Nei Uchifanira Kuedza Kudzokorora uye Maitiro Ekutanga

Zvemukati

• Chii chiri kuwedzera?
• Nei uchifanira kuedza kuwedzera
• Matipi ekuchengetedza
• Ungatanga sei
• Chii chekutarisa mune mini-trampoline
• Chii chekutarisa muboka rekusimbisa boka
• Maitiro ekudzorera
• Dziisa
• Yekutanga jog
• Yepamberi jog
• Jumping jacks
• Pelvic pasi bounce
• Zvikamu
• Zviyereso
• Iwe kangani iwe unofanirwa kudzokedzana?
• Kutora

Isu tinosanganisira zvigadzirwa zvatinofunga zvinobatsira kuvaverengi vedu. Kana iwe ukatenga kuburikidza nehukama pane ino peji, isu tinogona kuwana diki komisheni. Heano maitiro edu.

Chii chiri kuwedzera?

Kudzokedzana rudzi rwemhando yekurovedza muviri iyo inoitwa uchisvetuka pane mini-trampoline. Kusvetuka kunogona kukurumidza kana kunonoka, uye kunogona kusanganiswa nekuzorora kana kutsika kweaerobic.

Kudzokedzana kunogona kubatsira kushanda tsandanyama mumakumbo, kuwedzera kutsungirira kwako, uye kusimbisa mapfupa ako, pakati pezvimwe zvakanakira. Rudzi urwu rwekurovedza muviri rwuri kuwana mukurumbira nekuti rwakapfava pamajoini asi rinokutendera kuti ushandise yako yemoyo system pasina kubhadharisa mutero.

Verenga pamusoro kuti udzidze nezve mabhenefiti ekuwedzera, pamwe nemazano ekuchengetedza uye nezvimwe.

Nei uchifanira kuedza kuwedzera

Kudzokororazve chinhu chakaderera-chinokonzeresa kurovedza muviri. Kazhinji zvinokodzera vanhu veese mazera, kubva kuvana kusvika kuvakuru vakuru.

Kutevera ndemamwe mabhenefiti ekuwedzeredza:

• Inoshanda yepamuviri (musimboti), gumbo, garo, uye yakadzika kumashure mhasuru.
• Inogona kubatsira kunatsiridza kutsungirira
• Inogona kukurudzira iyo lymphatic system. Kuwedzeredza kunogona kubatsira muviri wako kuburitsa chepfu, mabhakitiriya, masero akafa, uye zvimwe zvigadzirwa zvemarara.
• Inogona kubatsira kuvandudza chiyero, kubatana, uye hunyanzvi hwemotokari.
• Inotsigira bone density, bone bone, uye, saka inogona kunge iri sarudzo yakanaka kana uine osteoporosis. Kubhururuka kunoisa madiki madzvinyiriro pamapfupa, izvo zvinovabatsira kukura kusimba.
• Inogona kutsigira hutete hwepelvic pasi, maererano neshumo dzeanecdotal. Kubhururuka kunoshanda mhasuru dzepakadzika musimboti dzinobatsira kudzivirira kusagadzikana kweweti uye kudzikamisa majoini echiuno.

Matipi ekuchengetedza

Sezvakaita chero kurovedza muviri, ipfungwa yakanaka kubvunza chiremba wako usati watanga kuwedzera. Nepo mini-trampolines ichibatsira kupinza rimwe simba raungasangana naro netsika dzepasichigare dzenyika, sekumhanya, rudzi urwu rwekurovedza muviri rungasave rwakakodzera kana wakambovhiiwa kare kana kuti uine zvimwe zvinonetsa zvekurapa.

Paunenge uchishandisa mini-trampoline:

• Tarisa uone kuti yako trampoline iri mukushanda uye panzvimbo yakagadzikana pamberi pega yega yekurovedza muviri kudzora njodzi yekudonha kana kumwe kukuvara.
• Fambisa trampoline kure nemadziro kana zvimwe zvinhu, semidziyo.
• Ive neshuwa yekuita mhando dzakasiyana dzekufamba pane yako trampoline kuti usanyanyoshandisa zvakaenzana tsandanyama nguva imwe neimwe yaunoshanda.
• Funga nezve kutenga trampoline ine bharbar yekuwedzera kudzikama uye kuyerwa.
• Kana iwe uine vana vadiki, chengeta yako trampoline kure kana isiri kushandiswa kana neimwe nzira ive shuwa yekutarisa vana vanogona kutamba pairi kana kutenderedza.
• Mira kusvetuka nekukasira kana iwe ukaona chero kupfupika kwekufema, kurwadziwa, kana zvimwe zviratidzo zvekuyambira nehutano hwako.

Iwe unogona kunzwa kuita dzungu kana kureruka musoro mushure mekutanga kwako mashoma nguva pane mini-trampoline. Muviri wako ungangoda imwe nguva yekujairira kune urwu rwutsva mhando yekufamba, asi iwe unofanirwa kuramba uchimira kushanda kana uchinzwa kupera simba kana kuita dzungu. Kana aya manzwiro achienderera kwenguva yakati wandei yekurovedza muviri, bata chiremba wako.

Ungatanga sei

Kuti uedze kuwedzera iwe pachako, uchafanira kutenga mini-trampoline yekushandisa pamba kana kujoina gym inovapa.

Kana iwe ukaronga kutenga imwe, ramba uchifunga kuti kune akawanda akasiyana marudzi e trampolines. Ive neshuwa yekusarudza yemhando yechikuru idiki diki kuti ikwane mukona yeimba yako. Zvinogona kubatsira kuongorora kaviri zviyero usati waodha.

Chii chekutarisa mune mini-trampoline

Iyo chaiyo trampoline yekuwedzera inofanirwa kuve yakasimba, yakasimba makumbo. Iyo yakatenderera inowanzo kuwira kumwe kunhu pakati pe36 kusvika 48 inches.

Inofanirwa kukwanisa kubata huremu hwevakuru, pamadhora mazana maviri nemakumi maviri nemakumi maviri nemazana mashanu. Iwe ungango cherekedza kuti yakakura trampolines inogona kutsigira huremu hwakawanda.

Kuita kwakanyarara, zvichireva kuti matsime haaite ruzha iwe paunobhucha, ndechimwe chinhu chakanaka.

Kana iwe uri mupfupi pane nzvimbo, iwe ungangoda kufunga iyo yakapetwa modhi iyo inomira nyore nyore kure. Kune mamwewo ma mini-trampolines anouya nebarbar, iyo inogona kubatsira kana iwe uri wekutanga. Iwe unogona kutosangana nemashoma anouya neakavakirwa-mukati tracker kuti anyore zvinhu senge kusvetuka kwako paminiti uye macalorie akatsva.

Heano mamwe sarudzo dzakatarwa pamatanho akasiyana emitengo

• Stamina Kupeta Trampoline
• Marcy Trampoline Cardio Mudzidzisi
• Ancheer Mini Trampoline
• Stamina InTone Oval Jogger
• JumpSport 220 Fitness Trampoline

Chii chekutarisa muboka rekusimbisa boka

Kune makwikwi ekuwedzera pane mamwe magyms munyika yose uye nekupfuura. Ramba uchifunga kuti vanogona kuenda nemazita "mini-trampoline" kana "kuwedzera."

Bvunza kutenderedza kuti uone kana paine chero kupihwa munzvimbo yako. Iwe unogona zvakare kuwana makirasi nekutsvaga "rebounding makirasi padhuze neni" paGoogle kana imwe yekutsvaga injini.

Ungangoda kunyoresa makirasi pamberi nekuti panogona kunge paine chete nhamba yakatarwa yetampolines inowanikwa. Ive neshuwa yekufonera kumberi kana, kana zvichidikanwa, kunyoresa pamhepo usati waenda kukirasi.

Zvimwe zvinodzokorodza-zvakasarudzika franchise izvo zvinogona kuwanikwa munzvimbo yako zvinosanganisira:

• trampoLEAN munzvimbo yeNew York City
• ((BOUNCE)) muUnited Kingdom
• Kusvetuka Kusimba, nenzvimbo dzakasiyana siyana pasirese

Kana iwe usingade ejimini asi uchifarira boka rekusimbisa muviri, Bounce Society Fitness inzvimbo yepamhepo paunogona kutora makomendi anodzora anotungamirwa nevarairidzi vanopupurirwa.

Maitiro ekudzorera

Dziisa

Kutanga nemaminetsi mashoma ekukwakuka kuri nyore kudziisa mhasuru dzako. Pfungwa yacho paunotanga ndeyekujairira kunzwa kwekusvetuka. Haisi chimwe chinhu chaunoita muhupenyu hwako hwezuva nezuva.

Nzira chaiyo yekusvetuka haisi iyo iwe yaunofanirwa kuita zvakasikwa. Iwe unoda kuyedza kutsika pasi pane trampoline pechiso. Uye iwe haufanire kusvetuka zvakakwira kwazvo, chete kusvika maviri masendimita zvakanaka. Tarisa uone vhidhiyo iyi kune zvimwe zvinongedzo.

Yekutanga jog

Jogi yakakosha pane trampoline yakanaka yekutanga kurovedza muviri. Zvinosanganisira kuchengetedza musana wako wakatwasuka kana, neimwe nzira, kuzendamira zvishoma kumashure uye kusimudza mabvi ako pamberi pako imwe panguva iwe uchimhanya munzvimbo. Maoko ako anofanira kupomba pamativi ako sezvaanoita paunenge uchimhanya pasi.

Kana iwe uri wekutanga, iwe ungangoda kusimudza mabvi ako masendimita mashoma. Kana uchinge wavaka simba, unogona kufambira mberi kusvika pamabvi akakwirira, apo chidya chako chinova chinoenderana nepasi pazasi pako.

Yepamberi jog

Paunenge iwe wawana fomu yekumhanya pasi, iwe unogona kufamba-famba pane trampoline. Inotanga nejog yakakosha, wobva waenda kune yakakura nzvimbo. Iwe unogona kutamisa maoko ako pamusoro pemusoro wako sezvaunoramba uchimhanya.

Sezvo kuverengera kunoenderera, jogs kubva kudivi re trampoline kuenda kune rimwe. Kufamba uchibva parutivi uchienda parutivi kunogona kubatsira kumisikidza akasiyana mhasuru mapoka.

Heino vhidhiyo yekumhanya tsika yekufunga.

Jumping jacks

Jumping jacks pane rebounder haina kufanana neyakajairika jump jacks. Paunenge uchiita kusvetuka jacks pane yakadzokororazve, iwe uchazoda kutsika pasi paunenge uchifambisa makumbo ako mukati nekubuda.

Torso yako inofanirwa kukotama kumberi uye maoko ako haadi kuenda pamusoro. Pane kudaro, zvifambise mukati uye wozoenda kumativi ako paunenge uchidzika pasi nemakumbo ako.

Enderera nekufamba uku kwemaminetsi maviri kusvika matatu.

Pelvic pasi bounce

Kuti ushandise pasi rako repachiuno pane rebounder, isa yakapfava, squishy kurovedza bhora pakati pemabvi ako. Wobva watanga zvishoma nezvishoma uchirova paunenge uchifemera muchiuno chako. Zvinogona kubatsira kuisa maoko ako pane yako pubic bone kutarisa kune ino nharaunda.

Fema kunze apo iwe uchisvina zvidya zvemukati pamwe chete uye bounce kwemaminetsi maviri kusvika mashanu. Kutanga kwenguva ipfupi uye wedzera iyo nguva apo iwe unovaka simba.

Zvikamu

Nepo iwe uchigona kuita chero cheizvi zvekurovedza kwehurefu hwenguva, kuchinjisa kwakasimba kuyedza pamwe nekuedza kwekuedza kunogona kukubatsira iwe kupisa akawanda macalorie uye nekuvandudza hwako hwese hutano hwemwoyo.

Edza kusvetuka nesimba rakaoma kwemasekondi makumi maviri uye uchizorora kana kusvetuka nesimba rakareruka kwemasekondi gumi. Dzokorora zvikamu izvi kwenguva nomwe.

Sezvo iwe paunowedzera kusimba, iwe unogona kuwedzera yako yenguva kureba kusvika kuminiti kana kupfuura.

Zviyereso

Kamwe iwe paunenge wakasununguka nekusvetuka, iwe unogona kuwedzera yako kuyedza neakanyanya kusimba kurovedza nekuwedzera zviyereso.

Kana iwe ukafunga kuwedzera zviyereso, tanga nekubata zvirema zvemaoko akareruka (maviri kusvika matatu mapaundi) kwemaminetsi mashoma chete uye shanda nzira yako kusvika kune zvinorema zvinorema uye kwenguva yakareba.

Iwe kangani iwe unofanirwa kudzokedzana?

Iko hakuna kwakatarwa nhungamiro yehuwandu hwemazuva ekubatanidza kudzokedzana mune ako maitiro. Chidzidzo che2018 chakaratidza kuti vatori vechikamu vakashandisa ma mini-trampolines kwemazuva mashoma matatu pavhiki vakaona mabhenefiti makuru, sekuwedzera kumhanya kumhanya.

Inguva yakareba sei iwe kusvetuka chikamu chega chega chiri kwauri uye nehutano hwako. Unogona kuwana mabhenefiti mazhinji aine mashoma semaminetsi gumi nemashanu kusvika makumi maviri ekurovedza muviri pane mini-trampoline. Asi, kana iwe uchingotanga nekudzokedzana, iwe ungangoda kutanga nekupfupisa kurovedza uye kuvaka sezvaunogadzirisa.

Kutora

Zvese zvaunoda kuti utange kukwidziridzwa ndeye trampoline yakakosha. Unogona kuwana kurovedzwa pamhepo zvemahara pamasaiti akaita seYouTube, uchiita iri bhajeti-inoshamwaridzika yekurovedza.

Kunyangwe iwe uchitsvaga yakaderera-maitiro maitiro kana ekurudzira kuti utange yako kugwinya zvibodzwa, kudzokedzana kunogona kunge kuri izvo zvaunoda kuti udzore humwe hupenyu hudzokere mune yako yekurovedza maitiro.