I-Calisthenics yimizuzu eminingi esasizwa eminyakeni neminyaka eyedlule ekilasini lokuzivocavoca ... igama elingase lenze wenze u-cringe. Igama elithi calisthenics libhekisela ekuzivocavoca okwenziwe ngendlela enesigqi, ehlelekile usebenzisa isisindo somzimba sokumelana.
Inhloso ye-calisthenics ilula - Ukukusiza ukwakha amandla, ukukhuthazela, nokuguquguquka ngaphandle kwemishini edingekayo.
Lezi zinsuku, sihlale sibona ukuzivocavoca kwama-calisthenic emisebenzini yokuqeqeshwa kwamandla wendabuko kanye nokuqeqeshwa kwesifunda nokuqeqeshwa kwe-boot camp.
Kungani Khalisthenics?
Ukuzivocavoca komzimba cishe kuyindlela elula ukuyenza noma ngabe uyisiqalo, usendleleni engenakho imishini noma awunayo imishini eminingi ekhaya.
Umzimba wakho ungaba nokumelana okulula ukukusiza ukwakha amandla nokukhuthazela, kuye ngokuzivocavoca nokuthi usebenza kanzima kangakanani.
Ukuzivocavoca kwamaCalisthenic
Ukuzivocavoca nge-calisthenic okuvamile yizo ozothola kalula:
- Ukujima
- I-Jumping Jacks
- Izikwele
- Ama-lunges
- I-Wall ihlala
- Ama-Dips
- Ukudonsa
- Ama-Burpe
- Amapulangwe
- Imfucuza Eyodwa Emilenze
- Amabhuloho
Ukusebenza kwe-Calisthenic
Into enhle mayelana ne-calisthenics yukuthi ungayenza noma kuphi - Egumbini lakho lehhotela, phansi kwegogo lakho, ikhishi lakho ngenkathi upheka noma ubuka i-TV. Ziyindlela enhle yokuzivocavoca futhi zihlale zisebenza usuku lonke.
- Uma uvuka ekuseni: Zama ukwenza ama-pushups noma ama-crunches uma uvuka ukuze uphakamise umzimba wakho uphinde uphume igazi
- Uma uthatha ikhefu emsebenzini : Njalo uma uthatha ikhefu, khetha izivivinyo ezi-5 futhi wenze njalo izikhathi ezingu-10. Ayikwazi ukuyenza emsebenzini? Zama lezi zivivinyo zehhovisi .
- Uma wenza imisebenzi yasekhaya: Engeza ama-squats njalo uma ukhetha okuthile phansi. Phakamisa isikhwama sebhayisikili ehlathini ngezikhathi ezimbalwa noma wenze amaphaphu endleleni eya egumbini lokuhlanza.
- Ngesikhathi usenza isidlo sakusihlwa: Ukulinda amanzi ukuze ubilise? Bona ukuthi ungaphi ama squats amaningi. Ngesikhathi ulinde inkukhu ukubhaka, yenza isifunda - I-Pushups, ama-squats, amaphaphu, ama-dips, ama-jack jumping kanye nepulangwe. Yenza ngayinye ye-10-15 reps (ubambe iplanki isikhathi eside ngangokunokwenzeka) bese ubona ukuthi zingaki izinkomba ongayenza.
- Ngesikhathi ubukela i-TV: Esikhundleni sokukhipha ngenkathi ubukela i-TV, yehle phansi phansi kwamanye ama-pushups noma ama-crunches. Bona ukuthi zingaki izindipho ongazenza ngaphandle kombhede. Inselele umngane wakho womshado emncintiswaneni wokuncintisana.
Ungase futhi udale ukuqeqeshwa okuphelele kokuzivocavoca kwe-calisthenic. Thatha izivivinyo ezibalwe ngenhla bese wenza u-10-5 kabusha, omunye emva komunye ngaphandle kokuphumula (uma ungakwazi). Uma usufika ekupheleni, bheka ukuthi ungayenza yini futhi konke okusemandleni, umzimba wonke.
Indlela Yokwenza Isisindo Somzimba Siveze Umsebenzi
Ukungahleleki kokuzivocavoca komzimba kungukuthi bangase bangabi kakhulu njengoba usebenzisa izisindo ukwengeza ukumelana okungaphezulu. Noma kunjalo, lokho akusho ukuthi abakwazi ukukusebenzela. Kunezinyathelo eziningi ongazisebenzisa ukuze wengeze amandla emzimbeni wakho wesisindo ngaphandle kokuthi uthathe isethi yama-dumbbells.
- Hamba kancane: Ake sithi wenza isikwelethi, esiningi sethu esingazidinga izisindo ezinzima. Esikhundleni sezinsimbi, wehlisa ukuhamba phansi, u-8 ubala bese u-8 ubala. Uzozizwa ngempela uma ukwandisa isikhathi sakho semisipha ngaphansi kwengcindezi.
- Yenza ku-One Leg: Ake sithathe leso sikwele esingase sibe nomuzwa olula kakhulu ngaphandle kwezimpahla futhi masime emlenzeni owodwa bese senza isikwele esisodwa esisodwa. Manje ujabule ukuthi awubambeli izinsimbi.
Lezo zingindlela ezimbalwa ongenza ama-calisthenics abe ngumsebenzi onzima.