Chii chinonzi calisthenics uye ndinofanira kuzviita pa keto?

Munguva ye fitness store uko kutsva kutsva, pilates, barre uye HIIT studio inoita kunge iri kubuda kumativi ese, vanhu vari kuvhima kunotevera wellness craze. Uye nepo vamwe vachizosimudza kumhanya chete kuti vafe mukati memakore mashoma, pane imwe mhando yekurovedza muviri inoita kunge iri kugadzikana kwenguva refu: calisthenics.

Nepo calisthenics ingaite senge izwi rinonakidza kana zita reboka rako rinotevera rekurovedzera muviri, zvagara zviripo kwe… zvakanaka, chero vanhu vatamira kumitambo. Mikana yekuti iwe unotoshandisa calisthenics mafambiro mukushanda kwako, usingatombozviziva.

Verenga kuti udzidze zvakawanda nezve calisthenics, mamwe mafambiro ekutanga ekuti utange, uye nei ungangoda kuzviita chikamu chenguva dzose chemaitiro ako ekurovedza muviri uye ketogenic mararamiro.

Chii chinonzi calisthenics?

Mumashoko akareruka, calisthenics imhando yekurovedza muviri kwaunoshandisa uremu hwemuviri wako chete. Kusiyana nechinyakare kusimudza uremu, kwaunowedzera huremu kune barbell kana dumbbell kuti uwedzere kuoma, ne calisthenics muviri wako unopa kupikisa kwese.

Calisthenics Workouts yave iripo kubva kuGreece yekare. Aya mafambiro aive maGiriki akadzidzira hondo. Izwi rokuti "calisthenics" rinobva pamazwi echiGiriki, kilos sthenos. Varwi vakadzidziswa vachiita ma push-ups, kudhonza-ups, uye mamwe akawanda mafambiro auchiri kuita mujimu.

Nhasi, zvinoita sekunge nzira dzese dzekusimba, kubva kuCrossFit kuenda kumugwagwa parkour, inoshandisa calisthenic mafambiro ( ¹ ).

Kufanana negymnastics, calisthenics inowanzoda simba rinoshamisa remudumbu, richikutendera kuti urambe wakagadzikana uchitsigira huremu hwemuviri wako.

Chikamu chekudzidziswa kwesimba, chikamu kutsungirira, chikamu chiyero, chikamu kubvarura core kudzidziswa, hazvishamise izvi maekisesaizi ehuremu hwemuviri adzika nzira dzakawanda dzekusimba.

Kungofanana nemamwe maekisesaizi, calisthenics inongonetsa sezvaunoda kuzviita. Nepo iyo pfungwa yekuita maekisesaizi ehuremu semapuranga, kusvetuka jacks, kana sit-ups inogona kusakwidza moyo wako, kuyedza mamwe mafambiro epamberi senge. pistol squats, mapuranga kana kuti mureza wemunhu zvichadaro.

Ndeapi akanakisa macalistheni maekisesaizi?

Iwo akanakisa maekisesaizi, kwete e-calisthenics chete, asi kune chero mafambiro, ndiwo aunoita nemazvo. Kana iwe uine hanya nefomu rakakodzera, gara uchishanda nemudzidzisi wega kana simba uye mudzidzisi wekugadzirisa (CSCS) uyo anogona kukubatsira kugadzirisa kuti uite zviri nani.

Kana uchangotanga, funga kubatanidza mafambiro aya muchirongwa chako chekudzidzisa.

Madzvinyu

1. Tanga munzvimbo yakakwirira yepuranga, uchishingaira kuita musimboti wako.
2. Kudzika pasi, tungamira nechipfuva chako. Chengetedza yako yepakati activation, uchibvumira chiuno chako kutevera chipfuva chako sezvaunodzika.
3. Pazasi pe pushup ndipo paunonyanya kuda kumisa yako musimboti. Iwe uri kushanda uchipesana negiravhiti uye kushandura nzira panguva imwe chete, saka simbisa abs yako paunenge uchidzoka kumusoro.

Svetuka squats

1. Tanga kumira tsoka dzako dzakasimwa dzakafara zvishoma pane upamhi hwemafudzi zvakaparadzana, zvigunwe zvako zvakanongedza kunze zvishoma. Kuti uwedzere kuramba, sunga bhandi pazvidya zvako.
2. Dzikisa mu squat, uchichengeta chipfuva chako kumusoro paunenge uchibatanidza musimboti wako.
3. Zvidzikise pasi kuitira kuti mhasuru dzako dze quadriceps dzifanane nepasi. Chenjerera kuita kuti mabvi ako asapfuure zvigunwe zvako.
4. Pfuura wakamira kubva ku squat yako, uchipfura glutes yako paunenge uchisvetuka mudenga.
5. Imbodzokera zvakachengeteka mukuhwarara.

Mberi mbichana

1. Simuka wakatwasuka tsoka dzako dzakaita upamhi hwemafudzi zvakaparadzana, wakatarisa kumberi.
2. Paunenge uchichengeta musimboti wako wakabatanidzwa, enda mberi negumbo rako rekurudyi.
3. Gara nehudyu yako yekurudyi uye ibvi pane 90-degree angle. Iva nechokwadi chokuti ibvi rako rakananga pamusoro pechidzitiro chako, kwete kupfuura iyo.
4. Kuchengeta uremu hwako pachitsitsinho chako chekurudyi, dzokera kunzvimbo yako yekutanga. Ita chiitwa chimwechete pagumbo rako rekuruboshwe.

burpese

1. Mira netsoka dzako dzakaparadzana paupamhi hwemafudzi. Sunda chiuno kumashure uye pasi, uchitanga kudzikisa iwe mu squat.
2. Isa zvanza zvako zvakasimba pasi, uchikanda tsoka dzako kumashure, saka iwe wakamira pabhodhi rakakwirira. Chengetedza pfungwa dzako dzakabatanidzwa.
3. Kutungamira nechipfuva chako, zvidzikisire iwe mu pushup. Chenjera kuti urege kurega musana wako uchinyura paunenge uchidzoka kumusoro.
4. Svetuka netsoka dzako mberi, kuitira kuti dzimhare pedyo nemaoko ako.
5. Svetukira kumusoro, uchidzokera kunzvimbo yako yekutanga.

Zvakanakira calisthenic kufamba

Kubatanidza chero nzira yekurovedza muviri mumaitiro ako, kwete calisthenics chete, inobatsira kuvandudza kuumbwa kwemuviri wako, kuderedza njodzi yechirwere chisingaperi, uye kugadzirisa hutano hwako hwese ( ² ) Nekudaro, mafambiro e-calisthenic anouya nemamwe mabhenefiti, mazhinji ayo anosanganisira kunyaradzwa.

• Hapana midziyo inodiwa. Iwe haudi squat rack, dumbbells, kana kunyange nhengo yejimu kuti uite calisthenics. Chaunongoda chete huremu hwemuviri wako uye nzvimbo yakati wandei.
• Iwe unowanzo dzidza fomu chaiyo. Nekuvaka muviri, dzimwe nguva vanhu vanoisa pfungwa pahuwandu hwehuremu hwavari kusimudza zvekuti vanokanganwa kuzviita nemazvo. Kushandisa uremu hwemuviri wako kunokubvumira kuti udaye mukufamba kwako, uchidzikisa njodzi yako yekukuvara.
• Batanidza muviri wako wose. Mazhinji mafambisirwo e-calisthenic maekisesaizi emuviri wakazara. Pushup, kana yaitwa nemazvo, inoshandisa chipfuva chako, triceps, abs, uye kunyange quads yako. Pasina kuzviziva, uri kuita kurovedza muviri kwakazara.
• Unogona kuwedzera simba rako. Kana simba riri chinangwa, mikana yekuti iwe unonakidzwa nemhedzisiro yecalisthenics. Funga nezvazvo: kana iwe uri mukadzi ari kuedza yako yekutanga kudhonza uye uchirema 63,5lbs/140kg, saka iwe unofanirwa kukwanisa kusimudza 63,5lbs/140kg yehuremu pane iyo yekudhonza-up bar.

Kunetsekana kana kuita calisthenics kunogona kukubatsira nezvinangwa zvako keto? Zvakanaka, une rombo rakanaka.

Kutevera chirongwa chekudzidzisa uremu, kusanganisira iyo inoshandisa calisthenic mafambiro, inogona kubatsira kuderedza mafuta uchichengetedza yakaonda tsandanyama.

Chidzidzo chekutarisa kusimba kwemuviri wepamusoro hakuna mutsauko pakati pekubudirira kwekudzidziswa kwecalisthenics nekusimudza nezviremu zvemahara ( ³ ).

Kana chinangwa chako chiri chekuvandudza kuumbwa kwemuviri wako, zvino kubatanidza kurovedza muviri ne-low-carb, kudya kwemafuta akawanda kunokupa zvibereko zviri nani pane kudya kana kurovedza muviri chete ( ⁴ ).

Nokudaro, kubatanidza mafambiro e-calisthenic mumuitiro wako wevhiki nevhiki uchitevera kudya kwakachena ketogenic kunogona kuratidza migumisiro iri nani pane kudya zvakasimba ketogenic kudya chete.

Rangarira kutanga nezvinokosha

Maekisesaizi eCalisthenic anga aripo kubva pamazuva eGreece yekare. Nepo ivo vakaona kuvandudzwa mukuzivikanwa nekuda kweCrossFit uye parkour, akawanda calisthenics mafambiro ndiwo aunotodzidzira mujimu.

Calisthenics mafambisirwo ehuremu hwemuviri anotarisana nekuomerwa kubva kune nyore squat kuenda kune ine simba burpee.

Nepo iwe uchifanira kushanda nemurairidzi wega usati waedza mamwe anonetsa mafambiro, iwe unogona kugara uchitanga nezvekutanga: squats, pushups, uye kunyange maburpees. Haufanire kujoinha gym uye haufanire kutenga chero mudziyo.

Zvichiri nani, kubatanidza mafambiro e-calisthenic anogona kutsigira zvinangwa zvako pane ketogenic kudya. Nekubatanidza yakaderera-carb ketogenic yekudya chirongwa uye kurovedza muviri, iwe unowanzo kuona (uye kunzwa) shanduko dzakanaka mukuumbwa kwemuviri.

Kuti uwane mamwe mazano ekurovedza muviri, tarisa chirongwa chekurovedza muviri.