Kodi calisthenics ndi chiyani ndipo ndiyenera kuchita pa keto?

Mu nthawi ya sitolo yolimbitsa thupi kumene sapota latsopano, pilates, barre ndi HIIT situdiyo zikuoneka zayamba pozungulira ngodya iliyonse, anthu pa kusakasaka lotsatira Wellness craze. Ndipo ngakhale ena amangothamanga kuti azitha zaka zingapo, pali mtundu umodzi wa masewera olimbitsa thupi omwe akuwoneka kuti akukhazikika kwa nthawi yayitali: kalisthenics.

Ngakhale ma calisthenics angawoneke ngati nthawi yabwino kwambiri kapena dzina la masewera olimbitsa thupi a gulu lotsatira, akhalapo kwa… chabwino, bola ngati anthu asamukira kumasewera. Mwayi mumagwiritsa ntchito kale ma calisthenics muzolimbitsa thupi zanu, osadziwa nkomwe.

Werengani kuti mudziwe zambiri za calisthenics, zina zofunika kuti muyambe, ndi chifukwa chake mungafune kuti mukhale gawo lazochita zanu zolimbitsa thupi komanso moyo wa ketogenic.

Kodi calisthenics ndi chiyani?

M'mawu osavuta, calisthenics ndi mtundu wa masewera olimbitsa thupi omwe mumagwiritsa ntchito kulemera kwa thupi lanu lokha. Mosiyana ndi kulemera kwachikhalidwe, komwe mumawonjezera kulemera kwa barbell kapena dumbbell kuti muwonjezere zovuta, ndi calisthenics thupi lanu limapereka kukana konse.

Zochita za Calisthenics zakhala zikuchitika kuyambira ku Greece wakale. Izi zinali momwe Agiriki amaphunzitsira nkhondo. Mawu akuti "calisthenics" amachokera ku mawu achi Greek, kilos sthenos. Ankhondo ophunzitsidwa akuchita zokankha, zokoka, ndi zina zambiri zomwe mumachitabe mumasewera olimbitsa thupi.

Masiku ano, zikuwoneka kuti mtundu uliwonse wolimbitsa thupi, kuyambira CrossFit kupita ku parkour mumsewu, umagwiritsa ntchito kayendedwe ka calisthenic ( ¹ ).

Monga masewera olimbitsa thupi, ma calisthenics nthawi zambiri amafunikira mphamvu zam'mimba, zomwe zimakulolani kuti mukhale okhazikika pamene mukuthandizira kulemera kwa thupi lanu lonse.

Kulimbitsa thupi pang'ono, kupirira kwapang'onopang'ono, pang'onopang'ono, kung'amba pang'onopang'ono, ndizosadabwitsa kuti masewera olimbitsa thupi awa atsika m'njira zambiri zolimbitsa thupi.

Monga masewera ena aliwonse, ma calisthenics ndi otopetsa momwe mungafunire. Ngakhale lingaliro lochita masewera olimbitsa thupi monga matabwa, kudumpha ma jacks, kapena ma sit-ups silingakhudze kugunda kwa mtima wanu, kuyesa kusuntha kwapamwamba monga pistol squats, matabwa kapena mbendera ya anthu idzaterodi.

Kodi masewera olimbitsa thupi abwino kwambiri a calistheninic ndi ati?

Zochita zolimbitsa thupi zabwino kwambiri, osati za calisthenics, koma zamayendedwe aliwonse, ndizomwe mumachita molondola. Ngati mukukhudzidwa ndi mawonekedwe oyenera, nthawi zonse gwirani ntchito ndi mphunzitsi wanu kapena mphunzitsi wamphamvu ndi wowongolera (CSCS) yemwe angakuthandizeni kusintha kuti muzichita bwino.

Ngati mutangoyamba kumene, lingalirani zophatikizira izi mu pulogalamu yanu yophunzitsira.

Abuluzi

1. Yambani pamalo okwera matabwa, ndikugwira ntchito pachimake chanu.
2. Kupita pansi, kutsogolera ndi chifuwa. Pitirizani kutsegulira kwanu, kulola m'chiuno mwanu kutsatira chifuwa chanu pamene mukutsika.
3. Pansi pa pushup ndipamene muyenera kwambiri kuyambitsa pachimake chanu. Mukugwira ntchito yolimbana ndi mphamvu yokoka ndikusintha kolowera nthawi imodzi, choncho limbitsani abs yanu pamene mukubwerera.

Masewera olumpha

1. Yambani kuyimirira ndi mapazi anu atatambasula pang'ono kusiyana ndi m'lifupi mwake mapewa, ndi zala zanu zolozera kunja pang'ono. Kuti muwonjezere kukana, mangani theraband kuzungulira ntchafu zanu.
2. Khalani pansi mu squat, kusunga chifuwa chanu pamene mukugwirizanitsa pakati panu.
3. Dzichepetseni pansi kuti minofu yanu ya quadriceps ikhale yofanana ndi pansi. Samalani kuti mawondo anu asadutse zala zanu.
4. Kuphulika molunjika kuchokera ku squat yanu, kuwombera ma glutes anu pamene mukudumpha.
5. Bwererani bwino mobisala.

Mapapu akutsogolo

1. Imirirani molunjika ndi mapazi anu motalikirana ndi mapewa, kuyang'ana kutsogolo.
2. Pamene mukusunga pakati panu, pita patsogolo ndi mwendo wanu wakumanja.
3. Gwirani ndi chiuno chanu ndi bondo molunjika pamakona a digirii 90. Onetsetsani kuti bondo lanu liri pamwamba pa bondo lanu, osati kupitirira.
4. Kusunga kulemera kwanu pachidendene chakumanja, bwererani kumalo anu oyamba. Chitani zomwezo pa mwendo wanu wakumanzere.

burpese

1. Imani ndi mapazi anu motalikirana ndi mapewa. Kankhirani m'chiuno mmbuyo ndi pansi, kuyamba kudzitsitsa mu squat.
2. Ikani manja anu mwamphamvu pansi, ndikukankhira mapazi anu kumbuyo, kotero inu mukuyima pa bolodi lalitali. Sungani pachimake chanu.
3. Kutsogolera ndi chifuwa chanu, dzichepetseni mu pushup. Samalani kuti msana wanu umire pamene mukubwerera mmwamba.
4. Lumphani ndi mapazi anu kutsogolo, kuti agwere pafupi ndi manja anu.
5. Lumpha mmwamba, kubwerera kumalo ako oyambira.

Ubwino wa kayendedwe ka calisthenic

Kuphatikiza masewera olimbitsa thupi amtundu uliwonse m'chizoloŵezi chanu, osati ma calisthenics okha, zidzakuthandizani kusintha thupi lanu, kuchepetsa chiopsezo cha matenda aakulu, komanso kukhala ndi thanzi labwino ( ² ). Komabe, mayendedwe a calisthenic amabwera ndi zabwino zina, zambiri zomwe zimaphatikizapo kutonthozedwa.

• Palibe zida zofunika. Simufunika squat rack, dumbbells, kapena kulembetsa ku gym kuti muchite calisthenics. Zomwe mukufunikira ndi kulemera kwa thupi lanu komanso malo pang'ono.
• Mutha kuphunzira fomu yolondola. Ndi zolimbitsa thupi, nthawi zina anthu amangoganizira za kuchuluka kwa kulemera komwe akukweza kotero kuti amaiwala kuchita bwino. Kugwiritsa ntchito kulemera kwa thupi lanu kumakulolani kuti muyimbe mumayendedwe anu, kuchepetsa chiopsezo cha kuvulala.
• Phatikizani thupi lanu lonse. Mayendedwe ambiri a calisthenic ndi masewera olimbitsa thupi athunthu. Pushup, ikachitidwa molondola, imagwiritsa ntchito chifuwa chanu, triceps, abs, ngakhale ma quads anu. Mosazindikira, mukuchita masewera olimbitsa thupi athunthu.
• Mutha kuwonjezera mphamvu zanu. Ngati mphamvu ndi cholinga, mwayi ndiwe mungasangalale ndi zotsatira za calisthenics. Ganizilani izi: ngati ndinu mkazi mukuyesera kukokera kwanu koyamba ndipo mukulemera 63,5lbs/140kg, ndiye kuti mukuyenera kukweza 63,5lbs/140kg kulemera pa bar yokoka.

Mukudabwa ngati kuchita ma calisthenics kungakuthandizeni ndi zolinga zanu za keto? Chabwino, muli ndi mwayi.

Kutsatira pulogalamu yolimbitsa thupi, kuphatikizapo yomwe imagwiritsa ntchito kayendedwe ka calisthenic, ingathandize kuchepetsa mafuta ndikusunga minofu yowonda.

Kafukufuku wowona mphamvu zakumtunda kwa thupi sanapeze kusiyana pakati pa mphamvu ya maphunziro a calisthenics ndi kukweza ndi zolemera zaulere ( ³ ).

Ngati cholinga chanu ndikuwongolera thupi lanu, ndiye kuti kuphatikiza masewera olimbitsa thupi ndi otsika kwambiri, zakudya zokhala ndi mafuta ambiri kumakupatsani zotsatira zabwino kuposa zakudya kapena masewera olimbitsa thupi okha ( ⁴ ).

Choncho, kuphatikiza mayendedwe a calisthenic muzochita zanu zamlungu ndi mlungu pamene mukutsatira zakudya zoyera za ketogenic zingasonyeze zotsatira zabwino kusiyana ndi kudya zakudya za ketogenic zokhazokha.

Kumbukirani kuyamba ndi zoyambira

Zochita zolimbitsa thupi za Calistheni zakhala zikuchitika kuyambira masiku a Greece wakale. Ngakhale adawona kuyambiranso kutchuka chifukwa cha CrossFit ndi parkour, mayendedwe ambiri a calisthenics ndi omwe mumachita nawo masewera olimbitsa thupi.

Calisthenics ndi kayendedwe ka thupi komwe kumakhala kovuta kuchokera ku squat yosavuta kupita ku burpee wamphamvu.

Ngakhale mukuyenera kugwira ntchito ndi mphunzitsi wanu musanayese mayendedwe ovuta, mutha kuyamba ndi zoyambira: squats, pushups, ngakhale burpees. Simufunikanso kulowa nawo masewera olimbitsa thupi ndipo simuyenera kugula zida zilizonse.

Zabwino kwambiri, kuphatikiza mayendedwe a calisthenic kumatha kuthandizira zolinga zanu pazakudya za ketogenic. Pophatikiza dongosolo lazakudya za carb ketogenic ndi masewera olimbitsa thupi, mumatha kuwona (ndikumva) kusintha kwabwino kwa thupi.

Kuti mudziwe zambiri zolimbitsa thupi, yang'anani ndondomeko yolimbitsa thupi.