvakaitika, uye iwe uchazonzwa zvakanaka pamusoro pekuwedzera chimwe chinhu chakawedzerwa kune rimwe zuva rako.
Kurutivi-ku-Side Hooping
Rutivi-ne-kurutivi hooping maitiro ndeimwe vanhu vanozivikanwa zvikuru. Bata hula hoop mushure mako uye uite kuti ichitseke nekuisvina iyo muchiuno chako. Rega kuenda kune hoop uye utange kuchinja mahudyu ako kubva kune rumwe rutivi kusvika kune rumwe rutivi kuti uchengetedze uye uende. Unganidza huwandu hwemagetsi makumi maviri nemakumi mashanu emasero makumi mashanu, kushandura pakati pekunamatira hoop kusvika kuruboshwe uye kushandura hoop kuenda kurudyi.
2 - Front-to-Back Hooping
Kubvira-kusvika-kumashure hooping kwakafanana zvikuru ne-side-to-side hooping, asi pachinzvimbo chokuchinja mahudyu ako kubva kune rumwe rutivi-kune-kurutivi, iwe unodzungudza makumbo ako kuitira kuti rimwe rutsoka ruri mberi kweumwe, uye iwe unoshandura mahudyu ako kubva front-to-back kuti uchengetedze hoop up uye uone. Chengetedza zvakakwana mazana makumi maviri nemapfumbamwe, mumasero makumi mashanu, kushandura pakati pegumbo iro rakakanganiswa mberi.
3 - Hula Hops
Iwe haufaniri kushandisa hula hoop chete hooping. Iwe unogona kuishandisa sehupfungwa nemagetsi yekushandisa nekuisa pasi uye kuvhara mukati uye kubva muhomwe nenzira yakatemwa. Semuenzaniso, unogona kungoenda kune rumwe rutivi, kubva pakati, kubuda kubva pane hoop kuenda kurudyi, kutamira kumashure, ndokubva uchinge uchibuda kubva kune hoop kuenda kuruboshwe. Kana, iwe unogona kuita mapepa ekudzoka shure, kana kunyange pamuchinjikwa wakarongeka, paunotanga kumashure kwechidzitiro, famba kusvika pakati, famba kuenda kurudyi, dzoka kumashure kusvika pakati, kuruka kuruboshwe, kuruka kumashure, ipapo famba mberi. Zvakanakisisa kuita hula hops kwenguva-sarudza kuti chii chaunoda kuita, uye chinangwa chekuita kwemasekondi 30 kusvika ku90.
4 - Slide pasi peSumo Squats
Hula hoops inogonawo kushandiswa sezvivako zvekudzidzira simba-kuvaka . Slide iri pasi pekumirira sumo inowedzera simba remuviri, kubatana, uye hip kushanduka.
Tora hula hoop vertically muruoko rwako rworuboshwe kuitira kuti hoop isangane nevhu. Tora rutsoka rwako rworuboshwe kusvika pauri iwe unogona kuburikidza nehomwe, kuitira kuti pasi yehangu iri pedyo nemutsetse wako. Rongedza zvigunwe zvako zvekunze uye ugadzire uremu hwako muzvitsitsinho zvako. Bvisa zviuno zvako kumashure uye udzike pasi pasi, uchengete uremu hwako muzvitsitsinho sezvaunoshandura muviri wako kuruboshwe, uchipfuura nepasi nepakati. Dzvinya iwe pachako kusvika kune imwe hafu squat kune rumwe rutivi, ndokusvetuka pasi uye udzoke zvakare kuburikidza nehombodo, uchikwira kusvika hafu yekate pachikamu chekutanga. Ita kuti mabheji ako anofambidzana nemakumbo ako ose mukati mekushandisa. Ita mapoka maviri e squats rimwe nerimwe.
5 - Mamwe Mamwe Mamwe Mamwe Mashoko
Izvo zvinoshandiswa zvinosungirirana ne hula hoop inzira yakanaka yekuvandudza utano hwemwoyo uye simba rezasi-muviri. Sangano rinokurudzira rinogonawo kusimbisa simba refudzi, asi izvi zvinoenderana, muchikamu, pamusoro pehukuru hwehu hula hoop yako.
Simira netsoka dzako pfudzi-yakaparadzana, zvigunwe zvako zvakanyura kunze, mabvi ako akadzikama. Bata hula hoop mumaoko ose maviri pamapfudzi-refu kuitira kuti inopoteredza muviri wako uye yakaenzana pasi. Gadzirisa muviri wako kuruboshwe, bendama mabvi maviri uye tanga kuderedza mabvi ako kumashure kumhepo sezvaunoshandisa hula hoop kumusoro pamusoro wako. Kana mabvi ako achiita mapeji 90-degree, chengetedza kumashure kuti umire apo iwe unotenderera muviri wako kumashure uye unounza hula hoop shure kunzvimbo yekutanga. Zvadaro, shandura muviri wako kurudyi, uchiita runyararo kune rumwe rutivi. Rambai kuruboshwe lunge-pakati-kurudyi mutezheni kusvikira maita 15 lunge mhepo kumativi ose. Ita zvikamu zvitatu zvese.
6 - Muchinjikwa-muviri unoshandura
Kuvandudza simba rekutanga ne hula hoop cross-body twist.
Mira nemakumbo ako futi-yakaparadzana nepakati, mabvi ako akadzikamisa zvishoma, akabata hula hoop mumaoko maviri zviri zviviri pamberi pomuviri wako kuitira kuti zvive zvakananga pasi, maoko ako akazara zvakanyanya. Kuchengeta maoko ako zvakananga, shandura torsi yako kuruboshwe, uchida kubata bhegi rako rezasi nebhokisi rako rekurudyi sezvo hula hoop inokanganisa mushure memuviri wako. Iwe unogona kukotamisa mabvi ako uye gadzika tsoka dzako sezvaunoda, asi chengetedza torsi yako seyo yakananga sezvinobvira mukufamba kwose.
Kubva pane chinzvimbo ichi, shandisa pfungwa yako uye ucheke hula hoop kumusoro uye mumuviri wako, uchengete maoko ako zvakananga, kusvikira hula hoop inotambanudzwa pamusoro pemusoro wako kurudyi rwemuviri wako. Iwe unogona kuchinja rutsoka rwako rworuboshwe uye chiuno chako kuti utarise kurudyi. Dzorera chikamu uye ucheke hula hoop shure uye shure kwemuviri wako. Ita zvidzo gumi nematanhatu kune rumwe rutivi, kune zvikamu zvitatu zvese pamativi.
Kunobva:
> Holthusen J, Porcari J, Foster C, et al. ACE-inotsigirwa neKutsvakurudza: Hooping-Inobatsira Workout kana Child Play? https://www.acefitness.org/certifiednewsarticle/1094/ace-sponsored-research-hooping-ffective-workout. Yakabudiswa munaJanuary 2011. Yakasvika munaJuly 24, 2016.