Yakha Amandla Ngaphandle Kwensiza
"I-Calisthenics" yigama elichaza ukuqeqeshwa okungokwenyama okubandakanya ukunyakaza komzimba okungeyona indawo encane endaweni eyodwa futhi kuhilela izinto ezimbalwa. Kuye kwawela othandweni phakathi kwabaqeqeshi. Okubaluleke nakakhulu kubaqeqeshi lezi zinsuku yi- "PT" noma "i- Bootcamp ."
Kodwa-ke, ama-calisthenics anganikeza ukuqina kwemisipha, ukuguquguquka kwemvelo ngisho nokukhuthazela kwemisipha ohlelweni oluvamile.
Nakhu okungu-10 okumele kube nokuzivocavoca.
Burpee
I Burpee , ukuzivocavoca ngegama elihle, kuyinselele uma kwenziwa ngokufanele ngamandla aphezulu. Lokhu kungabizwa ngokuqondile ngokuthi umzimba ogcwele umzimba. Qala ukuma, uhlehle phansi bese uphonsa imilenze yangemva, ululame ukuze ume futhi ugxume emoyeni uphonsa izandla phezulu, bese uphinda.
Pushup
Sonke siyazi ukuthi i- pushup ejwayelekile, kodwa ungashintsha ungeze ezihlukahlukene kubo ngokushintsha isimo sezandla, ubaguqule eduze komzimba ukwenza kube nzima nakakhulu. Ungazenza futhi ngamadolo emhlabathini ukuze wenze kube lula. Noma ngabe yikuphi, ama-pushups ayadingeka kunoma yikuphi ukuqeqeshwa kwe-calisthenic.
Ukujiya uJack
Gxuma, imilenze ishicilelwe bese ushaya izandla zakho ngaphezulu kwekhanda lakho ngezikhali zinyanyisiwe bese ubuyela emhlabathini ukuze uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphendule. Qhubeka uphinda lo mjikelezo ngenombolo ehleliwe yokuphindaphinda noma isikhathi. I-intandokazi endala, ikakhulukazi izingane eziqala ngama-calisthenics, ama-jack jumping athuthukisa isigqi, ibhalansi nezinye izimfanelo zomzimba.
I-Squat
Ungenza izinhlobo eziningi zezikwele zamahhala ngaphandle kwezilonda. Imilenze emibili, enemilenze eyodwa, enesigamu, i-squat egcwele phansi, izingalo ziwela, izingalo zihanjiswe futhi izingalo ziphezulu. Zizame bonke ngoba zakha amandla aphansi kanye nokukhuthazela. Qaphela ukuthi ungadluli amanxeba amadolo, noma kunjalo.
Lunge
Manje ukuphumula okuhlobene.
I- lunge ingumsebenzi omuhle we-butt nemilenze ngaphandle kokuzibophezela okukhulu kakhulu. Yenza phambili noma ngemuva, eceleni noma degrees 45 ezihlukahlukene.
I-Combo Crunch
Ukuzivocavoca komzimba omncane kakhulu yi-combo crunch. Ihlanganisa ukuchofoza okujwayelekile ngemilenze ephakanyisiwe noma imilenze ehamba ngokuhamba ngebhayisikili.
Iplanki
Kuze kube nini ungabamba iplanki? Misa umzimba wakho ngezigqoko ezigobile nezeluleko zezinyosi, amadolo avule phansi. Hlanganisa izibeletho futhi ubambe ngokuqinile. Uma ungafinyelela emaminithini amathathu wenza kahle.
I-Wall Squat Isometric
Lokhu kuhluka kwe-isometric ye-squat ejwayelekile, ngaphandle kokuthi uzibophezele odongeni endaweni ye-squat nge-quads cishe efana nesezansi. Bamba, ubambe, ubambe. Ukufika kumasekhondi angu-60 kuhle, imizuzwana engu-90 inhle kakhulu.
Ibhendi Dip
Sihlalo ophephile, ibhentshi noma ipulatifomu, ubheke ngaphandle ngezandla esihlalweni, izithende phansi. Phakamisa kusuka esihlalweni ngesethi yama- dips angu-12-15. Imilenze eqondile yanda amadolo amakhulu futhi aguqe yenza kube lula.
I-Star Jump
I-Star Jump ayifani ne-Jumping Jack kodwa ifana nokunye. I-Star Jump inamandla kakhulu njengoba ubeka izingalo nemilenze eceleni futhi ubuyele ndawonye ngokunyakaza okuhlangene. Lokhu ukuvivinya umzimba okukhulu.