Hiki i nā mākua ke lawe aku i kahi kālua aʻelua paha o nā keiki i ka wā e loaʻa ai i ka hana. E nānā wale i nā kamaliʻi liʻiliʻi e pāʻani ana ma kahi pāʻani aʻikeʻoe iā lākou e holo, lele, lele, lele, a hula, eʻalo a hauʻoli i kaʻike o ka hana kanaka.
ʻAʻole i neʻe nā mākua i kēlāʻano like. ʻO ka pāʻaniʻana o ka poʻe mākua, keʻehi, a me ka leleʻana no ka holoʻana o ka "kūpono" i ka wā kūpono "e kūpono ana" a nohoʻana, a ma ke kaʻina hana e pau ana i ka hauʻoli nui a me ka hana maikaʻi. Me ka loaʻaʻole o ke kumu hōʻailona e komo ai e like me ka hoʻokomoʻana no kahi hāmaʻa, aiʻole e komo i kahi papa ola hou -ʻaʻoleʻoe eʻike i kahi kanaka e mālama ana i ka'ōlelo aʻo a ka haleʻo Painʻo 1992 "E lele i kahi," e " , ae iho i lalo! " He mea hilahila ia. He leʻaleʻa ka holoʻana a he hana maikaʻi loa ia -ʻelua wale nō kumu e noʻonoʻo ai i ka kūʻaiʻana i kahi mini-trampoline e hoʻomaka ai i kahi papahana hoʻolālā hanana home i kēia manawa.
1 - Hoʻouluʻana i kahi Huakaʻi Cardio-Home a me ka maikaʻi
Ināʻaʻoleʻoe he manawa nui a he kālā paha no ka hoʻolaʻaʻana i kahi hale hoʻomaha hale, hiki iāʻoe ke paʻakikī keʻike i keʻano o ka hoʻonohonohoʻana i ka cardio, i ka manawa paha e pale ai ka hana i nā hana waho. He mea nui nā kāwili a me nā mīkini cardio'ē aʻe, aʻaʻole makemake nā mea a pau e hoʻokomo i nā DVD hana a i nā papa hana kahe pūnaewele.
Ma kēiaʻano,ʻo ka hana houʻana,ʻaʻole ia he mea hōʻailona. Loaʻa ka Mini-trampolines i ke kumukūʻai ma lalo o $ 100 a hiki i kahi $ 1,000-nui ka liʻiliʻi ma mua o ka nui o nā mīkini cardio-a pinepine lākou e hele mai me nā kapuaʻi lima a me nā papa e hiki ai iā lākou ke hūnā. Eia kekahi, hiki ke maʻalahi i ka hana pono'ī ma kāu iho me kaʻole pono e nānā a hahai i kahi papahana hoʻolālā i hana muaʻia. ʻO kēia ka hiki iāʻoe ke huki i kāu mini-trampoline, e hoʻohuli i kāu hōʻike punahele a iʻole podcast, a hoʻomaka i ka hoʻolipeluʻana.
ʻO ka hoihoi houʻana iʻoi aku kaʻoi aku ka maikaʻi-ʻoi aku ma mua o nāʻano hana maʻalahiʻole o ka cardio, e like me ke kaula pa'ū. ʻAʻoleʻoe e "hopu i ka makani" eʻoluʻolu ai i ka haʻawina; ʻo nā mea a pau āu e hana ai, e hoʻomoe mālie a hele i kahi e hoʻomaka ai.
2 - E hoʻonui i ka pale kau a me ka hoʻohuiʻana
ʻO ke kaulike, kaʻoluʻolu, a me ka hoʻohuiʻana he mau mea i pili i ke akamai no ka hoʻoikaikaʻana i nā meaʻoi aku i kaʻoihana hoʻolālā a me ka ola o kēia lā,ʻoiai i kou mau makahiki. ʻO kahi o nā pono i hoʻonaʻauao loaʻia o ka hana houʻana,ʻo ia ka mea hiki ke kōkua i ka hoʻonuiʻana i ka palekana, ma kahi o ka poʻe kahiko.
E lawe iāʻoe, heʻelua hiʻohiʻi kaʻawale i paʻiʻia i ka 2010 a me ka makahiki 2011, iʻikeʻia ua hanaʻia ka hana hoʻolālā e hanaʻia ma kahi mini-trampoline i ka hoʻonuiʻana i ka palekana o nā poʻeʻelemakule, a me ka hoʻonuiʻana i ka hikiʻana i nā haumāna ke komo i ka palekana i ka wā e hāʻule ai. Me ka manaʻo o ka hopena e hāpai i nāʻoihana hauʻoli he 800,000 a me 27,000 mau make i kēlā me kēia makahiki, i nā mākua loa, kekahi papahana hoʻolālā e hiki ke kāohi i ka hina he mea maikaʻi loa.
Akā,ʻaʻole pono ka uku houʻana no ka hoʻonuiʻana i ka palekana i nā poʻeʻelemakule. Wahi a ka papahana o 2007 i paʻiʻia ma ka Journal of Strength and Conditioning Research , heʻeono pule wiki e holo ai ma luna o ka mini-trampoline i kēlā me kēia mea e like me ka wikiʻeono pule o ka hoʻonaʻauaoʻana ma kahi diski pale no ka hoʻonuiʻana i ka kaulike o nā poʻe kaʻi ke hōʻeuʻeu mai kahi wāwae wāwae. ʻOiai, ua nānāʻia kēiaʻimi i kahi heluna kanaka maʻamau o ka poʻeʻeha i hōʻeha, a he paʻakikī i ka hoʻonuiʻana i nā hualoaʻa i ke kulanuiʻoi aʻe, akā, ma ka liʻiliʻi, hōʻikeʻia he hiki ke hoʻokuʻu i kahi mea hana hoʻonaʻauao kūpono no nā mea eʻimi ana i ka hōʻeha.
3 - E kūkulu i nā iwi kaha
ʻAʻole paha ka hopena i ka hana mua e noʻonoʻo ai ke makemakeʻoe e hoʻomaikaʻi i kou iwi iwi. ʻO nā hana nui-ʻoi aku, e like me ka hanaʻana a me nā halihali kaumaha, e like me ka heleʻana a me kekahi mauʻano ikaika-aʻoʻana,ʻo ia nā manaʻo likeʻole o nā kauka ke makemake lākou e pume i kou iwi iwi. Akā,ʻaʻole ia he manaʻo no ka hōʻai'ēʻanaʻaʻole pono. ʻO kaʻoiaʻiʻo, i ka makahiki 2016 i paʻiʻia ma ka Journal of Sport and Health Science, uaʻike nā'ōpiopio i ka nui o ka iwi ma ka'ūhā a me ka huela, nā iwi nui o nā kihi, a me ka iwi nui a me ka ikaika o ka kino ma mua o ka non nā mana o ka mana.
No ka maikaʻi loa, nā mea trampolinists i noʻonoʻo no ka hoʻonaʻauaoʻana he mau hoʻokūkū hoʻokūkū nui loa ia, no laila,ʻaʻole e hiki i kahi haʻawina hoʻolimalimaʻana ma luna o ka mini trampoline ma ka home ke hāʻawi i nā hualoaʻa likeʻole, akā, e hōʻike ana i ka hopena o ka trampoline lele, nui ka iwi, i ka wā e hana mau ai ka hana.
4 - Manaʻo i ke koko
Wahi a kaʻAhahui'ApauʻAmelika, ua manaʻoʻia he 29.1 milionaʻAmelika e loaʻa i ka maʻi diabetes, a he 86 miliona mau mākua iʻoi aku i ka 20 he mua o ka maʻi diabetes. I nā hua'ōlelo'ē aʻe,ʻo ka lehulehu o nāʻAmelika kahi pilikia i ka mālamaʻana i ko lākou koko koko.
ʻOiaʻiʻo, inā loaʻa iāʻoe kekahi o kēia mauʻano, ponoʻoe e hana me kāu kauka e hele mai me kahi papa hana lāʻau, akāʻo ka hana maʻamau e lilo i kahi o kāu papahana i hoʻonohonohoʻia. No laila, inā hele ke kani i waho me ke kaniʻuhū, a me ka hahauʻana i ka haʻuki e like me kahi pilikino, ua loaʻa iāʻoe ka pōmaikaʻi: hiki i kāu hana i ka home-based reboundingʻoihana kāu pane.
Wahi a ka makahiki 2015 i paʻiʻia ma ka Australian Journal of Rural Health , heʻeiwa mau pule no ka hana houʻana iʻekolu manawa i kēlā me kēia pule no ka 20 mau manawa wale nō i 30 minuke ka hopena maikaʻi i nā hulu koko a me ka helu pūʻulu o nā kānaka me ʻano 2 diabetes. ʻO ka meaʻoi aku iʻoi aku ka hoihoiʻo ka maikaʻiʻole o ka hopena o ka trampolining ke pili wale aku i ka poʻe me ka maʻi diabetes a iʻole ka maʻi diabetes. Uaʻikeʻia he hanana 2016 e hanaʻia i nā kānaka me nā kūmole glucose maʻamau he 50 mau minuke ma kahi o ka trampoline hoʻoikaika pono e hoʻohaʻahaʻa i ke kīʻaha koko i loko a ma hope o ka hoʻolālāʻana, e hāʻawi ana i ka hōʻike e hiki i ka ukuhoʻi houʻana ke hāʻawi i kahi alaʻolu a me ka maikaʻi e hoʻoholo i nā kiʻekiʻe o ka toto.
5 - Nā mea hana no ka Loss Lō
Ināʻoe e puka i ka puka no ka holoʻana iʻekolu mile a ke lele pahaʻoe ma kahi trampoline no 30 mau minuke, hiki i ka hana mau o kēlāʻano kēiaʻano ke kōkua i ka hoʻohuli i ka hoʻololiʻana o ke kino a me ka poho kaumaha. ʻO kaʻoiaʻiʻo, ponoʻoe e kūlike, a he mea kōkua ke kōkuaʻoe inā eʻai anaʻoe i ka meaʻai kaulike, i ke kāloka. ʻO ia ka'ōlelo, he 2017 a i paʻiʻia ma ka Science & Sports uaʻikeʻo ka hana houʻana i ka mini-trampoline i kahi hana "ikaika" e like me ka American College of Sports Medicine guidelines, e ulu ana i ka calorie eʻoi aku iʻehiku mau calo i hoʻokahi minute. Hoʻolahalaha nā calorie e like me ke kaumaha, ka makahiki, ke kāne, a me ka hoʻohui kino, akā, eia kēia,ʻo kahi hola e hoʻoluluʻia ma kahi trampoline hiki ke puhi i ka 400 calories. ʻAʻole hiki ke hoʻohuoi i ka wā e ho'āʻo anaʻoe e lilo i ka kaumaha.
6 - Hoʻohaʻahaʻa i ka Paʻa Paʻa
ʻO kekahi o nā pōmaikaʻi nui loa o ka hana houʻana,ʻo ia ka papahana maʻamau e hiki ke kōkua i ka ho'ēmiʻana i kouʻeha hope. ʻO ka liʻiliʻi,ʻo ia e like me kahi o ka makahiki 2015 i paʻiʻia ma ka Polish Journal of Sport and Tourism . ʻO nā poʻeʻelemakule i komo i loko o ka papahana hoʻonā he 21-manawa no ka hoʻolālāʻana i ka mini-trampoline iʻike i kaʻoihanaʻoihana a me kaʻeha hope loa o ka lumbar. He lokomaikaʻi nui kēlā inā loaʻa iāʻoe iho ke kaumaha me kaʻeha nui. Eʻoluʻolu e kamaʻilio me kou kauka ma mua o kou hoʻomakaʻana; kahe nuiʻana, kiʻekiʻe loa, aiʻole ka manaʻole e hiki ai ke hōʻeha wale i nā mea.
7 - Kawai Plain Fun
ʻOiaʻiʻo -ʻo ka leleʻana i kahi trampoline heʻoluʻolu wale ia. ʻAʻohe mea e hiki ke pale i kaʻokiʻana i ka leka ma hope o ke kuhiʻiaʻana i ka lewa me he manu lele lā. Ma kēiaʻano,ʻo ka uku houʻana he ala kūpono a me ke ala palekana e hauʻoli ai i ka hoʻomaha maikaʻi. ʻOi, he mea maikaʻi noʻoe-he lanakila lanakila no ka hauʻoli a me ke olakino.
8 - Pehea e koho ai i kahi polokalamu kelepona
Ma mua o kou hikiʻana i Amazon a kūʻai i ka mini-trampoline maʻamau loa, hiki iāʻoe ke huli, e hana i kahi noiʻiʻuʻuku. E like me nāʻano a pau o nā mea i loaʻa i ka maʻi cardiovascular, aia kekahi mahele o "loaʻa iāʻoe ka mea āu e uku ai." I nā hua'ōlelo'ē aʻe, hiki i ka hana hōʻoki me kahi pōhaku pōhaku ke kumu kūʻaiʻole i ka hana maikaʻiʻole a me ka hōʻailona. E noʻonoʻo i kēia mau mea ma mua o ke kūʻaiʻana i kahi kūʻai:
- Kū'ē vs. Bungees:ʻO ka'ōlelo maʻamau,ʻo nā trampolines ma lalo o nā kumuhana heʻuʻuku nā kumu kūʻai ma mua o kēlā mau huapuni pua, akā uaʻoi aku ka leo nui a ua emiʻole ka hāʻawiʻana i kēlā me kēia hōʻailona. ʻO nā Bungee trampolines, ma kekahiʻaoʻao, he meaʻoi aku ka maikaʻi, akā,ʻoi aku ka mālie, hāʻawi i ka pāpale haʻahaʻa, haʻahaʻa, a maʻalahi ka maʻalahi ma nā hono.
- Ka Honua me ke Kiʻekiʻe: Ke kiʻi mai nei nā mini trampolines i nāʻano likeʻole, mai ka poʻe e loaʻa ana he 36-inch ke anawaena a me ka kiʻekiʻe 10-inihi i ka poʻe me ka 49-inch ke anawaena a me ka kiʻekiʻe he 14-ini. ʻOiaʻiʻo, loaʻa nā pōmaikaʻi a me nā hanana hoihoi i kēlā me kēia koho. ʻO ka mea liʻiliʻi i ka trampoline, ka liʻiliʻi o ka manawa a me ka maʻalahi ke waihoʻana. ʻO ka nui o ka trampoline, kaʻoi aku ka maikaʻi a me ka lumi lōʻihi e ho'āʻo i nā hana likeʻole. ʻO ka'ōlelo maʻamau, inā loaʻa iāʻoe ka manawa a loaʻa ke kālā e kūʻai i kahi trampoline nui, e hāʻawi iāʻoe i kaʻoihanaʻoiʻoiʻoi aku.
- ʻO ke Kaumaha Limitī:ʻO nā mea hana'ē aʻe he likeʻole nā palena kaulike no ko lākou trampolines. Ponoʻoe eʻike i ka palena o ke kaumaha ma mua o kāu hana.
- Nā Kūlana Kūlana: Inā he mau kaulike kāu, makemakeʻoe eʻike i ka trampoline āu e kūʻai ai he maʻalahi ke hūnā. Hiki ke pāpiliʻia kekahi mau trampoline i ka hapalua, akā makemakeʻoe e heluhelu i nā manaʻo no ka hoʻomaopopoʻole i kēiaʻano hiliʻole i ka pono o ka huahana. ʻO kekahi mau trampolines e hāʻawi i nā wāwae pale aiʻole nā wāwae e hiki ai ke "hoʻopunipuni" i ka huahana a waiho i lalo o kahi moe i ka wā i hoʻohanaʻoleʻia. ʻO keʻano maʻamau kēiaʻano o ka palekana palekana e pili ana i ka mālamaʻana i ka ikaika a me ka pololei o ka trampoline.
- Nā Kōkua'ē aʻe: Inā he houʻoe no ka hoʻokū houʻana, hiki paha iāʻoe ke noʻonoʻoi nā huahana e hele mai me nā DVD a iʻole nā polokalamu wikiō e kiʻi iāʻoe ma nāʻano likeʻole.
Me he meaʻaneʻane kokoke i nā mea a pau, hiki iāʻoe ke loaʻa i nā kumukūʻai ma ke kumukūnalua a me nā kumukūlā nui, no laila e loaʻa iāʻoe ka hoʻoholo i kāu kālā ma mua o ke kūʻaiʻana. Ma keʻano maʻamau, e nānāʻia ka bellicon trampolines i ka top-o-line, e hāʻawi ana i nā keʻanona liʻiliʻi, kahi ākea nui no ka leleʻana, he kiʻekiʻe he 14-iniha, heʻawaʻawa kaumaha 440-paona, kūmole a hiki i nā wāwae'ākau no ka maʻalahi. ka mālama pūnaewele, a me ka hoʻopuka makahiki i kahi waihona wikiō wikiō. ʻO lākou kekahi o nā mini-trampolines iʻoi aku ka maikaʻi loa ma laila, e hoʻomaka ana i $ 399 a e hoʻokuʻi aku i kahi $ 1,000. ʻOiai lākou e hāʻawi nei i kahi kūlanaʻoihana maikaʻi loa, hiki ke pāpāʻia ko lākou kumukūʻai, no laila e noʻonoʻo pono i kāu mau koho a pau.
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