1 - Qala ka ho lehlakoreng le leng ho ea ho lehlakoreng
Li-hoops tsa Hula hase tsa bana feela! Hooping-ho ikoetlisa ka ho ikoetlisa ka ho ikoetlisa-ke mokhoa o monate le o tlaase oa ho chesa lik'hilojule le ho bokella mosebetsi o amanang le bophelo. Ho latela phuputso e entsoeng Univesithing ea Wisconsin e neng e tšehetsoa ke American Council on Exercise, hula hooping le hula hoop e boima e chesa lik'hilojule tse supileng ka motsotso kapa boholo ba lik'hilojule tse 420 ka hora. Ho feta moo, hula hooping e eketsa ts'ebetso le ho ntlafatsa matla a motheo. Kenya hooping lenaneong la hau la ho ikoetlisa kamehla bakeng sa ho kopanya lintho, kapa feela ho nka sekoti le ho phephetsa bana ba hao ho koala. Ba tla thabela phihlelo eo, 'me u tla ikutloa u le motle ka ho eketsa mosebetsi o mong o eketsehileng ho letsatsi la hau.
Ho-ho-ho-ho-ho-ho-hoka
Boikoetliso ba mahlakoreng a lehlakoreng le leng ke batho ba le mong ba tsebang haholo. Tšoara hola ea hula khahlanong le mokokotlo oa hao mme ue sisinyehe ka ho e tšela ka lehlakoreng la hao. Lumella ho ea holimo 'me u qale ho fetola letheka ho tloha ka lehlakoreng le leng ho boloka hoop le ho falla. Bokella li-spin tse 200 ka lihlopha tse 50, ho fapanyetsana pakeng tsa ho senya lekhako le letšehali le ho sotha sekoti ho le letona.
2 - Hooping ea pele ho ea morao
Hooping pele-ho ea morao e tšoana haholo le hooping ka lehlakoreng le leng, empa ho e-na le ho fetola letheka ho tloha ka lehlakoreng le le leng, u thekesela maoto kahoo leoto le leng le ka pel'a e 'ngoe,' me u tlohela letheka ho tloha pele-ho-khutla ho boloka hoop le ho phallela. Bokella li-spin tse 200, ka lihlopha tse 50, tse fapaneng pakeng tsa leoto le felletseng pele.
3 - Hula Hops
Ha ho hlokahale hore u sebelise hula hoop bakeng sa hooping feela. U ka e sebelisa e le sesebelisoa sa pelo le metsoako ka ho se beha fatše le ho kena ka ntle le ka ntle ho feshene ka feshene e reretsoeng esale pele. Ka mohlala, u ka itšoara ka lehlakoreng le le leng, ho qala bohareng, ho tsoa ka holimo ho ea ho le letona, ho khutlela morao ho ea bohareng, ebe u tsoa ka holimo ho ea ka ho le letšehali. Kapa, o ka etsa li-hops ho khutlela morao, kapa esita le sebopeho sa sefapano, moo u qalang teng, ho ea bohareng, ho ea ka ho le letona, ho khutlela morao ho ea bohareng, ho ea ka ho le letšehali, ho khutlela morao ho ea bohareng, joale u shebe pele. Ho molemo ho etsa li-hola tsa hula ka nako-etsa qeto ea hore na ke sefe seo u batlang ho se etsa, ebe u ikemiselitse ho se etsa metsotsoana e 30 ho ea ho e 90.
4 - Slide ka tlase ho Sumo Squats
Hula hoops e ka boela ea sebelisoa e le lisebelisoa tsa ho ikoetlisa ka matla. Slide e ka tlas'a sumo squat e eketsa matla a tlase a 'mele, ho sebelisana le ho fetoha ha mokokotlo.
Tšoara hula hoop vertically ka letsohong la hau le letšehali e le hore sekoti se kopane le fatše. Tsamaea leoto la hao le letšehali ho fihlela moo u ka khonang, e le hore tlase ea hoop e haufi le mola oa hau. Tšoaea menoana ea hau ka ntle 'me u behe boima ba hao lirethe. Tloha letheka morao 'me u qete fatše fatše, u boloke boima ba hao lirethe ha u ntse u fetisetsa' mele oa hao ka ho le letšehali, u o fetise ka tlase le ka hare. Ikitlaetsa ho ea squat halofo ka lehlakoreng le fapaneng, joale squat khutlela fatše le ho feta ka hoop, ho nyolohela ho squat halo ka lehlakoreng le qalang. Etsa bonnete ba hore pale ea mangole e tsamaisana le menoana ea hau nakong ea boikoetliso. Etsa lihlopha tse peli tsa squats ka lehlakoreng le leng.
5 - Mohala o fapaneng o le mong
Mochine o tsitsitseng o hatisa ka hula hoop ke tsela e ntle ea ho ntlafatsa bophelo bo botle ba pelo le matla a 'mele. Mokhatlo o hatellang o ka boela oa ntlafatsa matla a mahetla, empa seo se itšetlehile ka karolo ea boima ba hula hoop ea hau.
Ema ka maoto lehetla-bophara, menoana ea hau e ile ea phahama ka ntle, mangole a hao a kobeha hanyenyane. Tšoara hula hoop matsohong ka bobeli ka bophahamo ba mahetla e le hore e pota-potile 'mele oa hao' me e bapane le fatše. Fokotsa 'mele oa hau ka ho le letšehali, o khumama mangole ka bobeli mme o qala ho theolela lengole ka morao ha u ntse u hatella hula hoop holimo ho hlooho ea hau. Ha mangole a etsa maqhubu a 90-degree, qobella morao ho ema ha u ntse u fetola 'mele oa hau ho ea bohareng ebe o tlisa hula hoop ho ea fihla sebakeng sa pele. Ka mor'a moo, senya 'mele oa hao ka ho le letona, o etsa setulo ka lehlakoreng le leng. Tsoela pele ho lihlopha tse ling tsa lunge tse ka letsohong le letšehali ho fihlela u entse mechine e 15 ea lunge ka lehlakoreng le leng. Etsa lipalo tse tharo.
6 - Ho senya setopo
Ntlafatsa matla a mantlha le hula hoop cross-body sesebelisoa.
Ema ka maoto lehetla-bophara bo arohane, mangole a hao a kobehile, a tšoere hula hoop ka matsoho ka bobeli ka ho toba ka pel'a 'mele oa hao e le hore o phalle fatše, matsoho a hao a atolohe. Ho boloka matsoho a otlolohile, ho potoloha sefuba sa hao ka letsohong le letšehali, ho ikemiselitse ho ama lengole la hao le letšehali le sekoti sa hau se letona ha hula hoop e sotha ka mor'a 'mele oa hau. U ka khumama ka mangole 'me u shebe maoto a hau ha ho hlokahala, empa u boloke molumo oa hao ka ho toba kamoo ho ka khonehang ho pholletsa le mokhatlo.
Ho tloha sebakeng sena, kopanya motsoako oa hau le ho khaola hula hoop le ho pholletsa le 'mele oa hau, ho boloka matsoho a otlolohile, ho fihlela hula hoop e fetisetsoa holim'a hlooho ea hau ka lehlakoreng le letona la' mele oa hau. O ka fetola leoto la hao le letšehali le letheka la hao ho shebella se nepahetseng. Khutlisetsa mokha ona mme u khaole hula hoop ka morao le ka morao oa 'mele oa hau. Etsa lipetlisiso tse 15 ka lehlakoreng le leng, ka kakaretso ea lihlopha tse tharo ka lehlakoreng le leng.
Mohloli:
> Holthusen J, Porcari J, Foster C, et al. Patlisiso e tšehetsoeng ke ACE: Thuto ea Hooping-e Atlehang kapa ea Bana? https://www.acefitness.org/certifiednewsarticle/1094/ace-hella-research-hooping-effective-workout. E hatisitsoe ka January 2011. E fumaneha ka la 24 July, 2016.