La calisthenics, inozivikanwawo se muviri, iri mhando ye kurovedzwa kunoshandisa uremu hwako kusimbisa mhashu nekuda kwekudzivirira kwemuviri kurwisa giravhiti. Izvi zvinoreva kuti hazvichadiwe kuenda kujimu kana kushandisa michina kuve muchimiro; Unogona kuita rovedzo iyi kumba uye uwane mabhenefiti akafanana sekunge wakaenda kunzvimbo yekurovedza muviri. Yakanangana neavo vari kungotanga kudzidziswa, calisthenics inovabatsira kuziva kwavo mamiriro epanyama uye nekukanganisa kwavo kufambira mberi apo kurovedza kunoitwa. Ndeapi marudzi ekudzidzisa anokurudzirwa kudzidzisa nenzira iyi?
Mhando dzekudzidziswa
Muviri inogona kushanda akawanda mhasuru mapoka Kuburikidza nemhando dzakasiyana dzekudzidziswa uye dzakasiyana hazvingochengetedze kufarira kwako mune zvekurovedza muviri, asi zvinobatsirawo pakuita zvakakwana chiitiko. Nekudaro, iwe unozoziva zvaunogumira uye iwe uchashandira kuzvikunda nekufambira mberi mukudzidziswa kwako.
Yakatongwa
Vanotongwa vanoshanda musana, mhasuru dzeshure nemaoko. Chaizvoizvo, ivo vanoda kuti mutumbi usimudzwe kuburikidza nekushandisa bhawa uye maoko pachawo. Rudzi urwu rwekurovedza muviri nderumwe rweyakanyanya kunetsa kugona, saka zvinokurudzirwa kutanga neekisheni yekukwevera-iyo inokutendera kuti ugadzirise hunyanzvi uye wobva wawedzera kuoma. Uye zvakare, kudhonza-kumusoro kunogona kusanganiswa nemamwe maitiro anoshanda musana wako uye nekupa zvimwe zvakasiyana kune yako kudzidziswa. Zvimwe zve iyo yakanakisa dzimwe nzira kune chin-ups they are the mira dumbbell uye pulley mutsara.
Squats
En squats vanoshanda magaro, dumbu nemakumbo. Kunge chin-ups, zvakakosha kuti uve nehunyanzvi hwekuita kuti uwane zvese zvayakanakira; Masiketi anovandudza kushanduka kwemuviri uye anobatsira kudzivirira kurwadziwa shure. Kuchengetedza kumira kwakanaka uye kuisa huremu hwako pazvitsitsinho ndizvo zvakakosha pakuziva chiitiko ichi. Kamwe kana hunyanzvi hwave kugona, iwe unogona kufambira mberi kune mamwe akaomarara marudzi e squats, akadai seBulgaria.
Push-ups
Push-ups shanda maoko ako nemuviri wepamusoro. Izvo zvakakosha kuti uzive kuti, kuti uzviite nenzira kwayo, muviri unofanirwa kuenderana uye unofanirwa kusimbisa dumbu. Paunenge uchinge waziva izvo zvakakosha zvekusundira-kumusoro, iwe unogona kuwedzera kuoma kwavo nekuisa maoko ako munzvimbo dzakasiyana, uye kunyange kuita ruoko-ruoko-kusundira-kumusoro.
burpee
Muedzo weBurpee inoshanda muviri wese uye inovandudza kutsungirira kwemhasuru sezvo inounganidza akati wandei emhando dzekurovedza muviri. Sezvo chiri chiitwa chinobatanidza squats, push-ups uye vertical vertical, zvinokurudzirwa kuti iwe utange kugona hunyanzvi uhu usati waedza kuzviita, uchichinjisa kusimba kune kwako muviri mamiriro.
Calisthenics inobatsira
Kuti uwane mabhenefiti ese ecalisthenics, zvakakosha kuti uchengetedze chimiro chemuviri uye usiyane nemaitiro ekurovedza muviri. Zvakanakisa zvikuru zverudzi urwu rwekudzidzisa zvinotevera:
- Dzivirira kukuvara sezvo muviri uchikwanisa kuita akasiyana maekisesaizi ayo, kusiyana nezvinoitika mune yekurovedza muviri, anowedzera simba.
- Inosimudzira kuchinjika iyo, pakati pezvimwe zvinhu, inobvumidza kuwedzera kurovedza muviri.
- Rubatsiro dzora muviri uye kukurira zvaunotadza kuita.
- Pisa macalorie
Calisthenics iko kurovedza muviri kunoshandisa yako wega huremu kurovedza muviri. Dhonza-kumusoro, squats, kusundira-kumusoro, uye iyo Burpee bvunzo ndedzimwe mhando dzekurovedza muviri dzinosimudzira kuchinjika, kupisa macalorie, uye kudzivirira kukuvara. Rudzi urwu rwekudzidzisa runokutendera iwe kuti uzive muviri wako uye zvausingakwanise asi, zvakanyanyisa, kukunda zvipingamupinyi zvako.