Yintoni i-calisthenics kunye nokuzilolonga kwabaqalayo

Umxholo

• Izibonelelo zecalisthenics
• Isiqhelo seCalisthenics sabaqalayo
• 1. Hlala ngaseludongeni
• 2. Ukutsala okuphezulu
• 3. Iikatsi
• 4. Iitriceps zangaphantsi
• 5. Ukuthamba kweengalo
• 6. Isisu ebharini

ICalisthenics luhlobo loqeqesho olujolise ekusebenzeni kukomelela kwemisipha kunye nonyamezelo, ngaphandle kwesidingo sokusebenzisa izixhobo zokuzilolonga, kungaphelelanga apho kuba enye yemigaqo yecalisthenics kukusetyenziswa komzimba ngokwawo ukwandisa ubunzima bemisipha.

Ukongeza ekwandiseni amandla, unyamezelo kunye nokwazisa ngomzimba, ii-calisthenics zonyusa ubhetyebhetye kunye nokuhamba. Ke ngoko, iindlela ze-calisthenics zibandakanyiwe kwimidlalo ethile, enjenge-crossfit, uqeqesho olusebenzayo kunye nejimnastics, ikakhulu.

Kubalulekile ukuba iicalisthenics exercises zenziwe phantsi kwesikhokelo somqeqeshi oqeqeshiweyo ukuqinisekisa ukuba obu buchule benziwa ngokuchanekileyo, kuncipha umngcipheko wokonzakala kwaye kunokwenzeka ukuba kufikelelwe kwelona nani likhulu lezibonelelo ezinokubakho.

Izibonelelo zecalisthenics

ICallisthenics inokwenziwa nangubani na ukuba nje ikhatshwa ngokufanelekileyo yingcali yemfundo yomzimba, njengoko inezibonelelo ezininzi zempilo, ezinje:

• Ukwanda kokuguquguquka kunye nokuhamba ngokudibeneyo;
• Ukonyusa ukunyamezelana kwemisipha kunye namandla;
• Ukwazisa ngomzimba omkhulu;
• Ukwanda kobunzima bemisipha;
• Kusebenze imetabolism;
• Ukunyuka kwenkcitho yamandla kunye nokuhla kwepesenti yamafutha;
• Ukuphuculwa koququzelelo lweemoto;
• Ibhalansi yomzimba engcono.

Ukongeza, njengoko i-calisthenics ingafuni izixhobo zokuzivocavoca ukuba zenziwe, olu hlobo lomsebenzi lunokwenziwa nakweyiphi na imeko, eyenza ukuba ingabi yinto eyothusayo.

Isiqhelo seCalisthenics sabaqalayo

Lo mkhwa wokuzilolonga unceda ukusebenza ngomzimba wonke, uvuselele izihlunu zemilenze, isisu, iingalo, umqolo nesifuba, kwaye yenzelwe abo baqala olu hlobo loqeqesho, njengoko kufuna inqanaba elisezantsi lamandla, ubhetyebhetye kunye nokuguquguquka .

Kuyacetyiswa ukuphinda le ndlela ukuya kumaxesha ama-3, uphumle imizuzu emi-4 phakathi kwemizuzwana engama-30 ukuya kwimizuzu eli-1 phakathi komthambo ngamnye.

1. Hlala ngaseludongeni

Ukwenza lo msebenzi, yima ngodonga, emva koko ubeke iinyawo zombini malunga ne-60 cm ngaphambili, ngaphandle kokususa umqolo wakho kunye nempundu eludongeni. Kule ndawo, slayida i-butt yakho eludongeni kude kube ngamadolo akho angama-90º. Bamba malunga nemizuzwana engama-30.

Ukuzivocavoca kufana ne-squat, esebenza ikakhulu izihlunu ze-glutes kunye namathanga, kodwa ngaphandle kokubangela ukuwohloka kunye nokukrazula emadolweni, ke yinto elungileyo kwabo bonzakeleyo kule ndawo idibeneyo.

2. Ukutsala okuphezulu

Kulo msebenzi ibha ephezulu iyimfuneko kwaye, ke ngoko, ukhetho olulungileyo kukwenza umthambo kwisikwere, usebenzisa imivalo. Ukwenza umthambo, bamba i-barbell, ubeke izandla zakho zibanzi kancinci kunobubanzi begxalaba. Emva koko, tsala umzimba uye phezulu kude kube ibar isondele esilevini. Yehla kwaye unyuke ama-3 ukuya kuma-5 amaxesha

Olu hlobo lokuzivocavoca nge-barbell, ukongeza ekusebenzeni kwezihlunu zengalo, lubalasele ngokwenza imisipha yangasemva, inceda ukwandisa amagxa, umzekelo.

3. Iikatsi

I-squat luhlobo lomthambo weklasikhi, kodwa kulungile ukuba usebenze phantse kuyo yonke imisipha yakho yomlenze kunye ne-glutes. Ukuze uyenze ngokuchanekileyo, kuya kufuneka ume iinyawo zakho ububanzi ububanzi egxalabeni, emva koko ugcobe ngeempundu ngasemva nasemqolo ngqo, ade amadolo abe kuma-90 at. Lo msebenzi kufuneka uphindwe amaxesha ama-8 ukuya kwali-12 kwinkqubo nganye.

4. Iitriceps zangaphantsi

Ukuqala, xhasa zombini izandla esitulweni, emva koko ugobe imilenze yakho phambi komzimba wakho, beka iinyawo zakho kunye kwaye uzikhombe phezulu. Emva koko, yehlisa umzimba kude kube iingqiniba zikwi-90º engile, kwaye ubuye umva phezulu. Ngokufanelekileyo, zombini izandla kufuneka zixhaswe kumgama ukusuka ezimpundu.

5. Ukuthamba kweengalo

Yenza i-push-ups, ugcine iingalo zakho zigxalathelane ububanzi kwaye uthambise umzimba wakho kude kube iingqiniba zakho zikwi-90º engile. Ngexesha lonke lokuzilolonga kubaluleke kakhulu ukugcina isisu siqinile, ukugcina umzimba uthe nkqo ngokupheleleyo kwaye kuthintela ukwenzakala emva.

Lo msebenzi ulungele ukomeleza iingalo zakho kunye nomva, kunye nesifuba sakho.

6. Isisu ebharini

Ukuzivocavoca kuyinkimbinkimbi ngakumbi kunye nobunzima obandayo ngokunxulumene nesisu esisemgangathweni. Ke ngoko, ngaphambi kokuqhubela phambili esiswini kwi-barbell, ukhetho olunye kukwenza isisu esisesidlangalaleni phantsi de ube unamandla okwenza intshukumo efanayo kwi-barbell.

Ukubamba ibha, njengakwisixhobo esikhulu sokutsala, tsala amadolo akho phezulu ngokuwagoba ade achukumise isifuba sakho okanye ade abe kwi-angle engama-90º. Phinda amaxesha ama-8 ukuya kwali-10. Enye indlela yokwandisa ubunzima kukugcina imilenze yakho ithe nkqo kwaye unyuke, ngaphandle kokuguqa ngamadolo, de ube wenze i-engile ye-90º nge-butt yakho.