Yini i-calisthenics futhi kufanele ngiyenze ku-keto?

Enkathini ye isitolo sokuqina lapho i-spin entsha, i-pilates, i-barre kanye ne-HIIT studio ibonakala ivela kuwo wonke amakhona, abantu bazingela i-wellness craze elandelayo. Futhi nakuba abanye bezothatha isivinini ukuze baphumelele eminyakeni embalwa, kukhona uhlobo olulodwa lokuzivocavoca olubonakala luzothatha isikhathi eside: i-calisthenics.

Nakuba i-calisthenics ingase ibukeke njengegama eliwubukhazikhazi noma igama lokujima kwakho kweqembu elilandelayo, empeleni kade ikhona… kahle, inqobo nje uma abantu besathuthele kwezemidlalo. Kungenzeka ukuthi usuvele usebenzisa ukunyakaza kwe-calisthenics ekusebenzeni kwakho, ngaphandle kokwazi.

Qhubeka ufunde ukuze ufunde kabanzi mayelana ne-calisthenics, ezinye izinyathelo eziyisisekelo zokukuqalisa, nokuthi kungani ungase ufune ukuyenza ingxenye evamile yendlela yakho yokuzivocavoca futhi indlela yokuphila ye-ketogenic.

Iyini i-calisthenics?

Ngamagama alula, i-calisthenics wuhlobo lokuzivocavoca lapho usebenzisa isisindo somzimba wakho kuphela. Ngokungafani nokuphakamisa izinsimbi okuvamile, lapho wengeza isisindo ku-barbell noma i-dumbbell ukwandisa ubunzima, nge-calisthenics umzimba wakho uhlinzeka ngakho konke ukumelana.

Ukuzivocavoca kwe-Calisthenics bekukhona kusukela eGrisi lasendulo. Lezi zinyathelo kwakuyindlela amaGreki aziqeqeshela ngayo impi. Igama elithi "calisthenics" livela kumagama esiGreki, kilos sthenos. Amaqhawe aqeqeshiwe enza ukusunduza, ukudonsa phezulu, neminye iminyakazo eminingi osayenza ejimini.

Namuhla, kubonakala sengathi zonke izinhlobo zokuqina, kusukela ku-CrossFit kuya e-parkour yomgwaqo, zisebenzisa ukunyakaza kwe-calisthenic ( ¹ ).

Njenge-gymnastics, ama-calisthenics ngokuvamile adinga amandla amangalisayo wesisu, okukuvumela ukuthi uhlale uzinzile ngenkathi usekela isisindo sakho esigcwele.

Ukuqeqeshwa kwamandla engxenye, ukukhuthazela kwengxenye, ibhalansi eyingxenye, ukuqeqeshwa okuyingxenye ewumgogodla wokuklebhula, akumangalisi ukuthi lokhu kuzivocavoca kwesisindo somzimba kwehle ngezindlela eziningi kangaka zokufaneleka.

Njenganoma yimuphi omunye ukuzivocavoca, i-calisthenics inzima njengoba ufuna ukukwenza. Nakuba umqondo wokwenza izivivinyo zesisindo somzimba njengamapulangwe, ama-jumping jacks, noma ama-sit-ups ungase ungakukhulisi ukushaya kwenhliziyo yakho, uzama ukunyakaza okuthuthuke kakhulu njengokungathi isibhamu squats, amapulangwe noma isigxobo somuntu ngokuqinisekile siyokwenza lokho.

Yiziphi izivivinyo ze-calisthenics ezihamba phambili?

Izivivinyo ezingcono kakhulu, hhayi nje ze-calisthenics, kodwa noma yikuphi ukunyakaza, yizo ozenza ngendlela efanele. Uma ukhathazekile ngefomu elifanele, hlala usebenza nomqeqeshi womuntu siqu noma umqeqeshi wamandla ne-conditioning (CSCS) ongakusiza wenze izinguquko ukuze usebenzise kangcono.

Uma usaqala, cabanga ukufaka lezi zinyathelo ohlelweni lwakho lokuqeqesha.

Izibankwa

1. Qala endaweni ephakeme yepulangwe, ubandakanya umgogodla wakho ngenkuthalo.
2. Ehla, hola ngesifuba sakho. Gcina ukusebenza kwakho okuyinhloko, uvumele izinqulu zakho zilandele isifuba sakho njengoba wehla.
3. Phansi kwe-pushup yilapho udinga kakhulu ukwenza umgogodla wakho usebenze. Usebenza ngokumelene namandla adonsela phansi futhi ushintsha isiqondiso ngesikhathi esifanayo, ngakho qinisa i-abs yakho njengoba ubuyela phezulu.

Izikwele ezigxumayo

1. Qala ukuma izinyawo zakho zitshalwe zaba banzi kancane kunobubanzi behlombe ngokuhlukana, izinzwane zakho zibheke ngaphandle kancane. Ukwengeza ukumelana, bopha i-theraband emathangeni akho.
2. Ngehlela ku-squat, ugcine isifuba sakho siphezulu njengoba ubandakanya umgogodla wakho.
3. Zehlise ukuze imisipha yakho ye-quadriceps ihambisane nomhlabathi. Qaphela ukuthi amadolo akho awadluli ezinzwaneni zakho.
4. Gcoba uqonde ukusuka ku-squat yakho, uqhumise ama-glutes akho njengoba ugxuma phezulu.
5. Buyela emuva ngokuphepha endaweni yokucasha.

Amaphaphu angaphambili

1. Yima uqonde izinyawo zakho zihlukene ngobubanzi behlombe, ubheke phambili.
2. Ngenkathi ugcine umgogodla wakho ubambekile, qhubekela phambili ngomlenze wakho wesokudla.
3. Iba nenqulu yakho nedolo ngqo nge-engeli engu-90-degree. Qinisekisa ukuthi idolo lakho liqondile ngaphezu kweqakala lakho, hhayi ngaphezu kwalo.
4. Gcina isisindo sakho esithendeni sakho sokunene, buyisela emuva endaweni yakho yokuqala. Yenza umsebenzi ofanayo emlenzeni wakho wesobunxele.

i-burpese

1. Yima izinyawo zakho zihlukene ngobubanzi behlombe. Phusha izinqe zakho emuva naphansi, uqala ukuzehlisa ungene ku-squat.
2. Beka izandla zakho ngokuqinile emhlabathini, ukhahlela izinyawo zakho emuva, ngakho umi ebhodini eliphezulu. Gcina umongo wakho ubandakanyekile.
3. Ukuhola ngesifuba sakho, zehlise ku-pushup. Qaphela ukuthi ungavumeli umhlane wakho ongezansi uzike njengoba ubuyela phezulu.
4. Gxuma izinyawo zakho ziye phambili, ukuze zihlale eduze kwezandla zakho.
5. Gxuma, ubuyela endaweni yakho yokuqala.

Izinzuzo zokunyakaza kwe-calisthenic

Ukufaka noma yiluphi uhlobo lokuzivocavoca esimisweni sakho, hhayi nje ama-calisthenics, kuzosiza ukuthuthukisa ukwakheka komzimba wakho, ukunciphisa ingozi yesifo esingamahlalakhona, futhi kuthuthukise impilo yakho yonke ( ² ). Kodwa-ke, ukunyakaza kwe-calisthenic kuza nezinzuzo ezithile, eziningi zazo ezibandakanya ukunethezeka nje.

• Azikho izinto zokusebenza ezidingekayo. Awudingi i-squat rack, ama-dumbbells, noma ukubhaliswa kwejimu ukuze wenze i-calisthenics. Okudingayo yisisindo somzimba wakho kanye nesikhala esincane.
• Kungenzeka ukuthi ufunde ifomu elilungile. Ngokwakha umzimba, ngezinye izikhathi abantu bagxila kakhulu ekutheni singakanani isisindo abasiphakamisayo baze bakhohlwe ukukwenza ngendlela efanele. Ukusebenzisa isisindo somzimba wakho kukuvumela ukuthi ushayele ukunyakaza kwakho, wehlise ingozi yokulimala.
• Bandakanya wonke umzimba wakho. Ukunyakaza okuningi kwe-calisthenic kuwukuzivocavoca umzimba ogcwele. I-pushup, uma yenziwe kahle, isebenzisa isifuba sakho, i-triceps, i-abs, ngisho nama-quads akho. Ngaphandle kokuqaphela, wenza ukujima komzimba ogcwele.
• Ungakwazi ukwandisa amandla akho. Uma amandla kuwumgomo, maningi amathuba okuthi uzojabulela imiphumela ye-calisthenics. Cabanga ngalokhu: uma ungowesifazane uzama ukudonsa okokuqala futhi unesisindo esingu-63,5lbs/140kg, kufanele ukwazi ukuphakamisa u-63,5lbs/140kg wesisindo kuleyo bha yokudonsa.

Uyazibuza ukuthi ukwenza i-calisthenics kungakusiza yini ngezinhloso zakho ze-keto? Hhayi-ke, usenhlanhleni.

Ukulandela uhlelo lokuqeqesha isisindo, okuhlanganisa nolunye olusebenzisa ukunyakaza kwe-calisthenic, kungasiza ekunciphiseni amafutha ngenkathi kugcinwa imisipha ethambile.

Ucwaningo olubheka amandla omzimba angaphezulu alutholanga mehluko phakathi kokuphumelela kokuqeqeshwa kwe-calisthenics nokuphakamisa izinsimbi zamahhala ( ³ ).

Uma umgomo wakho uwukuthuthukisa ukwakheka komzimba wakho, khona-ke ukuhlanganisa ukuzivocavoca nge-carb ephansi, ukudla okunamafutha amaningi kuzokunikeza imiphumela engcono kunokudla noma ukuzivocavoca kuphela ( ⁴ ).

Ngakho-ke, ukufaka ukunyakaza kwe-calisthenic esimisweni sakho samasonto onke ngenkathi ulandela ukudla okuhlanzekile kwe-ketogenic kungase kubonise imiphumela engcono kunokudla ukudla okuqinile kwe-ketogenic kuphela.

Khumbula ukuqala ngezinto eziyisisekelo

Ukuzivocavoca kwe-Calisthenic bekukhona kusukela ezinsukwini zaseGrisi lasendulo. Ngenkathi bebona ukukhula kabusha kokuthandwa ngenxa ye-CrossFit ne-parkour, iminyakazo eminingi ye-calisthenics yile osuvele uyilolonge ejimini.

I-Calisthenics ukunyakaza kwesisindo somzimba okusukela ebunzimeni ukusuka ku-squat elula ukuya ku-burpee enamandla.

Ngenkathi kufanele usebenze nomqeqeshi womuntu siqu ngaphambi kokuzama iminyakazo eyinselele, ungakwazi njalo ukuqala ngezinto eziyisisekelo: ama-squats, ama-pushups, ngisho nama-burpees. Awudingi ukujoyina ijimu futhi awudingi ukuthenga noma iziphi izisetshenziswa.

Okungcono nakakhulu, ukufaka ukunyakaza kwe-calisthenic kungasekela imigomo yakho ekudleni kwe-ketogenic. Ngokuhlanganisa i-low-carb ketogenic diet plan kanye nokuzivocavoca, maningi amathuba okuthi ubone (futhi uzizwe) izinguquko ezinhle ekubunjweni komzimba.

Ukuze uthole eminye imibono yokuzivocavoca, bheka uhlelo lokuzivocavoca.