Yintoni i-calisthenics kwaye kufuneka ndiyenze kwi-keto?

Ngexesha le ivenkile yokomelela apho i-spin entsha, i-pilates, i-barre kunye ne-studio ye-HIIT ibonakala ngathi iyavela kuzo zonke iikona, abantu bazingela i-wellness craze elandelayo. Kwaye ngelixa abanye bezakuthatha isantya kuphela ukuba baphume kwiminyaka embalwa, kukho uhlobo olunye lomthambo olubonakala ngathi luzinze ixesha elide: i-calisthenics.

Ngelixa i-calisthenics inokubonakala ngathi ligama elimnandi okanye igama lokuzilolonga kweqela lakho elilandelayo, ibisoloko ikhona… kulungile, okoko nje abantu befudukele ezemidlalo. Amathuba okuba sele usebenzisa i-calisthenics eshukumayo ekusebenzeni kwakho, ngaphandle kokwazi.

Funda ngakumbi ukuze ufunde ngakumbi malunga ne-calisthenics, ezinye iintshukumo ezisisiseko ukuze uqalise, kwaye kutheni unokufuna ukuyenza ibe yinxalenye yesiqhelo sokuzilolonga kunye ubomi be-ketogenic.

Yintoni i-calisthenics?

Ngamagama alula, i-calisthenics luhlobo lokuzilolonga apho usebenzisa ubunzima bomzimba wakho kuphela. Ngokungafaniyo nokuphakamisa ubunzima bendabuko, apho wongeza ubunzima kwi-barbell okanye kwi-dumbbell ukwandisa ubunzima, kunye ne-calisthenics umzimba wakho unikezela konke ukuxhathisa.

Ukuzivocavoca kweCalisthenics kuye kwabakho ukusukela kwiGrisi yamandulo. Ezi ntshukumo yayiyindlela amaGrike aqeqeshelwa ngayo imfazwe. Igama elithi "calisthenics" livela kwigama lesiGrike elithi, kilos sthenos. Amagorha aqeqeshiweyo enza i-push-ups, utsalo-up, kunye nezinye iintshukumo ezininzi osazenzayo ejimini.

Namhlanje, kubonakala ngathi lonke uhlobo lokuqina, ukusuka kwi-CrossFit ukuya kwi-parkour yesitrato, isebenzisa iintshukumo ze-calisthenic ( ¹ ).

Njenge-gymnastics, i-calisthenics ihlala ifuna amandla amangalisayo wesisu, ikuvumela ukuba uhlale uzinzile ngelixa uxhasa ubunzima bomzimba wakho opheleleyo.

Uqeqesho lwamandla enxalenye, ukunyamezela inxalenye, ibhalansi inxalenye, ukukrazula inxalenye yoqeqesho olungundoqo, ayimangalisi into yokuba olu qeqesho lobunzima bomzimba lwehle iindlela ezininzi zokomelela.

Njengawo nawuphi na omnye umthambo, i-calisthenics inzima kuphela njengoko ufuna ukuyenza. Ngelixa umbono wokwenza umthambo wobunzima bomzimba obunje ngamaplanga, ukutsiba iijacks, okanye ukuhlala-ups usenokungakufumani ukubetha kwentliziyo yakho, uzama iintshukumo ezithe chatha ngakumbi. pistol squats, amaplanga okanye iflegi yomntu ngokuqinisekileyo iya kwenjenjalo.

Zeziphi ezona mithambo zibalaseleyo yeCalisthenics?

Olona qeqesho lubalaseleyo, hayi nje i-calisthenics, kodwa kuyo nayiphi na intshukumo, zezo ozenzayo ngokuchanekileyo. Ukuba unenkxalabo malunga nefomu efanelekileyo, hlala usebenza nomqeqeshi wobuqu okanye amandla kunye nomqeqeshi wemeko (CSCS) onokukunceda wenze uhlengahlengiso lokwenziwa ngcono.

Ukuba usaqala, cinga ngokubandakanya ezi ntshukumo kwinkqubo yakho yoqeqesho.

Amacikilishe

1. Qala kwindawo ephezulu yeplanga, ubandakanyeke ngokukhutheleyo undoqo wakho.
2. Ukuhla, khokela ngesifuba sakho. Gcina i-core activation yakho, uvumela i-hips yakho ukuba ilandele isifuba sakho njengoko uhla.
3. Emazantsi e-pushup kulapho ufuna kakhulu ukuba uvule undoqo wakho. Usebenza ngokuchasene nomxhuzulane kunye nokutshintsha indlela ngaxeshanye, ke qinisa i-abs yakho njengoko ubuyela phezulu.

Xhuma squats

1. Qala ukuma iinyawo zakho zityalwe banzi kancinane kunobubanzi bamagxa ngokuhlukana, iinzwane zakho zijongise ngaphandle kancinane. Ukongeza ukuxhathisa, bhinqa i-theraband emathangeni akho.
2. Ngezantsi kwi-squat, ugcine isifuba sakho phezulu njengoko ubandakanya umbindi wakho.
3. Zithobe phantsi ukuze izihlunu zakho ze-quadriceps zihambelane nomhlaba. Qaphela ukuba amadolo akho awadluli kwiinzwane zakho.
4. Gqoka ngokuthe nkqo kwi-squat yakho, udubula ii-glutes zakho njengoko utsiba phezulu.
5. Buyela emva ngokukhuselekileyo kwindawo egobileyo.

Iimpumlo zangaphambili

1. Yima nkqo neenyawo zakho zibe ngububanzi bamagxa ngokuhlukana, ujonge ngqo phambili.
2. Ngelixa ugcina i-core yakho ibandakanyeka, qhubela phambili ngomlenze wakho wasekunene.
3. Umhlaba nge-hip yakho yasekunene kunye nedolo kwi-angle ye-90-degree. Qinisekisa ukuba idolo lakho lithe ngqo phezu kwe-ankle yakho, kungekhona ngaphaya kwayo.
4. Ukugcina ubunzima bakho kwisithende sakho sasekunene, buyisela umva kwindawo yakho yokuqala. Yenza umsebenzi ofanayo kumlenze wakho wasekhohlo.

burpese

1. Yima iinyawo zakho zibe ububanzi bamagxa. Tyhiliza isinqe sakho ngasemva nasezantsi, uqala ukuzithoba kwi-squat.
2. Beka iintende zakho ngokuqinileyo emhlabeni, ukhaba iinyawo zakho ngasemva, ngoko umi kwibhodi ephezulu. Gcina undoqo wakho ubandakanyekile.
3. Ukukhokela ngesifuba sakho, zithobe kwi-pushup. Qaphela ukuba ungavumeli umqolo wakho ongezantsi uzike njengoko ubuyela phezulu.
4. Tsiba ngeenyawo zakho phambili, ukuze bahlale ecaleni kwezandla zakho.
5. Gxuma phezulu, ubuyela kwindawo yakho yokuqala.

Izibonelelo zeentshukumo ze-calisthenic

Ukubandakanya naluphi na uhlobo lokuzilolonga kwindlela yakho, kungekhona nje i-calisthenics, kuya kunceda ukuphucula ukubunjwa komzimba wakho, ukunciphisa umngcipheko wesifo esingapheliyo, kunye nokuphucula impilo yakho yonke ( ² ). Nangona kunjalo, iintshukumo ze-calisthenic ziza nezibonelelo ezithile, uninzi lwazo ezibandakanya intuthuzelo.

• Akukho zixhobo ziyimfuneko. Awudingi i-squat rack, ii-dumbbells, okanye umrhumo we-gym ukwenza i-calisthenics. Into oyifunayo bubunzima bomzimba wakho kunye nendawo encinci.
• Kunokwenzeka ukuba ufunde ifom echanekileyo. Ngokwakhiwa komzimba, ngamanye amaxesha abantu bagxila kakhulu kubungakanani bobunzima abaphakamisayo kangangokuba bayalibala ukwenza ngokuchanekileyo. Ukusebenzisa ubunzima bomzimba wakho kukuvumela ukuba ucofe kwiintshukumo zakho, unciphisa umngcipheko wokulimala.
• Bandakanya wonke umzimba wakho. Iintshukumo ezininzi ze-calisthenic zizilo zomzimba ogcweleyo. I-pushup, xa yenziwe ngokuchanekileyo, isebenzisa isifuba sakho, i-triceps, i-abs, kunye neequads zakho. Ngaphandle kokuqaphela, wenza umthambo opheleleyo womzimba.
• Unokwandisa amandla akho. Ukuba amandla lusukelo, amathuba okuba uyonwabele iziphumo zecalisthenics. Cinga ngako: ukuba ungumfazi uzama ukutsalwa kwakho kokuqala kwaye unobunzima be-63,5lbs / 140kg, ngoko kufuneka ukwazi ukuphakamisa i-63,5lbs / 140kg yobunzima kuloo bar yokutsala.

Ngaba uyazibuza ukuba ukwenza i-calisthenics kunokukunceda ngeenjongo zakho ze-keto? Ewe, unethamsanqa.

Ukulandela inkqubo yokuqeqesha ubunzima, kubandakanywa neyokusebenzisa iintshukumo ze-calisthenic, kunokunceda ukunciphisa amanqatha ngelixa ugcina ubunzima bemisipha ebhityileyo.

Uphononongo olujonge amandla omzimba aphezulu alufumananga mahluko phakathi kokusebenza koqeqesho lwe-calisthenics kunye nokuphakamisa iintsimbi zasimahla ( ³ ).

Ukuba injongo yakho kukuphucula ukubunjwa komzimba wakho, ngoko ukudibanisa umthambo kunye ne-carb ephantsi, ukutya okunamafutha amaninzi kuya kukunika iziphumo ezingcono kunokutya okanye ukuzivocavoca kuphela ( ⁴ ).

Ngoko ke, ukubandakanya ukunyakaza kwe-calisthenic kwindlela yakho yeveki ngelixa ulandela ukutya okucocekileyo kwe-ketogenic kunokubonisa iziphumo ezingcono kunokutya ukutya okungqongqo kwe-ketogenic kuphela.

Khumbula ukuqala ngezinto ezisisiseko

Ukuzivocavoca kweCalisthenic kuye kwabakho ukususela kwimihla yamandulo yaseGrisi. Ngelixa babona ukuphindaphinda ekuthandeni ngenxa ye-CrossFit kunye ne-parkour, ezininzi iintshukumo ze-calisthenics zizo osele uziqhelanisa kwindawo yokuzivocavoca.

I-Calisthenics ziintshukumo zobunzima bomzimba ezihamba nobunzima ukusuka kwi-squat elula ukuya kwi-burpee enamandla.

Ngelixa kufuneka usebenze nomqeqeshi wakho ngaphambi kokuba uzame iintshukumo ezinzima, unokuhlala uqala ngezinto ezisisiseko: i-squats, i-pushups, kunye ne-burpees. Awudingi ukujoyina indawo yokuzivocavoca kwaye akukho mfuneko yokuba uthenge nasiphi na isixhobo.

Ngcono ngakumbi, ukubandakanya iintshukumo ze-calisthenic kunokuxhasa iinjongo zakho kwi-ketogenic diet. Ngokudibanisa isicwangciso sokutya se-ketogenic esisezantsi kunye nokuzivocavoca, kunokwenzeka ukuba ubone (kwaye uzive) utshintsho oluhle ekubunjweni komzimba.

Ukufumana eminye imibono yokuzivocavoca, jonga isicwangciso sokuzilolonga.