La calisthenics, kwaziwa njenge ubunzima bomzimba, luhlobo lwe uqeqesho olusebenzisa ubunzima bakho ukomeleza izihlunu ngenxa yokuxhathisa komzimba kumxhuzulane. Oku kuthetha ukuba akusafuneki ukuba uye kwindawo yokuzivocavoca okanye usebenzise izixhobo ukubekwimo; Unokwenza lo msebenzi ekhaya kwaye ufumane izibonelelo ezifanayo ngokungathi uye kwindawo yokuzivocavoca. Ilungele abo baqala ngoqeqesho, iicalisthenics zibanceda bazi imeko yabo yomzimba kunye nokusikelwa umda kwenkqubela phambili njengoko kusenziwa umthambo. Zeziphi iintlobo zoqeqesho ekucetyiswa ukuba ziqeqeshwe ngale ndlela?
Iindidi zoqeqesho
Umzimba Unokusebenza kumaqela amaninzi emisipha Ngokusebenzisa iintlobo ezahlukeneyo zoqeqesho kunye neentlobo ezahlukeneyo aziyi kugcina umdla wakho kwimithambo kuphela, kodwa ziya kuba negalelo kwinkqubo yesiqhelo epheleleyo. Ke, uya kuyazi imida yakho kwaye uyakusebenza ukuze woyise ngokuqhubela phambili kuqeqesho lwakho.
Ulawulwa
Okulawulwayo zisebenza umqolo, izihlunu zomqolo neengalo. Ngokusisiseko, bafuna ukuba umzimba uphakanyiswe ngokusetyenziswa kwebar kunye neengalo ngokwazo. Olu hlobo lokuzilolonga yenye yezona zinto zinzima ukuluqonda, ke kuyacetyiswa ukuba uqalise ngokutsala okunyusa amandla okuvumela ukuba ugqibelele ubuchule kwaye wandise ubunzima. Ukongeza, ukutsala kungadibaniswa nezinye iindlela ezisebenza umqolo wakho kwaye zinike iintlobo ezahlukeneyo kuqeqesho lwakho. Abanye be ezona ndlela zilungileyo zokutsala yiyo Misa dumbbell kunye nomqolo we-pulley.
Izikwere
En oonoxuku basebenza iimpundu, isisu kunye nemilenze. Njengama-chin-ups, kubalulekile ukuba ubuchule bokufumana zonke izibonelelo zawo; Izikwere ziphucula ukuguquguquka komzimba kwaye zikuncede ukuthintela iintlungu zangasemva. Ukugcina indlela efanelekileyo yokuma kunye nokuxhasa ubunzima bakho kwizithende zakho ngamanqaku aphambili okwenza ubuchule kulo msebenzi. Nje ukuba obu buchule busebenze kakuhle, ungaqhubela phambili kwiindidi ezintsonkothileyo zabahlali, njengesiBulgaria.
Ukuphusha usenyuka
Ukuphusha usenyuka sebenza iingalo zakho kunye nomzimba ongasentla. Kubalulekile ukuba uqaphele ukuba, ukuyenza ngokuchanekileyo, umzimba kufuneka ulungelelaniswe kwaye kufuneka uqinise isisu. Nje ukuba ubenolwazi lokutyhala okusisiseko, ungabandisa ubunzima babo ngokubeka izandla zakho kwiindawo ezahlukeneyo, kwaye wenze nesandla esinye.
IBurpee
Uvavanyo lweBurpee isebenza umzimba uphela kwaye iphucula unyamezelo lwemisipha kuba iqokelela iintlobo ezininzi zemithambo. Njengomthambo odibanisa i-squats, i-push-ups kunye nokutsiba nkqo, kuyacetyiswa ukuba uqale ububambe obu buchule ngaphambi kokuzama ukuyenza, ukulungelelanisa ubungqongqo kwimeko yakho yomzimba.
Izibonelelo zeCalisthenics
Ukufumana zonke izibonelelo ze-calisthenics, kubalulekile ukugcina ukuma komzimba okuhle kunye nokutshintsha iindlela zokuzilolonga. Izinto eziluncedo eziphambili zolu hlobo loqeqesho zezi zilandelayo:
- Khusela ukwenzakala kuba umzimba uyakwazi ukwenza iintlobo ezahlukeneyo zokuzilolonga, ngokungafaniyo nokwenzekayo kwindawo yokwenza umthambo, zinamandla amakhulu.
- Ukukhuthaza ukuguquguquka ethi, phakathi kwezinye izinto, ivumele umthambo ngokuntsokotha.
- Uncedo lawula umzimba kwaye woyise ukusikelwa umda kwakho.
- Tshisa iikhalori
ICalisthenics kukuzilolonga okusebenzisa ubunzima bakho ukwenza umthambo. Ukutsala, i-squats, i-push-ups, kunye novavanyo lweBurpee zezinye zeendlela zokuzilolonga ezikhuthaza ubhetyebhetye, ukutshisa iikhalori, kunye nokukhusela ukulimala. Olu hlobo loqeqesho likuvumela ukuba wazi umzimba wakho kunye nokusikelwa umda kodwa, ngokusisiseko, woyise imiqobo yakho.