Idan baku ga Hula Hoop ba tun kuna ƙarami, lokaci yayi da za ku sake kallon. Ba kawai kayan wasan yara ba, hoops iri-iri ne yanzu shahararrun kayan aikin motsa jiki. Amma shin da gaske hoping yana da kyau motsa jiki? "Ba mu da shaida da yawa game da shi, amma ya bayyana cewa yana da damar samun nau'ikan fa'idodin motsa jiki iri ɗaya kamar kuna tsere ko keke," in ji James W. Hicks, masanin ilimin cututtukan zuciya na zuciya a Jami'ar. California-Irvine.
Menene Hula Hoop?
Ƙunƙarar motsa jiki zobe ne na abu mara nauyi wanda kuke jujjuyawa a kusa da tsakiyar ku ko kewaye da wasu sassan jiki kamar hannayenku, gwiwoyi ko idon sawu. Kuna kiyaye hoop a cikin motsi ta hanyar girgiza (ba jujjuya ba) ciki ko gaba da baya, da dokokin kimiyyar lissafi - ƙarfin tsakiya, saurin gudu, hanzari da nauyi, misali - yi sauran.
Motsa motsa jiki sun kasance a cikin ɗaruruwan ɗaruruwan (idan ba dubbai) na shekaru kuma sun sami suna a duniya a cikin 1958. Wannan shine lokacin da Wham-O ya ƙirƙira rami, filastik, hoop mara nauyi (wanda aka ƙirƙira azaman Hula Hoop), wanda ya kama shi azaman faɗuwa. Wham-O ya ci gaba da yin da sayar da Hula Hoop a yau, tare da jami'an kamfani suna lura cewa ana samun hoops a duk duniya a kowane matakin dillalai da rarraba jumloli.
Tun lokacin da Hula Hoop ya fara bazuwa, wasu kamfanoni sun ci gaba da samar da hoops a matsayin kayan wasan yara ko kayan motsa jiki. Amma lura cewa kawai Wham-O's hoop shine Hula Hoop a hukumance (kamfanin yana da manyan manufofi da kare alamar kasuwancinsa), kodayake mutane sukan yi la'akari da duk motsa jiki kamar "hula hoops."
The Hooping Trend
Shahararrun ƙwanƙwasa motsa jiki ya ragu kuma ya ragu. Sun kasance ja-zafi a cikin 1950s da 60s, sannan suka zauna cikin kwanciyar hankali na amfani.
A cikin 2020, keɓewar cutar ta haifar da ruri mai ruri zuwa tauraro. Masu sha'awar motsa jiki (maƙale a gida) sun fara neman hanyoyin jazz sama da motsa jiki kuma sun juya zuwa hoops. Sun buga nasu bidiyoyi masu tada hankali a shafukan sada zumunta, inda suka tattara miliyoyin ra'ayoyi.
Menene roko? “Yana da daɗi. Kuma duk yadda za mu yi ƙoƙari mu gaya wa kanmu in ba haka ba, ba duk motsa jiki ba ne mai daɗi. Har ila yau, wannan motsa jiki ne wanda ba shi da tsada kuma ana iya yin shi daga jin dadi na gida, inda za ku iya samar da sautin sautin ku don motsa jiki, "in ji Kristin Weitzel, mai horar da motsa jiki a Los Angeles.
Amfanin Injini
Tsayawa hoop motsa jiki yana jujjuyawa na kowane tsawon lokaci yana buƙatar kunna ƙungiyoyin tsoka da yawa. Don yin shi: "Yana ɗaukar dukkanin tsokoki na tsakiya (irin su dubura abdominis da abdominis masu wucewa) da tsokoki a cikin gindinku (tsokoki na gluteal), kafafu na sama (quadriceps da hamstrings) da calves. Wannan shine adadin tsokar da kuke kunnawa tare da tafiya, tsere ko keke," in ji Hicks.
Ƙunƙarar aiki da tsokoki na ƙafa suna taimakawa wajen inganta ƙarfin tsoka, daidaitawa da daidaituwa.
Juya hoop a hannunka, kuma za ku yi amfani da ƙarin tsoka - waɗanda ke cikin kafadu, ƙirji da baya.
Wasu masana suna ba da shawarar cewa yin rawa zai iya taimakawa ciwon baya. "Zai iya zama babban motsa jiki don fitar da ku daga ciwo. Babban motsa jiki ne tare da kyakkyawan horo na motsa jiki da aka jefa a ciki, wanda shine ainihin abin da wasu nau'ikan masu fama da ciwon baya ke buƙatar samun mafi kyau, "in ji Alex Tauberg, wani likitan chiropractor kuma ƙwararren ƙwararren ƙarfi da kwantar da hankali a Pittsburgh.
Hooping da Amfanin Aerobic
Bayan 'yan mintoci kaɗan na tsayuwar tsalle-tsalle, za ku sami zuciyar ku da huhun ku suna yin famfo, yin aikin motsa jiki na motsa jiki. "Lokacin da kuka kunna isassun tsokoki, kuna motsa metabolism kuma ku sami amsawar motsa jiki na ƙara yawan iskar oxygen da bugun zuciya da fa'idodin motsa jiki na motsa jiki gabaɗaya," in ji Hicks.
Fa'idodin motsa jiki na motsa jiki na kewayo daga calories masu ƙonewa, asarar nauyi da ingantaccen sarrafa sukarin jini zuwa mafi kyawun aikin fahimi da rage haɗarin ciwon sukari da cututtukan zuciya.
Don samun waɗannan fa'idodin, Hicks ya ce yana ɗaukar mintuna 30 zuwa 60 na ayyukan motsa jiki a kowace rana, kwana biyar a kowane mako.
Shaidu na baya-bayan nan sun nuna wasu fa'idodin hoping na iya nunawa tare da gajeriyar motsa jiki. Wani ɗan ƙaramin bincike bazuwar a cikin 2019 ya gano cewa mutanen da suka yi tsalle na kusan mintuna 13 a kowace rana, tsawon makonni shida, sun rasa kitse da inci a kugunsu, haɓaka ƙwayar tsoka na ciki tare da rage matakan “mara kyau” LDL cholesterol fiye da mutanen da ke tafiya kowace rana. rana har tsawon makonni shida.
- Hatsari
Saboda motsa jiki na hoop ya ƙunshi motsa jiki mai ƙarfi, yana da wasu haɗari da za a yi la'akari.
Yin tsalle a kusa da tsakiyar ku na iya zama mai wahala ga mutanen da ke da ciwon gwiwa ko ƙananan baya.
Hooping na iya ƙara haɗarin faɗuwa idan kuna da matsalolin daidaitawa.
Hooping ba shi da wani abu mai ɗaukar nauyi. "Yayin da za ku iya cimma babban aiki tare da hoop, za ku rasa samun horo na tushen juriya kamar naɗaɗɗen nauyi na gargajiya - kuyi tunanin bicep curls ko deadlifts," in ji Carrie Hall, ƙwararren mai horar da kai a Phoenix.
Ƙaƙwalwar ƙira na iya zama da sauƙi a wuce gona da iri. “Yana da mahimmanci a fara farawa a hankali. Yin ƙwanƙwasa da yawa da sauri zai iya haifar da rauni da yawa. Don haka, ya kamata mutane su ƙara shi a cikin abubuwan da suka dace na motsa jiki kuma a hankali su haɓaka haƙuri da shi, ”in ji Jasmine Marcus, ƙwararriyar ƙwararrun jiki kuma ƙwararriyar ƙarfi da kwantar da hankali a Ithaca, New York.
Wasu mutane suna ba da rahoton ciwon ciki bayan yin amfani da maɗauri masu nauyi a gefen mafi nauyi.
- Farawa
Tabbatar cewa likitan ku ya share ku don fara yin hoping idan kuna da wani yanayin da ke ciki. Sa'an nan kuma, sami ƙwanƙwasa; Farashin ya bambanta daga ƴan daloli zuwa kusan $60, ya danganta da nau'in hoop.
Kuna iya zaɓar daga hops filastik masu nauyi ko ƙwanƙwasa masu nauyi. “An yi ƙugiya masu nauyi da wani abu mai laushi, kuma yawanci sun fi kauri fiye da Hula Hoop na gargajiya. Wasu ƙwanƙwasa ma suna zuwa da buhu mai nauyi haɗe musu da igiya,” in ji Weitzel. "Komai zane, hoop mai nauyi gabaɗaya yana zuwa ko'ina daga 1 zuwa 5 fam. Ya fi nauyi, tsawon lokacin da za ku iya tafiya kuma yana da sauƙi, amma kuma yana ɗaukar lokaci mai tsawo don ciyar da makamashi iri ɗaya kamar hoop mai nauyi mai nauyi."
Wane irin hoop ya kamata ku fara da shi? Hoops masu nauyi sun fi sauƙin amfani. "Idan kun kasance sababbi don yin rawa, siyan hoop mai nauyi wanda zai taimaka muku saukar da sigar ku kuma (haɓaka) ikon ci gaba da tafiya na dogon lokaci," in ji Darlene Bellarmino, ƙwararren mai horar da kai a Ridgewood, New Jersey
Girman al'amura ma. “Ya kamata hoop ya tsaya kusa da kugu ko ƙananan kirji lokacin da yake kwance a ƙasa. Wannan hanya ce mai sauƙi don tabbatar da cewa za ku iya 'hula' hoop a tsayinku, "in ji Weitzel. “A lura, duk da haka, wasu ƙwanƙwasa masu nauyi waɗanda ke da buhun mai nauyin da aka haɗe da igiya suna da ƙaramin buɗewa fiye da ƙwanƙwasa na yau da kullun. Waɗannan yawanci ana iya daidaita su tare da sarkar-links waɗanda za ku iya ƙarawa don dacewa da kugu."
- Ka Ba Shi Gudu
Don ra'ayoyin motsa jiki, duba shafukan yanar gizo masu ban sha'awa ko bidiyo na kyauta akan YouTube. Gwada ajin mafari kuma a hankali ƙara tsawon lokacin da zaku iya ci gaba da hoop.
Da zarar kana da rataye shi, yi la'akari da wannan kullun na yau da kullum daga Carrie Hall:
Fara da dumi a kusa da gangar jikin ku ta amfani da tazara na daƙiƙa 40 akan, 20 seconds a kashe; maimaita wannan sau uku.
Sanya hoop a hannunka kuma yi da'irar hannu na minti daya; maimaita a daya hannun.
Sanya hoop a kusa da idon sawun, yin tsalle a kan sawun yayin da kuke jujjuya hoop da idon ku na minti daya; maimaita tare da daya kafa.
A ƙarshe, yi amfani da hoop azaman igiyar tsalle na mintuna biyu.
Maimaita motsa jiki sau biyu zuwa sau uku.
Kada ku daina idan yana ɗaukar lokaci don isa ga maƙasudin yin tsalle na dogon lokaci. "Saboda yana da daɗi kuma yana da sauƙi lokacin da wani ya yi hakan, ba yana nufin haka ba," in ji Bellarmino. “Kamar yadda yake tare da wani abu, tashi kaɗan kaɗan, sake tattarawa kuma a sake gwadawa. Za ku ƙare da son shi yayin da kuke samun babban motsa jiki da jin daɗi. "
Lokacin aikawa: Mayu-24-2022