Menene calisthenics kuma zan yi shi akan keto?

A zamanin kantin kayan motsa jiki inda wani sabon juyi, pilates, barre da HIIT studio da alama suna tasowa a kowane kusurwa, mutane suna kan farautar rashin lafiya na gaba. Kuma yayin da wasu za su karɓi saurin kawai don fitar da su a cikin ƴan shekaru, akwai nau'in motsa jiki ɗaya wanda da alama yana daidaitawa cikin dogon lokaci: calisthenics.

Duk da yake calisthenics na iya zama kamar wani zato ko sunan wasan motsa jiki na gaba na ƙungiyarku, hakika ya kasance don… da kyau, muddin mutane sun ƙaura don wasanni. Yiwuwar kun riga kun yi amfani da motsin calisthenic a cikin ayyukanku, ba tare da saninsa ba.

Ci gaba da karantawa don ƙarin koyo game da calisthenics, wasu ƙayyadaddun motsi don farawa ku, da kuma dalilin da yasa zaku so ku sanya shi zama na yau da kullun na motsa jiki na yau da kullun. salon rayuwa ketogenic.

Menene calisthenics?

A cikin mafi sauƙi, calisthenics wani nau'in motsa jiki ne inda kuke amfani da nauyin jikin ku kawai. Ba kamar ɗaukar nauyi na gargajiya ba, inda kuka ƙara nauyi zuwa barbell ko dumbbell don ƙara wahala, tare da calisthenics jikin ku yana ba da duk juriya.

Ayyukan Calisthenics sun kasance tun daga tsohuwar Girka. Wadannan motsi sune yadda Girkawa suka horar da yaki. Kalmar “calisthenics” ta fito ne daga kalmomin Helenanci, kilos stenos. Jaruman da aka horar da su suna yin tururuwa, ja-up, da sauran motsi da yawa da kuke yi har yanzu a cikin dakin motsa jiki.

A yau, da alama kowane nau'i na dacewa, daga CrossFit zuwa titi parkour, yana amfani da motsi na calisthenic ( ¹ ).

Kamar gymnastics, calisthenics sau da yawa yana buƙatar ƙarfin ciki mai ban mamaki, yana ba ku damar tsayawa tsayin daka yayin tallafawa cikakken nauyin jikin ku.

Koyarwar ƙarfin juriya, juriya na sashi, daidaiton sashi, juzu'in horo na asali, ba abin mamaki ba ne waɗannan ayyukan motsa jiki na jiki sun yi ƙasa da hanyoyin motsa jiki da yawa.

Kamar kowane motsa jiki, calisthenics yana da ƙarfi kamar yadda kuke son yin shi. Yayin da ra'ayin yin motsa jiki na jiki kamar katako, tsalle-tsalle, ko zama-up ba zai iya samun bugun zuciyar ku ba, ƙoƙarin ƙoƙarin ci gaba kamar su. guntun bindiga, katako ko sandar tuta na ɗan adam tabbas za su yi.

Menene mafi kyawun motsa jiki calisthenic?

Mafi kyawun motsa jiki, ba kawai don calisthenics ba, amma ga kowane motsi, shine waɗanda kuke yi daidai. Idan kun damu da sigar da ta dace, koyaushe kuyi aiki tare da mai horar da kai ko ƙarfi da kocin kwantar da hankali (CSCS) wanda zai iya taimaka muku yin gyare-gyare don mafi kyawun kisa.

Idan kun fara farawa, la'akari da haɗa waɗannan motsi cikin shirin horonku.

Kadangare

1. Fara a cikin babban matsayi mai tsayi, yin aiki da ainihin ku.
2. Saukowa, jagoranci da ƙirjin ku. Kula da ainihin kunnawar ku, ba da damar hips ɗin ku su bi ƙirjin ku yayin da kuke ƙasa.
3. Kasan turawa shine inda kuke buƙatar kunna ainihin ku. Kuna aiki da ƙarfin nauyi da canza alkibla a lokaci guda, don haka ƙarfafa haƙoranku yayin da kuke dawowa sama.

Tsalle squats

1. Fara tsayawa tare da dasa ƙafafunku ɗan faɗi fiye da faɗin kafada baya, tare da yatsun kafa suna nunawa waje kaɗan. Don ƙara juriya, kunsa igiya a kusa da cinyoyin ku.
2. Rage cikin squat, ajiye ƙirjin ku sama yayin da kuke aiwatar da ainihin ku.
3. Rage kanku ƙasa don tsokoki na quadriceps su kasance daidai da ƙasa. Yi hankali don tabbatar da cewa gwiwoyi ba su wuce yatsun kafa ba.
4. Fashe a tsaye daga squat ɗin ku, kuna harba glutes yayin da kuke tsalle.
5. Kasa dawo lafiya cikin tsugunne.

Gaban gaba

1. Tsaya tsaye tare da faɗin ƙafafu da ƙafafu, kallon gaba madaidaiciya.
2. Yayin da kake ci gaba da aiki da zuciyarka, ci gaba da ƙafar dama.
3. Kasa tare da kwatangwalo na dama da gwiwa a kusurwar digiri 90. Tabbatar cewa gwiwa yana sama da idon sawun kai tsaye, ba bayansa ba.
4. Tsayar da nauyin ku a kan diddige na dama, mayar da baya zuwa matsayin farawa. Yi wannan motsa jiki a ƙafar hagunku.

burpese

1. Tsaya tare da ƙafafunku nisan kafada. Matsa hips ɗin ku baya da ƙasa, fara saukar da kanku cikin squat.
2. Sanya dabino da ƙarfi a ƙasa, kuna korar ƙafafunku baya, don haka kuna tsaye a kan babban allo. Ci gaba da jigon ku.
3. Jagoranci tare da ƙirjin ku, sauke kanku cikin turawa. Yi hankali kada ka bar bayan baya ya nutse yayin da kake dawowa sama.
4. Yi tsalle tare da ƙafafunku gaba, don su sauka kusa da hannuwanku.
5. Yi tsalle sama, komawa zuwa wurin farawa.

Amfanin motsin calisthenic

Haɗa kowane nau'i na motsa jiki a cikin ayyukanku na yau da kullun, ba kawai calisthenics ba, zai taimaka inganta tsarin jikin ku, rage haɗarin kamuwa da cuta, da haɓaka lafiyar ku gaba ɗaya ( ² ). Koyaya, ƙungiyoyin calisthenic suna zuwa tare da wasu takamaiman fa'idodi, waɗanda galibi sun haɗa da ta'aziyya.

• Babu kayan aiki da ake bukata. Ba kwa buƙatar squat rak, dumbbells, ko ma ƙungiyar motsa jiki don yin calisthenics. Duk abin da kuke buƙata shine nauyin jikin ku da ɗan sarari.
• Kuna iya koyon ingantaccen tsari. Tare da gina jiki, wani lokacin mutane suna mai da hankali sosai kan yawan nauyin da suke ɗauka har su manta da yin shi daidai. Yin amfani da nauyin jikin ku yana ba ku damar bugawa a cikin motsinku, rage haɗarin rauni.
• Haɗa dukkan jikin ku. Yawancin motsin calisthenic cikakken motsa jiki ne. Turawa, idan an yi daidai, yana amfani da ƙirjin ku, triceps, abs, har ma da quads. Ba tare da sanin shi ba, kuna yin cikakken motsa jiki.
• Kuna iya ƙara ƙarfin ku. Idan ƙarfi shine manufa, da alama za ku ji daɗin sakamakon calisthenics. Ka yi tunani game da shi: idan ke mace ce ta fara fara cirewa kuma kina auna 63,5lbs / 140kg, to ya kamata ku iya ɗaukar nauyin 63,5lbs / 140kg na nauyi akan wannan sandar cirewa.

Kuna mamakin ko yin calisthenics zai iya taimaka muku da burin keto? To, kuna cikin sa'a.

Bin tsarin horar da nauyi, gami da wanda ke amfani da motsi na calisthenic, na iya taimakawa wajen rage kitse yayin kiyaye yawan tsokar tsoka.

Wani binciken da ke kallon ƙarfin jiki na sama bai sami wani bambanci tsakanin tasiri na horar da calisthenics da ɗagawa tare da ma'auni kyauta ba ( ³ ).

Idan makasudin ku shine inganta tsarin jikin ku, to, haɗa motsa jiki tare da ƙarancin carbohydrate, abinci mai ƙima zai ba ku sakamako mafi kyau fiye da abinci ko motsa jiki kaɗai ( ⁴ ).

Sabili da haka, haɗa motsin calisthenic a cikin aikin ku na mako-mako yayin bin tsaftataccen abinci na ketogenic na iya nuna sakamako mafi kyau fiye da cin abinci mai tsauri kawai.

Ka tuna don farawa da abubuwan yau da kullun

Atisayen calisthenic sun kasance tun zamanin tsohuwar Girka. Yayin da suka ga farfadowa a cikin shahara saboda CrossFit da parkour, yawancin calisthenics motsi sune waɗanda kuka riga kuka yi a cikin dakin motsa jiki.

Calisthenics motsi ne masu nauyi na jiki waɗanda ke cikin wahala daga sauƙaƙan squat zuwa burfi mai ƙarfi.

Yayin da ya kamata ku yi aiki tare da mai ba da horo na sirri kafin ƙoƙarin ƙoƙarin ƙalubalen, koyaushe kuna iya farawa tare da abubuwan yau da kullun: squats, turawa, har ma da burpees. Ba kwa buƙatar shiga gidan motsa jiki kuma ba kwa buƙatar siyan kowane kayan aiki.

Mafi kyau duk da haka, haɗa ƙungiyoyin calisthenic na iya tallafawa burin ku akan abincin ketogenic. Ta hanyar haɗa tsarin rage cin abinci na ketogenic da motsa jiki, za ku iya ganin (da jin) ingantattun canje-canje a cikin tsarin jiki.

Don ƙarin ra'ayoyin motsa jiki, duba shirin motsa jiki.