Izinhlobo zokuqeqeshwa ngesisindo sakho

ukuzivocavoca umzimba wakho

La calisthenics, obeye aziwe njengo isisindo somzimba, uhlobo lwe ukuqeqeshwa okusebenzisa isisindo sakho ukuqinisa imisipha ngenxa yokumelana komzimba namandla adonsela phansi. Lokhu kusho ukuthi akusadingeki ukuya ejimini noma ukusebenzisa imishini ukuze ibe sesimweni; Ungenza lo msebenzi ekhaya futhi uthole izinzuzo ezifanayo njengokungathi uye ejimini. Ilungele labo abasanda kuqala ukuqeqeshwa, ama-calisthenics ayabasiza ukuthi bazi isimo sabo somzimba nemikhawulo yokuthuthuka njengoba izivivinyo zenziwa. Yiziphi izinhlobo zokuqeqeshwa ezinconywayo ukuqeqeshwa ngale ndlela?

Izinhlobo zokuqeqesha

Umzimba ingasebenza amaqembu amaningi emisipha Ngezinhlobo ezahlukahlukene zokuqeqeshwa kanye nokuhlukahluka ngeke kugcine kuphela intshisekelo yakho ekuzivocavoca umzimba, kepha futhi kuyonikela esimisweni esiphelele ngokwengeziwe. Ngakho-ke, uzokwazi ukulinganiselwa kwakho futhi uzosebenzela ukukuhlula ngokuthuthuka ekuqeqeshweni kwakho.

Kubuswe

kubuswa

Okubuswa zisebenza umgogodla, izicubu zangemuva nezingalo. Ngokuyinhloko, badinga ukuthi umzimba uphakanyiswe ngokusebenzisa ibha nezingalo uqobo. Lolu hlobo lokuzivocavoca lungenye yezinto ezinzima kakhulu ukuluqonda, ngakho-ke kunconywa ukuthi uqale ngokuhudula oku-ome njengeqanda okukuvumela ukuthi uthuthukise inqubo bese wengeza ubunzima. Ngaphezu kwalokho, ukudonsa kungahlanganiswa neminye imikhuba esebenza emuva kwakho futhi inikeze ukuhlukahluka okuningi ekuqeqeshweni kwakho. Ezinye ze ezinye izindlela ezihamba phambili kuma-chin-ups yibo ima eceleni dumbbell futhi umugqa isondo lokugijimisa indiphi elenzelwe into esindayo.

Amakati

En izigaxa basebenza izinqa, isisu nemilenze. Njengama-chin-ups, kubalulekile ukuqonda kahle inqubo ukuthola zonke izinzuzo zayo; Izikwele zithuthukisa ukuguquguquka komzimba futhi zisize ukuvimbela ubuhlungu beqolo. Ukugcina ukuma okuhle nokubeka isisindo sakho ezithendeni zakho kuyisihluthulelo sokwazi lo msebenzi. Lapho le ndlela isenziwe kahle, ungaqhubekela ezinhlotsheni eziyinkimbinkimbi kakhulu, njengeBulgaria.

Okuhlafunwayo

Ukujima sebenza izingalo zakho nomzimba wakho ophezulu. Kubalulekile ukuqaphela ukuthi, ukuze ukwenze kahle, umzimba kufanele uqondaniswe futhi kufanele uqinise isisu. Lapho usukwazile ukucindezelwa okuyisisekelo, ungabandisa ubunzima babo ngokubeka izandla zakho ezindaweni ezahlukahlukene, futhi wenze nezandla ezenziwa ngesandla esisodwa.

IBurpee

IBurpee

Ukuhlolwa kukaBurpee isebenza wonke umzimba futhi ithuthukise ukukhuthazela kwemisipha ngoba iqoqa izinhlobo eziningana zokuzivocavoca. Njengoba kungukuzivocavoca okuhlanganisa ama-squats, ama-push-up nokweqa okuqonde mpo, kuyanconywa ukuthi uqale ubheke lawa masu ngaphambi kokuzama ukukwenza, uguqule ukuqina kwesimo sakho somzimba.

Izinzuzo zeCalisthenics

Ukuthola zonke izinzuzo ze-calisthenics, kubalulekile ukugcina ukuma komzimba okuhle futhi uguqule izindlela zokuzivocavoca umzimba. Izinzuzo eziyinhloko zalolu hlobo lokuqeqeshwa yilezi ezilandelayo:

  • Vimbela ukulimala ngoba umzimba uyakwazi ukwenza izivivinyo ezahlukahlukene kakhulu, ngokungafani nokwenzeka ejimini, ezinamandla amakhulu.
  • Ikhuthaza ukuguquguquka okubandakanya, phakathi kwezinye izinto, ukuvumela ukuvivinya umzimba okuya ngokuya kuba nzima.
  • Siza lawula umzimba futhi unqobe ukulinganiselwa kwakho.
  • Shisa amakhalori

ICalisthenics ukuzivocavoca umzimba okusebenzisa isisindo sakho ukuzivocavoca umzimba. Ukudonsa, ama-squats, ama-push-up, kanye nokuhlolwa kweBurpee ezinye izinhlobo zokuzivocavoca ezikhuthaza ukuguquguquka, ukushisa ama-calories, nokuvimbela ukulimala. Lolu hlobo lokuqeqeshwa likuvumela ukuthi wazi umzimba wakho nemikhawulo yawo kepha, ngokuyisisekelo, nqoba izithiyo zakho.


Okuqukethwe yi-athikili kunamathela ezimisweni zethu ze izimiso zokuhlelela. Ukubika iphutha chofoza lapha.

Yiba ngowokuqala ukuphawula

Shiya umbono wakho

Ikheli lakho le ngeke ishicilelwe.

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  1. Ubhekele imininingwane: Miguel Ángel Gatón
  2. Inhloso yedatha: Lawula Ugaxekile, ukuphathwa kwamazwana.
  3. Ukusemthethweni: Imvume yakho
  4. Ukuxhumana kwemininingwane: Imininingwane ngeke idluliselwe kubantu besithathu ngaphandle kwesibopho esisemthethweni.
  5. Isitoreji sedatha: Idatabase ebanjwe yi-Occentus Networks (EU)
  6. Amalungelo: Nganoma yisiphi isikhathi ungakhawulela, uthole futhi ususe imininingwane yakho.

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