Kungani Kufanele Uzame Ukubuyisa nokuthi Ungaqala Kanjani

-Delile

• Yini ukuphindaphinda?
• Kungani kufanele uzame ukuphindisela
• Amathiphu okuphepha
• Ungaqala kanjani
• Yini okufanele uyibheke ku-mini-trampoline
• Yini okufanele uyibheke ekilasini lokuqina komzimba
• Ungabuyisa kanjani
• Kulungele
• Ukugijima okuyisisekelo
• Ukugijima okuthuthukile
• Amajeke eqa
• Ukuqhuma phansi kwepelvic
• Izikhawu
• Izisindo
• Ufanele wenze imali kaningi kangakanani?
• Ukuthatha

Sifaka imikhiqizo esicabanga ukuthi ilusizo kubafundi bethu. Uma uthenga ngezixhumanisi ezikuleli khasi, singathola ikhomishini encane. Nansi inqubo yethu.

Yini ukuphindaphinda?

Ukubuyisa uhlobo oluthile lokuzivocavoca umzimba okwenziwa ngenkathi ugxuma kwi-mini-trampoline. Amajump angashesha noma ahambe kancane, futhi angaxubaniswa nokuphumula noma ukunyathela i-aerobic.

Ukuphindaphinda kungasiza ekusebenziseni imisipha emilenzeni, kukhulise ukukhuthazela kwakho, futhi kuqinise amathambo akho, phakathi kwezinye izinzuzo. Lolu hlobo lokuzivocavoca luthola ukuthandwa ngoba lumnene emajoyintini kodwa likuvumela ukuthi usebenze uhlelo lwakho lwezinhliziyo ngaphandle kokukhokhisa umzimba.

Funda ukuze ufunde ngezinzuzo zokubuyela emuva, kanye namathiphu okuphepha nokuningi.

Kungani kufanele uzame ukuphindisela

Ukuphindaphinda ukuvivinya umzimba kunomthelela ophansi wenhliziyo. Ngokuvamile kufanele abantu bayo yonke iminyaka, kusuka ezinganeni kuya kubantu abadala.

Okulandelayo ezinye izinzuzo zokwengeza:

• Isebenza isisu (umgogodla), umlenze, izinqe, nemisipha ejulile yangemuva.
• Kungasiza ukuthuthukisa ukukhuthazela
• Kungashukumisa uhlelo lwe-lymphatic. Ukuphindaphinda kungasiza umzimba wakho ukukhipha ubuthi, amabhaktheriya, amaseli afile, neminye imikhiqizo kadoti.
• Kwangathi kungasiza ekuthuthukiseni ibhalansi, ukuxhumanisa, kanye namakhono wezimoto jikelele.
• Isekela ukuqina kwamathambo, amandla amathambo, futhi, ngakho-ke kungaba yindlela enhle uma une-osteoporosis. Ukubhampa kubeka ingcindezi encane emathanjeni, okuwasiza ukuthi aqine.
• Ingasekela impilo yezitho zangasese, ngokusho kwemibiko ye-anecdotal. Ukubhampa kusebenza imisipha yengaphakathi elijulile elisiza ukuvimbela ukungabambeki komchamo nokusimamisa amalunga enqina.

Amathiphu okuphepha

Njenganoma yikuphi ukuzivocavoca umzimba, kuwumqondo omuhle ukubuza udokotela wakho ngaphambi kokuba uqale ukubuyisa. Ngenkathi ama-mini-trampolines esiza ukumunca amanye amandla ongawahlangabezana nokuzivocavoca komhlaba wendabuko, njengokugijima, lolu hlobo lokuzivocavoca lungahle lungafaneleki uma uke wahlinzwa ngaphambilini noma waba nokunye ukukhathazeka kwezokwelapha.

Lapho usebenzisa i-mini-trampoline:

• Hlola ukuqinisekisa ukuthi i-trampoline yakho iyasebenza futhi isendaweni eqinile ngaphambi kokuzivocavoca ngakunye ukunciphisa ingozi yokuwa noma okunye ukulimala.
• Susa i-trampoline kude nodonga noma ezinye izinto, njengefenisha.
• Qiniseka ukuthi wenza izinhlobo ezahlukahlukene zokuhamba ku-trampoline yakho ukuze ungasebenzisi ngokweqile imisipha efanayo njalo lapho usebenza.
• Cabanga ukuthenga i-trampoline enesibambo ukuze uzinze ngokwengeziwe futhi ulinganise.
• Uma unezingane ezincane, gcina i-trampoline yakho lapho ingasetshenziswa noma ngenye indlela uqiniseke ukuthi wengamela izingane ezingadlala kuyo noma ezizungezile.
• Misa ukweqa ngokushesha uma ubona ukuphefumula okuncane, ubuhlungu, noma ezinye izimpawu zokuxwayisa ngempilo yakho.

Ungazizwa unesiyezi noma unekhanda elincane ngemuva kwezikhathi zakho ezimbalwa zokuqala kwi-mini-trampoline. Umzimba wakho ungadinga nje isikhathi esithile ukujwayela lolu hlobo olusha lokunyakaza, kepha kusamele uyeke ukusebenza uma uzizwa uphela amandla noma unesiyezi. Uma le mizwa iqhubeka nokuzivocavoca okuningana, xhumana nodokotela wakho.

Ungaqala kanjani

Ukuze uzame ukuzenzela ngokwakho, kuzodingeka uthenge i-mini-trampoline ukuze isetshenziswe ekhaya noma ujoyine ijimu ebanikezayo.

Uma uhlela ukuthenga eyodwa, khumbula ukuthi kunezinhlobo eziningi ze-trampolines. Qiniseka ukuthi ukhetha imodeli yabantu abadala encane ngokwanele ukulingana ekhoneni lekhaya lakho. Kungasiza ukuphinda uhlole izilinganiso ngaphambi koku-oda.

Yini okufanele uyibheke ku-mini-trampoline

I-trampoline ekahle yokwengeza kufanele ibe nemilenze eqinile, ezinzile. Umjikelezo uvame ukuwela endaweni ethile phakathi kwama-intshi angama-36 kuye kwangama-48.

Kufanele ikwazi ukubamba isisindo sabantu abadala, okungenani ngamakhilogremu angama-220 kuye kwangama-250. Kungenzeka uqaphele ukuthi ama-trampolines amakhulu angakwazi ukusekela isisindo esithe xaxa.

Ukusebenza okuthulile, okusho ukuthi iziphethu azenzi msindo lapho ubhuza, kungenye into enhle.

Uma ufushane esikhaleni, ungahle uthande ukubheka imodeli egoqekayo eshesha ukuphuma. Kukhona namanye ama-mini-trampolines eza ne-handlebar, engaba usizo uma usaqala. Ungahle uhlangane nezimbalwa eziza ne-tracker eyakhelwe ngaphakathi ukurekhoda izinto ezinjengezimpumputhe zakho ngomzuzu nama-calories ashisiwe.

Nazi ezinye izinketho ezilinganiswe kakhulu ngamaphoyinti entengo ahlukahlukene:

• I-Stamina Folding Trampoline
• UMarcy Trampoline Cardio Umqeqeshi
• I-Ancheer Mini Trampoline
• I-Stamina InTone Oval Jogger
• I-JumpSport 220 Fitness Trampoline

Yini okufanele uyibheke ekilasini lokuqina komzimba

Kunamakilasi okwenyuka ezindaweni zokuzivocavoca ngaphesheya ezweni lonke nangaphezulu. Hlala wazi ukuthi bangahamba ngegama elithi "mini-trampoline" noma "rebounding."

Buza nxazonke ukuze ubone ukuthi kukhona yini okunikezwayo endaweni yangakini. Ungathola futhi amakilasi ngokusesha "amakilasi abuyayo eduze kwami" kuGoogle noma enye injini yokusesha.

Ungadinga ukubhalisela amakilasi kusengaphambili ngoba kungenzeka kube nenani elibekiwe kuphela lama-trampolines atholakalayo. Qiniseka ukuthi ushayela phambili noma, uma kunesidingo, bhalisa ku-inthanethi ngaphambi kokuya ekilasini.

Amanye ama-franchise aqondene nemali ethile angatholakala endaweni yakho afaka:

• inyathela endaweni yaseNew York City
• ((BOUNCE)) e-United Kingdom
• Jumping Fitness, enezindawo ezahlukahlukene emhlabeni jikelele

Uma ungathandi ijimu kodwa unentshisekelo ekilasini lokuqina komzimba, iBounce Society Fitness ingumphakathi oku-inthanethi lapho ungathatha khona amakilasi abuyayo aqondiswa abafundisi abaqinisekisiwe.

Ungabuyisa kanjani

Kulungele

Qala ngemizuzu embalwa yokweqa okulula ukufudumeza imisipha yakho. Umqondo lapho uqala ukujwayela umuzwa wokugxuma. Akuyona into oyenzayo empilweni yakho yansuku zonke.

Indlela efanele yokugxuma akuyona into ongayenza ngokwemvelo. Ufuna ukuzama ukunyathela phansi ebusweni be-trampoline. Futhi awudingi ukweqa kakhulu, i-intshi eyodwa kuya kwamabili nje kulungile. Bheka le vidiyo ngezikhombi ezithile.

Ukugijima okuyisisekelo

Ijogu eyisisekelo ku-trampoline ukuvivinya umzimba okuhle. Kubandakanya ukugcina umqolo wakho uqonde noma, kungenjalo, uncika kancane emuva futhi uphakamisa amadolo akho phambi kwakho ngamunye ngesikhathi ugijima endaweni. Izingalo zakho kufanele zishaye ezinhlangothini zakho njengoba zenza lapho ugijima phansi.

Uma usaqala, ungahle ufune kuphela ukuphakamisa amadolo amasentimitha ambalwa. Uma usuwakhe amandla, ungathuthukela emadolweni aphakeme, lapho ithanga lakho lifana khona nomhlabathi ongaphansi kwakho.

Ukugijima okuthuthukile

Lapho usuthole phansi ifomu lokugijima, ungazungeza ku-trampoline. Iqala ngokugijima okuyisisekelo, bese udlulela endaweni ebanzi. Ungakwazi nokunyakazisa izingalo zakho ngaphezu kwekhanda lakho njengoba uqhubeka nokugijima.

Njengoba ukujima kuqhubeka, kugijinywa kusuka kolunye uhlangothi lwetrampolini kuye kolunye. Ukuhamba ukusuka kolunye uhlangothi kuya kolunye kungasiza ukwenza kusebenze amaqembu ahlukene emisipha.

Nayi inqubo yokugijima yevidiyo okufanele uyicabangele.

Amajeke eqa

Ama-jumping jump kuma-rebounder awafani namajack jumping ajwayelekile. Lapho wenza ama-jumping jacks ku-rebounder, uzofuna ukwehla lapho uhambisa imilenze yakho ngaphakathi nangaphandle.

I-torso yakho kufanele igobeke kancane phambili futhi izingalo zakho azidingi ukuya ngaphezulu. Esikhundleni salokho, bangenise bese uphumela ezinhlangothini zakho njengoba wehla ngamandla ngemilenze yakho.

Qhubeka nokunyakaza imizuzu emi-2 ukuya kwemi-3.

Ukuqhuma phansi kwepelvic

Ukuze usebenze phansi phansi kwe-pelvic ku-rebounder, faka ibhola elithambile, elincane le-squishy phakathi kwamadolo akho. Ngemuva kwalokho, qala ukubhampa kancane njengoba uphefumulela okhalweni lwakho. Kungasiza ukubeka izandla zakho ethanjeni lakho le-pubic ukugxila kule ndawo.

Phefumulela phezulu njengoba ucindezela amathanga akho angaphakathi ndawonye bese ugoqa imizuzu emi-2 kuya kwemi-5 ingqikithi. Qala isikhathi esifushane futhi wandise isikhathi njengoba wakha amandla.

Izikhawu

Ngenkathi ungenza noma yikuphi kwalokhu kuzivocavoca nganoma yisiphi isikhathi eside, ukushintsha umzamo omkhulu ngomzamo wokutakula kungakusiza ukuthi ushise ama-calories amaningi futhi uthuthukise ukuqina komzimba wakho jikelele.

Zama ukweqa ngomzamo onzima imizuzwana engama-20 bese uphumule noma weqe ngomzamo wokukhanya imizuzwana eyi-10. Phinda lezi zikhathi ngezikhathi eziyi-7 ngaphezulu.

Njengoba uya uqina, ungakhuphula ubude besikhawu sakho ube yiminithi noma ngaphezulu.

Izisindo

Uma usunethezekile ngokugxuma, ungakhuphula umzamo wakho ngokuzivocavoca ngamandla okukhulu ngokungeza izinsimbi.

Uma uthatha isinqumo sokwengeza izinsimbi, qala ngokubamba izisindo ezilula zesandla (amakhilogremu amabili kuya kwayisi-3) okwemizuzu embalwa nje bese usebenza indlela yakho ufinyelela ezinsimbini ezisindayo nobude obude.

Ufanele wenze imali kaningi kangakanani?

Awukho umhlahlandlela obekiwe wenombolo yezinsuku zokufaka ukubuyela esimeni sakho. Ucwaningo lwango-2018 lubonise ukuthi ababambiqhaza abazivocavoca ngama-mini-trampolines izinsuku ezimbalwa ezinsukwini ezintathu ngeviki babone izinzuzo ezinkulu, njengokukhuphuka kwesivinini sokugijima.

Isikhathi eside kangakanani lapho ugxuma iseshini ngayinye kukuwe nezinga lakho lokuqina. Ungathola izinzuzo eziningi ngemizuzu engu-15 kuye kwengu-20 yokuzivocavoca nge-mini-trampoline. Kepha, uma usanda kuqala nge-rebounding, ungahle uthande ukuqala ngokusebenza okufishane futhi wakhe njengoba ulungisa.

Ukuthatha

Konke okudingayo ukuqala ukubuyisa i-trampoline eyisisekelo. Ungakuthola ukusebenzisa ku-inthanethi mahhala kumasayithi afana ne-YouTube, okwenza lokhu kube ukuzivocavoca okulungele isabelomali.

Noma ngabe ufuna inqubo enomthelela ophansi noma isisusa sokuqalisa imigomo yakho yokuqina, ukubuyela emuva kungaba yilokho okudingayo ukubuyisela impilo ethile esimisweni sakho sokuzivocavoca umzimba.