Yini ama-calisthenics nokuzivocavoca kwabaqalayo

-Delile

• Izinzuzo ze-calisthenics
• Isimiso seCalisthenics sabaqalayo
• 1. Hlala ngasodongeni
• 2. Ukudonsa okuphezulu
• 3. Izikwele
• 4. Amabhuleki eTriceps
• 5. Ukuthamba kwezingalo
• 6. Isisu kubha

ICalisthenics uhlobo lokuqeqeshwa okuhlose ukusebenza ngamandla emisipha nokubekezela, ngaphandle kwesidingo sokusebenzisa imishini yokuzivocavoca, hhayi okungenani ngoba enye yezimiso ze-calisthenics ukusetshenziswa komzimba uqobo ukukhulisa isisindo somzimba.

Ngaphezu kokukhulisa amandla, ukukhuthazela nokuqwashisa ngomzimba, ama-calisthenics akhulisa ukuguquguquka nokuhamba. Ngakho-ke, amasu we-calisthenics afakiwe kweminye imidlalo, efana ne-crossfit, ukuqeqeshwa okusebenzayo kanye ne-gymnastics, ikakhulukazi.

Kubalulekile ukuthi izivivinyo ze-calisthenics zenziwe ngaphansi kokuqondiswa ngumfundisi oqeqeshiwe ukuqinisekisa ukuthi amasu enziwa ngendlela efanele, kukhona ubungozi obuncane bokulimala futhi kungenzeka ukuthi kuzuzwe inani elikhulu kakhulu lezinzuzo ezikhona.

Izinzuzo ze-calisthenics

ICallisthenics ingenziwa yinoma ngubani inqobo nje uma ihambisana kahle nochwepheshe wezokuzivocavoca umzimba, njengoba inezinzuzo eziningana zezempilo, njenge:

• Ukwenyuka kokuguquguquka nokuhamba ngokuhlanganyela;
• Ukwanda kokukhuthazela kwemisipha namandla;
• Ukuqwashisa ngomzimba okukhulu;
• Ukwanda kwemisipha;
• Ukwenza kusebenze imetabolism;
• Ukusetshenziswa kwemali okwandisiwe kanye nokwehla kwamaphesenti amafutha;
• Ukuthuthukiswa kokuhlanganiswa kwezimoto;
• Ukulinganisela okungcono komzimba.

Ngaphezu kwalokho, njengoba i-calisthenics ingadingi ukuthi kwenziwe imishini yokuzivocavoca, lolu hlobo lomsebenzi lungenziwa kunoma iyiphi indawo, okwenza kungabi yinto eyisimanga.

Isimiso seCalisthenics sabaqalayo

Le nqubo yokuzivocavoca isiza ukusebenza wonke umzimba, ivuselele imisipha yemilenze, isisu, izingalo, iqolo nesifuba, futhi yenzelwe labo abaqala lolu hlobo lokuqeqeshwa, njengoba kudinga amandla aphansi, amandla nokuqina .

Kunconywa ukuthi uphinde le nqubo kuze kube izikhathi ezi-3, uphumule imizuzu engu-4 phakathi kwemizuzwana engama-30 nengama-30 kuye kumzuzu owodwa phakathi kokuzivocavoca ngalunye.

1. Hlala ngasodongeni

Ukwenza lo msebenzi, sukuma ubhekane nodonga, bese ufaka izinyawo zombili cishe ngama-60 cm ngaphambili, ngaphandle kokukhipha iqolo nesinqe odongeni. Kulesi sikhundla, slayida i-butt yakho phezu kodonga kuze kube yilapho amadolo akho ese-90º. Bamba cishe imizuzwana engama-30.

Lokhu kuvivinya umzimba kufana ne-squat, okusebenza ikakhulu imisipha yama-glutes namathanga, kepha ngaphandle kokubanga ukugqashuka kwamadolo, ngakho-ke kuyindlela enhle kulabo abanokulimala kulelijoyinti.

2. Ukudonsa okuphezulu

Kulokhu kuvivinya ibha ephezulu iyadingeka futhi, ngakho-ke, inketho enhle ukwenza ukuzivocavoca esigcawini, usebenzisa imigoqo. Ukwenza ukuzivocavoca, bamba i-barbell, ubeke izandla zakho zibanzi kancane kunobubanzi behlombe. Ngemuva kwalokho, donsela umzimba phezulu kuze kube yilapho ibha isondela esilevini. Yehla futhi ukhuphuke izikhathi ezi-3 ukuya kwezi-5.

Lolu hlobo lokuzivocavoca nge-barbell, ngaphezu kokusebenza imisipha yengalo, luhle kakhulu ekunciphiseni imisipha yangemuva, kusiza ukukhulisa amahlombe, ngokwesibonelo.

3. Izikwele

I-squat wuhlobo lokuzivocavoca okudala, kepha kuhle kakhulu ekusebenzeni cishe kuyo yonke imisipha yakho yomlenze nama-glutes. Ukuze ukwenze kahle, kufanele ume ngezinyawo zakho ububanzi bube ngamahlombe, bese ugoqa ngesinqe sakho emuva nangemuva uqonde, kuze kube yilapho amadolo eseku-90º. Lokhu kuvivinya kufanele kuphindwe izikhathi eziyi-8 kuye kwezingu-12 enkambisweni ngayinye.

4. Amabhuleki eTriceps

Ukuqala, sekela izandla zombili esihlalweni, bese ugoba imilenze yakho phambi komzimba wakho, uhlanganise izinyawo zakho bese uzikhomba phezulu. Ngemuva kwalokho, yehlisa umzimba kuze kube yilapho izindololwane zikwi-90º angle, bese ubuyela emuva. Ngokufanelekile, zombili izandla kufanele zisekelwe kude ukusuka ezinqeni.

5. Ukuthamba kwezingalo

Yenza ama-push-up, ugcine izingalo zakho zihlukanisiwe ububanzi futhi wehlise umzimba wakho kuze kube yilapho izindololwane zakho zikwi-90º angle. Ngesikhathi sokuzivocavoca konke kubaluleke kakhulu ukugcina isisu siqinile, ukugcina umzimba uqonde ngokuphelele futhi ugweme ukulimala emuva.

Lokhu kuvivinya kuhle ukuqinisa izingalo nomhlane, kanye nesifuba.

6. Isisu kubha

Lokhu kuvivinya umzimba kuyinkimbinkimbi ngokwengeziwe nobunzima obandayo maqondana nesisu esijwayelekile. Ngakho-ke, ngaphambi kokudlulela esiswini ku-barbell, inketho eyodwa ukwenza isisu esijwayelekile phansi kuze kube yilapho unamandla anele okwenza ukunyakaza okufanayo ku-barbell.

Ukubamba ibha, njengokudonsa okuphezulu, donsela amadolo akho phezulu ngokuwagoba aze akuthinte isifuba noma aze abe ku-90º angle. Phinda izikhathi eziyi-8 kuya kwezingu-10. Enye indlela yokwandisa ubunzima ukugcina imilenze yakho iqonde futhi inyuke, ngaphandle kokuguqa ngamadolo, uze wakhe i-engela engu-90º ngesinqe sakho.