Chifukwa Chimene Muyenera Kuyesa Kubwereranso ndi Momwe Mungayambire

Zamkati

• Kodi chikuwonjezeka ndi chiyani?
• Chifukwa chomwe muyenera kuyesa kubweza
• Malangizo a chitetezo
• Momwe mungayambire
• Zomwe muyenera kuyang'ana mu mini-trampoline
• Zomwe muyenera kuyang'ana pagulu lolimbitsa thupi
• Momwe mungabwezeretsere
• Konzekera
• Kuthamanga kwakukulu
• Kuthamanga kwakukulu
• Kudumphadumpha
• Pelvic pansi amaphulika
• Zidutswa
• Zolemera
• Kodi muyenera kubweza kangati?
• Kutenga

Timaphatikizapo zinthu zomwe timaganiza kuti ndizothandiza kwa owerenga athu. Ngati mutagula maulalo omwe ali patsamba lino, titha kupeza ndalama zochepa. Nayi njira yathu.

Kodi chikuwonjezeka ndi chiyani?

Kubwereranso ndi mtundu wa masewera olimbitsa thupi omwe amachitika ndikudumpha pa mini-trampoline. Kudumpha kumatha kukhala kofulumira kapena kochedwa, ndipo kumatha kusakanikirana ndi kupumula kapena kupondaponda kwa aerobic.

Kuchulukanso kumatha kuthandizira kulimbitsa minofu yamiyendo, kukulitsa kupirira kwanu, komanso kulimbitsa mafupa anu, mwazinthu zina zambiri. Zochita zamtunduwu zikuyamba kutchuka chifukwa ndizofatsa pamalumikizidwe koma zimakupatsani mwayi wogwira ntchito yamtima wanu osakhometsa thupi.

Pemphani kuti muphunzire za maubwino obwerezabwereza, kuphatikiza malangizo achitetezo ndi zina zambiri.

Chifukwa chomwe muyenera kuyesa kubweza

Kubwereranso ndikumachita masewera olimbitsa thupi. Ndizofunikira kwambiri kwa anthu amisinkhu yonse, kuyambira ana mpaka achikulire.

Zotsatirazi ndi zina zowonjezera zakubwezeretsanso:

• Amagwira ntchito m'mimba (pakati), mwendo, matako, ndi minofu yakuya kumbuyo.
• Zitha kuthandiza kukonza kupirira
• Itha kuyambitsa machitidwe amitsempha yamagazi. Kuchulukanso kumatha kuthandizira thupi lanu kutulutsa poizoni, mabakiteriya, maselo akufa, ndi zinthu zina zotayidwa.
• Zitha kuthandizira kukonza bwino, kulumikizana, komanso luso lamagalimoto.
• Imathandizira kulimba kwa mafupa, kulimba kwa mafupa, ndipo, chifukwa chake ikhoza kukhala njira yabwino ngati muli ndi matenda otupa mafupa. Kubweza kumapanikiza mafupa pang'ono, zomwe zimawathandiza kulimba.
• Itha kuthandizira thanzi la m'chiuno, malinga ndi malipoti anecdotal. Kuphulika kumagwiritsa ntchito minofu yakuya yomwe imathandiza kupewa kukanika kwamikodzo ndikukhazikika pamafundo amchiuno.

Malangizo a chitetezo

Monga zolimbitsa thupi zilizonse, ndibwino kufunsa dokotala musanayambirenso. Ngakhale ma mini-trampolines amathandizira kutengera zina mwazomwe mungakumane nazo ndi zochitika zapadziko lapansi, monga kuthamanga, zolimbitsa thupi zamtunduwu sizingakhale zoyenera ngati mudachitidwapo maopaleshoni am'mbuyomu kapena muli ndi zovuta zina zamankhwala.

Mukamagwiritsa ntchito mini-trampoline:

• Onetsetsani kuti trampoline yanu ikugwira ntchito komanso pamalo okhazikika musanachite masewera olimbitsa thupi kuti muchepetse chiopsezo chakugwa kapena kuvulala kwina.
• Chotsani trampoline kutali ndi khoma kapena zinthu zina, monga mipando.
• Onetsetsani kuti mukuyenda mosiyanasiyana pa trampoline yanu kuti musagwiritse ntchito minofu imodzimodzi nthawi iliyonse yomwe mumagwira ntchito.
• Ganizirani kugula trampoline yokhala ndi chogwirira kuti mukhale okhazikika ndikuwongolera.
• Ngati muli ndi ana ang'onoang'ono, sungani trampoline yanu osagwiritsa ntchito kapena onetsetsani kuti mukuyang'anira ana omwe amasewera kapena mozungulira.
• Lekani kudumpha nthawi yomweyo mukawona kupuma pang'ono, kupweteka, kapena zizindikilo zina ndi thanzi lanu.

Mutha kukhala ndi chizungulire kapena kupepuka pambuyo panu kangapo pa mini-trampoline. Thupi lanu lingangofunika nthawi kuti musinthe mayendedwe atsopanowa, komabe muyenera kusiya kuchita masewera olimbitsa thupi ngati mukumva kukomoka kapena kuchita chizungulire. Ngati izi zikupitilira kulimbitsa thupi kangapo, funsani dokotala wanu.

Momwe mungayambire

Kuti muyesere kubwereranso panokha, muyenera kugula mini-trampoline yogwiritsa ntchito kunyumba kapena kulowa nawo masewera olimbitsa thupi omwe amawapatsa.

Ngati mukufuna kugula imodzi, kumbukirani kuti pali mitundu yambiri yama trampolines. Onetsetsani kuti musankhe mtundu wachikulire womwe ndi wocheperako kuti ungakwane pakona la nyumba yanu. Kungakhale kothandiza kuwunika kawiri musanayitanitse.

Zomwe muyenera kuyang'ana mu mini-trampoline

Trampoline yoyenera kubwereranso iyenera kukhala yolimba, miyendo yolimba. Chozungulira nthawi zambiri chimagwera penapake pakati pa mainchesi 36 mpaka 48.

Iyenera kukhala yolemera kulemera kwa achikulire, osachepera mapaundi 220 mpaka 250. Mutha kuzindikira kuti ma trampoline akuluakulu amatha kuthandizira kulemera kwake.

Kuchita bata, kutanthauza kuti akasupe samapanga phokoso mukamabweza, ndichinthu china chabwino.

Ngati mukusowa pamlengalenga, mungafune kuganizira mtundu wopindika womwe umangoyenda mosavuta. Palinso ma mini-trampolines omwe amabwera ndi chogwirizira, chomwe chingakhale chothandiza ngati ndinu oyamba kumene. Mutha kukumana ndi ochepa omwe amabwera ndi tracker yomangidwa kuti ajambule zinthu monga kulumpha kwanu pamphindi ndi ma calories otenthedwa.

Nazi zina mwazomwe mungasankhe pamitengo yamitengo yosiyanasiyana:

• Mphamvu Yopinda Trampoline
• Marcy Trampoline Wophunzitsa Cardio
• Ancheer Mini Trampoline
• Mphamvu Yakumaso Oval Jogger
• JumpSport 220 Fitness Trampoline

Zomwe muyenera kuyang'ana pagulu lolimbitsa thupi

Pali makalasi omwe akuchulukirachulukira m'malo ena olimbitsa thupi mdziko muno komanso kupitirira. Kumbukirani kuti atha kupita ndi dzina la "mini-trampoline" kapena "rebound."

Funsani mozungulira kuti muwone ngati pali zoperekedwa m'dera lanu. Muthanso kupeza makalasi posaka "makalasi obwerera pafupi ndi ine" pa Google kapena makina ena osakira.

Mungafunike kulembetsa maphunziro pasadakhale popeza mwina pali ma trampolines ochepa omwe amapezeka. Onetsetsani kuti mwayimbira patsogolo, kapena ngati kuli kofunikira, lembani pa intaneti musanapite kukalasi.

Ma franchise ena omwe angabweretse omwe amapezeka mdera lanu ndi awa:

• trampoLEAN m'dera la New York City
• ((BOUNCE)) ku United Kingdom
• Kulimbitsa Thupi, ndi malo osiyanasiyana padziko lonse lapansi

Ngati simukukonda masewera olimbitsa thupi koma mukusangalatsidwa ndi gulu lolimbitsa thupi, Bounce Society Fitness ndi gulu lapaintaneti momwe mungatenge makalasi obwerezabwereza motsogozedwa ndi aphunzitsi ovomerezeka.

Momwe mungabwezeretsere

Konzekera

Yambani ndi mphindi zochepa zolumpha kuti mutenthe minofu yanu. Lingaliro mukamayamba ndikuzolowera kumverera kwa kudumpha. Sichinthu chomwe mumachita m'moyo wanu watsiku ndi tsiku.

Njira yoyenera yolumpha sizomwe mungachite mwachilengedwe. Mukufuna kuyesa kupondaponda pamtunda wa trampoline. Ndipo simuyenera kudumpha kwambiri, mainchesi imodzi kapena awiri basi ndiyabwino. Onani kanemayu kuti akuthandizeni.

Kuthamanga kwakukulu

Kuthamanga kwakukulu pa trampoline ndi chiyambi chabwino cholimbitsa thupi. Zimaphatikizapo kusunga msana wanu molunjika kapena, mwanjira ina, kudalira kumbuyo pang'ono ndikukweza mawondo anu patsogolo panu kamodzi mukamathamanga m'malo. Manja anu akuyenera kupopera mbali zanu monga momwe amachitira mukathamanga pansi.

Ngati mukungoyamba kumene, mungangofuna kukweza mawondo anu mainchesi angapo. Mukakhala ndi mphamvu, mutha kupita patsogolo mpaka mawondo apamwamba, komwe ntchafu yanu imafanana ndi nthaka yomwe ili pansipa.

Kuthamanga kwakukulu

Mukapeza mawonekedwe othamanga pansi, mutha kuyendayenda pa trampoline. Imayamba ndikuthamanga, kenako ndikusunthira pamalingaliro ambiri. Mutha kusuntha mikono yanu pamwamba pamutu panu mukamapitiliza kuthamanga.

Pamene kulimbitsa thupi kukupita, kuthamanga kuchokera mbali imodzi ya trampoline kupita kumzake. Kuyenda uku ndi uku kungathandize kuyambitsa magulu amitundu yosiyanasiyana.

Nayi njira yothamangitsira kanema kuti muganizire.

Kudumphadumpha

Kulumpha ma jacks pa rebounder sikuli ngati zodumpha zachilendo. Mukamachita kulumpha ma jacks pa rebounder, mufunika kupondaponda pansi mukamayendetsa ndikutuluka.

Thupi lanu liyenera kupindika patsogolo pang'ono ndipo mikono yanu siyenera kupita pamwamba. M'malo mwake, awasungeni ndikutuluka kupita kumbali yanu pamene mukutsika ndi miyendo yanu.

Pitirizani izi kwa mphindi ziwiri kapena zitatu.

Pelvic pansi amaphulika

Kuti mugwiritse ntchito pakhosi panu, ikani mpira wofewa, wolimba pakati pa mawondo anu. Kenaka, yambani kuyamba pang'onopang'ono pamene mukupumira m'chiuno mwanu. Zitha kuthandizira kuyika manja anu pafupa lanu la pubic kuti muziyang'ana kwambiri malowa.

Pumirani pamene mukufinya ntchafu zanu zamkati palimodzi ndikulumikiza kwa mphindi ziwiri kapena zisanu. Yambani kanthawi kochepa ndikukulitsa nthawiyo mukamalimbikira.

Zidutswa

Ngakhale mutha kuchita izi mwanthawi yayitali, kusinthasintha khama ndi kuyambiranso kumakuthandizani kuwotcha ma calories ambiri ndikukhalitsa ndi thanzi lamtima.

Yesani kudumpha ndi khama kwa masekondi 20 ndikupumula kapena kulumpha ndi kuyesetsa pang'ono kwa masekondi 10. Bwerezani nthawi izi maulendo 7.

Mukamakula, mutha kukulitsa kutalika kwakanthawi mpaka mphindi kapena kupitilira apo.

Zolemera

Mukakhala omasuka ndikudumpha, mutha kuwonjezera kuyesayesa kwanu ndi kulimbitsa thupi kwambiri powonjezera zolemera.

Ngati mwasankha kuwonjezera zolemera, yambani kugwira zolemera zopepuka (2 mpaka 3 mapaundi) kwa mphindi zochepa ndikukhala ndi zolemera zolemera komanso kutalika kwanthawi yayitali.

Kodi muyenera kubweza kangati?

Palibe chitsogozo chokhazikitsidwa cha masiku angapo oti muphatikize zomwe mumachita. Kafukufuku wa 2018 adawonetsa kuti omwe atenga nawo gawo pa ma mini-trampolines kwa masiku atatu pa sabata awona zabwino zambiri, monga kuthamanga kuthamanga.

Mukadumpha gawoli mulitali yayitali bwanji ndi kwa inu komanso kulimbitsa thupi kwanu. Mutha kupeza maubwino ambiri mutangolimbitsa mphindi 15 mpaka 20 pa mini-trampoline. Koma, ngati mukungoyamba kumene kubweza ndalama, mungafune kuyamba ndi kulimbitsa thupi kwakanthawi kochepa ndikumanga momwe mungasinthire.

Kutenga

Mukufunika kuyamba rebounding ndi trampoline zofunika. Mutha kupeza zolimbitsa thupi pa intaneti kwaulere pamasamba ngati YouTube, ndikupangitsa kuti izi zikhale zolimbitsa thupi.

Kaya mukuyang'ana zochitika zochepa kapena zolimbikitsa kuti muyambe kuchita masewera olimbitsa thupi, kubwereranso kungakhale zomwe mukufunikira kuti mubwererenso m'zochita zanu zolimbitsa thupi.