Ukudlala imidlalo akufanele kuthathwe njengento enzima, kodwa njengokuzonwabisa. Kusenokubonakala kunzima ekuqaleni, siyazi, kodwa ukuba ukhetha ukonwabisa kunye nokuzivocavoca okwahlukeneyo okukunika iziphumo ezikhawulezayo kubume bomzimba wakho, umsebenzi uya kuba mnandi ngakumbi kwaye uya kuwonwabela. Ngenxa yokuba ukubonakalisa kufuneka uhlupheke kodwa kuphela into efanelekileyo kwaye iyimfuneko, kuba unokuba nexesha elihle ngexesha loqeqesho. Ngubani othe hayi? Ngezi umthambo we-calisthenics ukuze ube sempilweni kweli hlotyeni, siyenzile. Ingaba ucinga ntoni?
Mhlawumbi sele ubazi okanye mhlawumbi sisihlandlo sokuqala ukuva ngabo, kodwa imithambo yeCalisthenics Bakunika iingenelo ezingenakubalwa esiza kukubonisa zona kweli nqaku. Ukuya ekhefini, ukungabi naxesha okanye imali yokuya kwindawo yokuzivocavoca kunye nezinye izizathu ezifanayo aziyi kukunceda ngeli xesha, kuba ziinkqubo onokuthi uzilolonge ngokulula naphi na apho ukhoyo.
Yintoni imithambo yeCalisthenics?
Into yokuqala kukwazi Yintoni i-calisthenics?. Yinkqubo yoqeqesho apho Ukuzivocavoca kwenziwa kusetyenziswa njengento yokuxhasa amandla omntu ngokwasemzimbeni okanye ubunzima bomzimba. Oko kukuthi, awudingi zixhobo okanye izixhobo zokuzilolonga, kodwa umzimba wakho. Oku kwenza kube ngumdlalo onomtsalane kakhulu, onomdla kwaye osebenzayo, kuba ukuphepha ukutyala imali kwizixhobo kunye nokuthwala izixhobo xa uphuma ekhaya.
Umzimba wakho uhamba nawe, ukuze naphi na nanini na ufuna ukwazi ukusebenzisa uthotho lwemithambo esiza kukufundisa yona kwaye ungadingi nto ngaphandle kwentando yakho.
Ewe, njengoko unokucinga, ubuchule obamkelweyo bubalulekile, kuba nangona ayifuni nto ingako ngokwezinto zoncedo, ifuna kakhulu malunga nokuzinikela kwakho kuqeqesho. I ulungelelaniso kunye nokuchaneka kwentshukumo nganye Into oyenzayo iya kuba yeya kwenza umahluko ngesiphumo somthambo wakho.
Ilungele ntoni i-calisthenics?
I-Calisthenics iya kukunceda ukuba usebenze kwizinto ezinjengokuqina komzimba kodwa, ngaphezu kwayo yonke into, ulungelelwaniso, ubuchule kunye nokuguquguquka, ezikwabalulekile kubomi bomzimba kunye nomphefumlo. Kwaye, ngaphaya kokuba nomzimba omkhulu, mhlawumbi ingcamango yokuqala ekutsalayo xa uthatha isigqibo sokuqeqesha, kuya kukuvumela ukuba uhlale ukwimeko engcono, ebaluleke kakhulu kuyo nayiphi na iminyaka kodwa, ngaphezu kwakho konke, njengoko sikhula.
Unako ziqhelanise ne-calisthenics kwiindawo zokujima Kwakhona ukuba uyafuna, kukho ezinye ezihambelana nayo. Kodwa akuyomfuneko, ke kweli hlotyeni ungangena kwimilo ngokulula ngokwenza umthambo we-calisthenics ukusuka kwindawo yakho yeholide.
Ngokuchanekileyo, esinye sezizathu zokuba siye saziva sinomdla kwi-calisthenics kwaye sicinga ukuba nawe, yiyo loo nto ufunda eli nqaku, kungenxa yokuba ayifuni izixhobo zenkxaso, okanye iindawo ezikhethekileyo zokuzilolonga, kodwa kunoko, ukusuka naphi na. ungaziqhelanisa nezemidlalo.
I-7 yemithambo ye-calisthenics elula nesebenzayo
Sele ndiyithethile yonke le nto, lixesha lokuba ungene esenzweni kwaye uqalise uqeqesho. Nazi ezisi-7 umthambo we-calisthenics ukuze ube sempilweni kweli hlotyeni.
Xhuma squat
Ukuziqhelanisa ne Xhuma squat Kufuneka ugobe amadolo akho kwi-90º kwaye ugcine loo jiko malunga nemizuzwana emi-5. Emva koko tsiba ngokuthe nkqo. Kwaye umthambo uyenziwa. Ngoku okuseleyo kukuphinda amaxesha ambalwa ukwenza uthotho olusebenzayo okanye inkqubo.
Ngumsebenzi olungileyo wokufudumala kwaye, ukongeza, kusinceda siphucule impilo yentliziyo kwaye sibe nemilenze eyomeleleyo kwaye elungiselelwe ngakumbi.
Diamond Push Up
Kunye ne Jump Squat i Diamond Push Up Ngenye ye Iinkqubo zeCalisthenics umdla ngakumbi, kuba thina inikeza ukuguquguquka. Kubandakanya ukubeka izandla zakho embindini womgangatho, ngokungathi, ngezandla zethu, sizoba idayimani. Sehlisa kwaye siphakamise umzimba wethu, sizama ukuwugcina ulungelelene. Ngumsebenzi ofanayo no iipushups kodwa kumnandi kakhulu kwaye kuyakhuthaza.
Iplanga yokuHamba
Ukuba uyathanda ukuqeqesha, ndiqinisekile ukuba ngelinye ixesha uye waqhelisela “iplanga”. Yena iplanga lokuhamba Kuyafana kakhulu, nangona, njengoko kuye kwaba yinto eqhelekileyo kwesi sicwangciso se-calisthenics, siyakhuthaza kwaye siqala. Beka izandla zakho phantsi kwaye uhambise umzimba wakho phambili nangasemva.
I-squats, inzima ngakumbi kodwa imnandi
I-squats inceda ukufezekisa i-glutes ekhangayo kodwa nokomeleza imilenze. Ngesi sihlandlo, sikucela ukuba wenze i-squats kodwa uzixhase ngomlenze omnye kuphela. Ukutshintsha umlenze omnye kunye nomnye.
Iplanki ijima kwingalo enye kunye nomlenze omnye
Los iplank exercises ebesibonile ngaphambili, zinokuziqhelanisa zinika iimvakalelo ezingakumbi njengenkxaso kuphela ingalo enye okanye umlenze omnye. Zama ukubamba indawo malunga nemizuzwana eyi-15 kwaye utshintshe iingalo okanye imilenze ukuphinda umthambo.
IPlyometric Push Up
Njengoko sizilolonga sonyusa ubunzima, njengoko kufanelekile, kuba umzimba wakho nawo ucela ngakumbi kwaye ulungele imingeni emitsha. Yena IPlyometric Push Up Ibandakanya ukugoba iingqiniba kunye nokuthatha umzimba wonke emhlabeni, oko kukuthi, ukutsiba phantsi, ngokuthe tye. Ngexesha lokutsiba, siya kugcina iincam zeenyawo zethu kunye nezandla zilungele ukubamba umhlaba njengoko sisiwa. Nangona kungekhona ukuwa kwamahhala, okunokuba yingozi, kodwa kunokunyusa okuncinci apho iinyawo nezandla ziya kuphakanyiswa kancinci.
Ngala umthambo we-calisthenics ukuze ube sempilweni kweli hlotyeni Unokomeleza imisipha yakho, ufumane ukuxhathisa, nanini na naphi na apho ufuna khona, ngaphandle kokuchitha imali kunye nokuthatha ithuba lobunzima bobunzima bakho njengesixhobo sasimahla nesisebenzayo sokufumana ubume. Ungacela ngaphezulu? Sicinga ukuba uthande lo mdlalo njengokuba siwuthanda. Okanye mhlawumbi akunjalo? Ngaba sele uqhelisela i-calisthenics? Yabelana nathi ngamava kunye neengcebiso zakho.